Strength Standards by Bodyweight, Age and Lift Ratio
One page per lift, each with a calculator and the full table for your bodyweight. Two things you will not find on the usual standards sites: the requirement by age from 40 up, and how each lift should sit relative to your squat or bench.
1RM (kg) across bodyweight. Hover or tap for the five thresholds at any bodyweight. The sex toggle switches the curve.
Back Squat
Intermediate: 130 kg (80 kg man), 70 kg (60 kg woman)
Front Squat
Intermediate: 104 kg (80 kg man), 60 kg (60 kg woman). 85% of Back Squat
Deadlift
Intermediate: 151 kg (80 kg man), 83 kg (60 kg woman). 120% of Back Squat
Bench Press
Intermediate: 98 kg (80 kg man), 47 kg (60 kg woman)
Overhead Press
Intermediate: 64 kg (80 kg man), 32 kg (60 kg woman). 65% of Bench Press
Power Clean
Intermediate: 92 kg (80 kg man), 51 kg (60 kg woman)
Close Grip Bench
Intermediate: 88 kg (80 kg man), 42 kg (60 kg woman). 90% of Bench Press
Weighted Dip
Intermediate: 51 kg (80 kg man), 1 kg (60 kg woman), added. 105% of Bench Press
Weighted Chin-up
Intermediate: 34 kg (80 kg man), -5 kg (60 kg woman), added. 90% of Bench Press
Weighted Pull-up
Intermediate: 34 kg (80 kg man), -5 kg (60 kg woman), added. 85% of Bench Press
Clean and Jerk
Intermediate: 106 kg (80 kg man), 59 kg (60 kg woman). 115% of Power Clean
Snatch
Intermediate: 69 kg (80 kg man), 38 kg (60 kg woman). 75% of Power Clean
How the levels work
Beginner is roughly the 5th percentile of people who train, novice the 20th, intermediate the 50th, advanced the 80th, elite the 95th. The numbers are population percentiles from Strength Level's published standards, interpolated for exact bodyweight. Enter a set of several reps and the calculator estimates your one-rep max with Wathan's formula first.
From 40 the standard is divided by the McCulloch coefficient used in masters powerlifting, so a 55-year-old is compared with 55-year-olds. The ratios between lifts follow structural-balance work (Poliquin): front squat at 85 percent of back squat, deadlift at 120, overhead press at 65 percent of bench, dips at 105 percent of bench in total load. The full calculator scores every ratio at once and names the weak link.
Questions
What is a strength standard?
A benchmark that says how much a lifter of your sex and bodyweight moves at a given level of training. Intermediate is the median of people who train with a barbell; elite is the top few percent.
Why age-adjust the standards?
Strength falls with age even in trained lifters. Masters powerlifting uses the McCulloch coefficients to compare across age groups; from 40 the standard is divided by the coefficient, so a 60-year-old is measured against 60-year-olds.
What do the lift ratios mean?
Structural balance: each lift has an expected size relative to a reference lift, such as front squat at 85 percent of back squat or overhead press at 65 percent of bench. A lift far under its ratio is the weak link that caps the rest.
Where do the numbers come from?
Population percentiles from Strength Level's published standards, interpolated for exact bodyweight. The age tables and the ratio scoring are ours.
Your weak link, programmed.
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