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LiftCodex

Strength Standards

Find strength standards for 64 exercises broken down by bodyweight, gender, and experience level.

Not sure where to start? Check your overall strength level →

Barbell

Bench Press Squat Deadlift Shoulder Press Barbell Curl Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Hip Thrust Romanian Deadlift Power Clean Military Press Sumo Deadlift Clean and Jerk EZ Bar Curl Lying Tricep Extension Close Grip Bench Press Snatch Preacher Curl Seated Shoulder Press Barbell Shrug T-Bar Row Clean Push Press Smith Machine Bench Press Decline Bench Press

Bodyweight

Pull Ups Push Ups Dips Chin Ups Crunches Sit Ups Muscle Ups Bodyweight Squat One Arm Push Ups Neutral Grip Pull Ups Diamond Push Ups

Dumbbell

Dumbbell Bench Press Dumbbell Curl Incline Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Row Hammer Curl Seated Dumbbell Shoulder Press Bulgarian Split Squat Goblet Squat Dumbbell Fly Dumbbell Shrug

Machine

Sled Leg Press Leg Extension Horizontal Leg Press Chest Press Hack Squat Machine Shoulder Press Machine Chest Fly Seated Leg Curl Lying Leg Curl Machine Calf Raise Hip Adduction

Cable

Lat Pulldown Tricep Pushdown Seated Cable Row

Strength Standards for 64 Exercises

Strength standards answer a simple question: "Is my lift good?" Without context, a 100 kg squat means nothing - it is exceptional for a 60 kg beginner and unremarkable for an experienced 100 kg lifter. These standards provide that context by classifying each lift within a bodyweight bracket and gender, from Beginner (top 80% of the general lifting population) through to Elite (top 5%).

The standards on this site cover 64 exercises spanning barbell, bodyweight, dumbbell, machine, and cable movements. Each exercise page shows a full table of bodyweight brackets - typically from around 50–60 kg to 110–130 kg - with five performance thresholds per row. Use the "Find My Level" input to enter your one rep max and immediately see which level you fall into and how far you are from the next.

Standards are based on aggregated training and competition data from large populations of natural, raw lifters. They represent realistic performance expectations - not the ceiling of human potential. An intermediate standard is achievable for most people who train consistently with structured programming for 2–4 years. Advanced and Elite represent genuinely competitive performance that requires years of dedicated training and smart periodisation.

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Chest Back Legs Shoulders Arms Core Olympic Lifts

Frequently Asked Questions

What are strength standards?

Strength standards are reference values that classify a lift relative to the general population. They are expressed by bodyweight bracket and experience level - from Beginner (top 80% of the population) through Novice, Intermediate, Advanced, and Elite (top 5%).

How are the strength levels defined?

Beginner: a lift achievable after a few months of consistent training. Novice: 1–2 years of training. Intermediate: several years with structured programming. Advanced: competitive or near-competitive level. Elite: top-end competitive performance.

Are these standards for raw or equipped lifting?

All standards on this site are for raw (unequipped) lifting with no powerlifting suit, bench shirt, or knee wraps. Equipped standards would be significantly higher across all levels.

Why do standards differ by bodyweight?

Heavier lifters can generally lift more absolute weight, but the rate of increase slows relative to bodyweight. Normalising by bodyweight bracket allows fair comparison - a 60 kg lifter and a 100 kg lifter are judged against different absolute numbers.

Which exercises have strength standards?

LiftCodex covers 64 exercises across barbell, bodyweight, dumbbell, machine, and cable categories. Each exercise has standards for male and female lifters, in both kg and lb.

How do I find my level?

Go to any exercise page, enter your bodyweight, and click "Find My Level". The tool will highlight your row and show which level your 1RM falls into.