Free 1RM comparison tool

1 Rep Max Standards by Bodyweight

See how your squat, bench press, deadlift, overhead press, or barbell row compares with practical 1RM benchmarks. Choose your sex, units, and bodyweight for personalized targets from beginner to elite.

Sex

Body weight (kg)

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.

Your results

1RM standards table

Each cell pairs a relative-strength ratio with the matching load for your selected weight. For example, 1.5× at 80 kg equals a 120 kg max.

Lift	Beginner	Intermediate	Advanced	Pro	Elite

Do not know your maximum? Enter a recent working set in the 1RM calculator, then bring the estimate back here.

How to read your result

Treat the levels as broad training milestones. They provide context for goal setting, not a pass-or-fail grade.

Start with one clean rep

A 1RM is the heaviest load you can lift once with consistent technique. A calculated value from a hard set also works when testing a true maximum is not appropriate.

Find your current bracket

Locate the first target above your result and use it as a long-term milestone. Judge progress across training blocks rather than reacting to daily fluctuations.

Compare relative strength

A 100 kg bench for an 80 kg lifter is 1.25×; at 100 kg, it is 1.0×. Ratios make the difference visible without ignoring the weight on the bar.

Training levels explained

The labels describe a broad path from learning the lifts to exceptional gym performance. Time ranges are illustrative because progress varies widely.

Level	Typical training	Relative strength	Focus
Beginner	0-6 months	Below 1× BW on main lifts	Technique and consistency
Intermediate	1-4 years	1-1.5× BW on main lifts	Periodized training
Advanced	4+ years	1.5-2×+ BW	Specific weak points
Pro	Many years	Near top-level gym performance	Highly specific programming
Elite	Many years	2×+ BW on key lifts	Highly specialized performance

How these benchmarks were set

The table uses rounded bodyweight multipliers as practical training targets. It is an editorial reference rather than a claim about population percentiles, and it does not replace a powerlifting federation's weight-class rules.

Exercise technique, range of motion, age, anatomy, equipment, and training history can shift the comparison. Use the same lift setup over time so your own trend remains meaningful.

Convert a max to a ratio

Divide the load on the bar by the lifter's weight.

Bench press at 80 kg bodyweight

Divide a 100 kg bench by the lifter's 80 kg weight:

100 ÷ 80 = 1.25× bodyweight

Deadlift at 70 kg bodyweight

Divide a 140 kg deadlift by the lifter's 70 kg weight:

140 ÷ 70 = 2.0× bodyweight

Calculate a working-set estimate or plan nutrition around your training.

1 rep max standards FAQ

Short answers about the measurement, reference levels, and lift selection.

What do 1 rep max standards measure?

They compare the most weight you can lift for one repetition with reference targets for your sex and bodyweight. You can use either a tested maximum or a recent estimate.

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 official powerlifting classifications?

No. These are practical gym benchmarks, not federation totals or population percentiles. Age, anatomy, technique, equipment, and training history can all affect a result.

Why are the targets based on bodyweight?

Dividing a lift by bodyweight gives a relative-strength ratio. This adds useful context when lifters of different sizes move the same absolute load.

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.