Strength Standards
Bodyweight-ratio standards for the big four lifts, from untrained to elite. Enter your sex and bodyweight to see the weight at each level.
| Lift | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Squat | 90 lb | 135 lb | 225 lb | 315 lb | 405 lb |
| Bench Press | 90 lb | 135 lb | 180 lb | 270 lb | 360 lb |
| Deadlift | 135 lb | 180 lb | 270 lb | 360 lb | 450 lb |
| Overhead Press | 65 lb | 90 lb | 115 lb | 160 lb | 215 lb |
Where these numbers come from
Each level is a fixed ratio of the lift weight to your bodyweight, in the tradition of bodyweight-ratio strength-standard charts widely circulated across the powerlifting and strength-coaching community (Lon Kilgore's rating tables are an early, well-known example of this format). This is a commonly-cited community reference, aggregated from that general tradition -- not a controlled study, not a federation rule, and not this site's original research. Use it as a rough map of where a lift sits, not a certified grade.
If you're deliberately bulking to move up a level, a calorie surplus without enough protein mostly adds fat, not the muscle that moves the ratio -- Macrograms' bulking macro calculator sizes a surplus built to favor muscle over fat.
Worked example: male squat, 180 lb bodyweight
| Level | Ratio | Weight at 180 lb bodyweight |
|---|---|---|
| Untrained | 0.5× | 90 lb |
| Novice | 0.75× | 135 lb |
| Intermediate | 1.25× | 225 lb |
| Advanced | 1.75× | 315 lb |
| Elite | 2.25× | 405 lb |
Enter male and 180 lb in the tool above -- the squat column matches this table exactly.
Frequently Asked Questions
Is this an official or scientific standard?
No. This is a commonly published community reference -- the kind of bodyweight-ratio table strength coaches and lifting apps have circulated for decades, in the tradition of Lon Kilgore's rating tables -- not a controlled study or a federation rule. Different sources draw the exact lines slightly differently; treat this as a rough map of where a lift sits, not a certified grade.
Why are the ratios different for men and women?
The tables reflect commonly observed average differences in relative strength between men and women at a given training level, mostly driven by differences in average body composition and muscle mass distribution. They're population-level generalizations, not a claim about any individual.
Why is overhead press so much lower than the other three lifts?
It's a smaller muscle mass working against a longer, less mechanically favorable lever with no assistance from the legs or a bench -- see the overhead press calculator's explainer for more on why this lift moves less weight even for strong lifters.
I don't have a tested max for one of these lifts -- what do I use?
Estimate one from a recent working set on the relevant 1RM calculator page, then compare that estimate here. It's one estimate stacked on another, so treat the result as directional rather than exact.
Keep going
- Don't have a current squat max? Estimate one from a recent working set, then find your level here. Squat Max Calculator
- These standards rate one lift at a time; Wilks rates your full competition total against other lifters at any bodyweight. Wilks Calculator