Strength Standards
How strong are you for your bodyweight? Rate any lift from Beginner to Elite
Enter your bodyweight and 1RM to see your strength level
Track Your Strength Level Over Time
Log your sets and Hypro estimates your 1RM on every lift, so you watch yourself climb from Novice to Advanced.
Or start training free on webWhat Are Strength Standards?
Strength standards answer the question every lifter asks: "is my lift good for my size?" A 100 kg bench press means something very different at 60 kg bodyweight than at 110 kg. Standards normalise your one rep max against your bodyweight and sex, then place it on a five-level scale: Beginner, Novice, Intermediate, Advanced, and Elite.
The ratios used here follow the conventions popularised by strength coaches and aggregate lifting data. They assume sound technique and a full range of motion. Treat them as milestones for programming, not as a judgement — every Elite lifter spent years at Beginner.
Strength Standards by Lift (Multiples of Bodyweight)
| Lift (Men) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Bench Press | 0.5x | 0.75x | 1x | 1.5x | 2x |
| Squat | 0.75x | 1x | 1.5x | 2x | 2.5x |
| Deadlift | 1x | 1.25x | 1.75x | 2.25x | 2.75x |
| Overhead Press | 0.35x | 0.55x | 0.8x | 1.05x | 1.35x |
| Barbell Row | 0.5x | 0.75x | 1x | 1.35x | 1.75x |
| Front Squat | 0.6x | 0.85x | 1.2x | 1.6x | 2.05x |
| Romanian Deadlift | 0.75x | 1x | 1.35x | 1.85x | 2.35x |
| Incline Bench Press | 0.45x | 0.65x | 0.9x | 1.3x | 1.7x |
| Lat Pulldown | 0.5x | 0.7x | 0.95x | 1.25x | 1.6x |
| Leg Press | 1x | 1.75x | 2.5x | 3.5x | 4.5x |
| Lift (Women) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Bench Press | 0.25x | 0.4x | 0.6x | 0.9x | 1.25x |
| Squat | 0.5x | 0.75x | 1x | 1.5x | 2x |
| Deadlift | 0.5x | 0.9x | 1.25x | 1.75x | 2.25x |
| Overhead Press | 0.2x | 0.35x | 0.5x | 0.7x | 0.95x |
| Barbell Row | 0.25x | 0.4x | 0.65x | 0.9x | 1.2x |
| Front Squat | 0.35x | 0.6x | 0.85x | 1.2x | 1.6x |
| Romanian Deadlift | 0.5x | 0.75x | 1.05x | 1.45x | 1.9x |
| Incline Bench Press | 0.2x | 0.35x | 0.55x | 0.8x | 1.1x |
| Lat Pulldown | 0.3x | 0.45x | 0.6x | 0.8x | 1.05x |
| Leg Press | 0.75x | 1.25x | 2x | 2.75x | 3.5x |
How to Use Your Strength Level
- Estimate your 1RM from a hard set of 3-8 reps with the 1RM calculator — no max attempt needed.
- Find your level with the calculator above, at your exact bodyweight.
- Train toward the next threshold with progressive overload — the calculator shows exactly how many kilograms you are missing.
- Retest every 8-12 weeks. Strength gains at Novice level come fast; from Intermediate on, a level jump is a multi-month project.
Frequently Asked Questions
What are strength standards?
Benchmark 1RM values, expressed as multiples of bodyweight, that classify a lift from Beginner to Elite. An Intermediate bench press is roughly 1x bodyweight for men and 0.6x for women.
What is a good bench press for my weight?
For men, 1x bodyweight is Intermediate, 1.5x is Advanced, 2x is Elite. For women, 0.6x is Intermediate, 0.9x is Advanced, 1.25x is Elite.
Should I test my true 1RM?
No. An estimate from a hard set of 3-8 reps is accurate enough and far safer. Use the 1RM calculator and enter the result here.
How long to reach Intermediate?
Most consistent lifters reach Intermediate standards in 1-2 years. Novice takes 3-9 months. Advanced and Elite take years of structured programming.
Related Free Tools
- 1RM Calculator — Estimate your one rep max without a risky max attempt.
- Wilks & DOTS Calculator — Compare your powerlifting total across weight classes.
- Plate Calculator — See which plates to load for your next threshold attempt.
Last updated July 2, 2026 · Reviewed by Dawid Kowalczyk, Personal Trainer & IFBB Competitor