What are strength standards?
Bodyweight-relative targets for squat, bench, deadlift, and other barbell lifts. Each level shows how many times your bodyweight a trained lifter might reach as an estimated 1RM.
Free lifting reference
Strength Standards Chart
Compare estimated one rep max targets by bodyweight for squat, bench press, deadlift, overhead press, and barbell row. Pick sex, unit system, and bodyweight to answer questions like how much should a 75kg male lift?
How much should a 75 kg male lift?
A useful intermediate target is about 112.5 kg squat, 86 kg bench press, and 135 kg deadlift. The table below shows beginner through elite estimated 1RM targets in kg.
Guidance & reference
Bodyweight multiplier table
Each cell shows the multiple of bodyweight first, then the estimated one rep max for the selected bodyweight. This keeps the chart fast to scan, like a spreadsheet, while still answering the exact kg or lb target.
The strength standards table scrolls horizontally on small screens. The lift column stays visible while scrolling.
| Lift | Beginner | Intermediate | Advanced | Pro | Elite |
|---|
Use estimated 1RM. If you know a recent set but not your true max, run it through the 1RM calculator first, then compare it here.
How to use strength standards
These benchmarks put your lifts in context. Use them to set realistic targets, not as pass-or-fail grades.
How to use strength standards
Estimate your max from a recent set, find your level on the chart, and pick the next realistic milestone. Track progress over months, not weeks.
Why body weight matters
A 100 kg bench at 80 kg bodyweight (1.25×) ranks differently than the same bench at 100 kg bodyweight (1.0×). Multipliers normalize strength across sizes.
Training levels explained
Five common labels from first barbell sessions through competition-level strength. The interactive chart above maps these to bodyweight multipliers per lift.
| Level | Typical training | Relative strength | Focus |
|---|---|---|---|
| Beginner | 0-6 months | Below 1× BW on main lifts | Technique and consistency |
| Novice | 6-18 months | Approaching 1× BW | Linear progression |
| Intermediate | 1.5-4 years | 1-1.5× BW on main lifts | Periodized training |
| Advanced | 4+ years | 1.5-2×+ BW | Specific weak points |
| Elite | Many years | 2×+ BW on key lifts | Competition-level output |
Example calculations
Convert absolute lift numbers into bodyweight multiples—the same format the chart uses.
Bench press at 80 kg bodyweight
A 100 kg estimated 1RM bench divided by 80 kg bodyweight:
100 ÷ 80 = 1.25× bodyweightDeadlift at 70 kg bodyweight
A 140 kg estimated 1RM deadlift divided by 70 kg bodyweight:
140 ÷ 70 = 2.0× bodyweightRelated calculators
Estimate your max and dial in nutrition alongside strength benchmarks.
Strength standards FAQ
How to read the chart, what the levels mean, and when to use estimated maxes.
What are strength standards?
Strength standards are bodyweight-relative benchmarks for common lifts. They help you compare estimated one rep max against typical beginner through elite levels for your size.
How much should a 75kg male lift?
A useful intermediate 75kg male target is about a 113kg squat, 86kg bench press, and 135kg deadlift for estimated one rep maxes.
Are these strength standards exact?
No. They are practical bodyweight-multiplier reference points. Limb lengths, age, training history, technique, and equipment all affect real strength.
Why does body weight matter for strength standards?
Heavier lifters usually lift more absolute weight. Expressing strength as a multiple of bodyweight lets you compare performance across different sizes on the same scale.
Should I use estimated or true 1RM for this chart?
Use estimated 1RM from a recent working set. Run your best set through the 1RM calculator first, then compare the result here.