Strength Standards
Where a lift sits against bodyweight-relative levels, scaled for age and sex — orientation rather than classification.
- 01Enter bodyweight, age and sex.
- 02Pick a lift and enter your one-rep max, tested or estimated.
- 03The bar shows how far you are from the next level.
What the terms mean
- Bodyweight multiple
- Your lift divided by your bodyweight — how strength is compared across sizes.
- Untrained → Elite
- Five descriptive bands, from no training history to competitive standard.
- Age factor
- A downward scaling applied past thirty, since strength declines gradually.
Tested or estimated. Use the 1RM calculator if you have not tested.
60 kg to reach Advanced.
Method & sources
These are orientation, not classification. Bodyweight-relative standards vary considerably between published sources and lifting datasets, and no single table is authoritative. Treat a level as a rough band rather than a verdict, and expect a different site to place you differently.
Standards are expressed as multiples of bodyweight, which is why a lighter lifter needs less absolute weight to reach the same level. They are scaled downward with age past thirty to keep comparisons fair.
Compiled from commonly used coaching ranges and large public lifting datasets.
What these numbers
actually tell you.
These are orientation, not classification
Bodyweight-relative standards vary considerably between published sources and lifting datasets, and no single table is authoritative. Expect a different site to place you in a different band. Use these to see roughly where you sit and what the next milestone looks like, not to settle arguments.
Why lighter lifters need less absolute weight
Standards are expressed as multiples of bodyweight, because absolute load favours larger lifters. A 2× bodyweight squat is a comparable achievement at 60 kg and at 100 kg, even though the plates differ substantially.
Progress is not linear across levels
Moving from untrained to novice can take months; from advanced to elite can take years, and many trainees never reach it. A slowing rate of progress is the expected shape of a training career, not evidence that something is wrong.
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