Strength reference table

Strength standards table

One-rep-max targets by bodyweight, sex, lift, and level for squat, bench press, deadlift, and overhead press.

Men — back squat

Bodyweight (kg)	Untrained	Novice	Intermediate	Advanced	Elite
50	37.5	50	75	100	125
60	45	60	90	120	150
70	52.5	70	105	140	175
80	60	80	120	160	200
90	67.5	90	135	180	225
100	75	100	150	200	250
110	82.5	110	165	220	275
120	90	120	180	240	300
130	97.5	130	195	260	325
140	105	140	210	280	350

Men — bench press

Bodyweight (kg)	Untrained	Novice	Intermediate	Advanced	Elite
50	25	37.5	50	75	100
60	30	45	60	90	120
70	35	52.5	70	105	140
80	40	60	80	120	160
90	45	67.5	90	135	180
100	50	75	100	150	200
110	55	82.5	110	165	220
120	60	90	120	180	240
130	65	97.5	130	195	260
140	70	105	140	210	280

Men — deadlift

Bodyweight (kg)	Untrained	Novice	Intermediate	Advanced	Elite
50	50	62.5	87.5	125	150
60	60	75	105	150	180
70	70	87.5	122.5	175	210
80	80	100	140	200	240
90	90	112.5	157.5	225	270
100	100	125	175	250	300
110	110	137.5	192.5	275	330
120	120	150	210	300	360
130	130	162.5	227.5	325	390
140	140	175	245	350	420

Men — overhead press

Bodyweight (kg)	Untrained	Novice	Intermediate	Advanced	Elite
50	17.5	25	37.5	50	62.5
60	21	30	45	60	75
70	24.5	35	52.5	70	87.5
80	28	40	60	80	100
90	31.5	45	67.5	90	112.5
100	35	50	75	100	125
110	38.5	55	82.5	110	137.5
120	42	60	90	120	150
130	45.5	65	97.5	130	162.5
140	49	70	105	140	175

Women — back squat

Bodyweight (kg)	Untrained	Novice	Intermediate	Advanced	Elite
50	25	37.5	50	75	100
60	30	45	60	90	120
70	35	52.5	70	105	140
80	40	60	80	120	160
90	45	67.5	90	135	180
100	50	75	100	150	200
110	55	82.5	110	165	220
120	60	90	120	180	240
130	65	97.5	130	195	260
140	70	105	140	210	280

Women — bench press

Bodyweight (kg)	Untrained	Novice	Intermediate	Advanced	Elite
50	12.5	20	30	45	60
60	15	24	36	54	72
70	17.5	28	42	63	84
80	20	32	48	72	96
90	22.5	36	54	81	108
100	25	40	60	90	120
110	27.5	44	66	99	132
120	30	48	72	108	144
130	32.5	52	78	117	156
140	35	56	84	126	168

Women — deadlift

Bodyweight (kg)	Untrained	Novice	Intermediate	Advanced	Elite
50	30	45	62.5	95	120
60	36	54	75	114	144
70	42	63	87.5	133	168
80	48	72	100	152	192
90	54	81	112.5	171	216
100	60	90	125	190	240
110	66	99	137.5	209	264
120	72	108	150	228	288
130	78	117	162.5	247	312
140	84	126	175	266	336

Women — overhead press

Bodyweight (kg)	Untrained	Novice	Intermediate	Advanced	Elite
50	10	15	22.5	32.5	42.5
60	12	18	27	39	51
70	14	21	31.5	45.5	59.5
80	16	24	36	52	68
90	18	27	40.5	58.5	76.5
100	20	30	45	65	85
110	22	33	49.5	71.5	93.5
120	24	36	54	78	102
130	26	39	58.5	84.5	110.5
140	28	42	63	91	119

How to read strength standards

Choose sex and lift, then find your bodyweight row. Each cell is the 1RM that begins that level. These are editorial milestones based on bodyweight ratios, not federation records or medical norms.

Strength standards calculatorEnter a recent set and bodyweight to estimate your 1RM, current level, DOTS score, and exact gap to the next level.

The coach can turn the next cell in the table into a progression that respects your current training week.

Are these strength standards official?

No. They are FitnessGrid's editorial bodyweight-ratio milestones. No governing body defines universal novice, intermediate, or elite gym standards.

Should I compare a set or a true one-rep max?

The table uses a one-rep max. Use a tested single or estimate one from a recent hard set with the linked calculator.