Strength Standards
See where your bench, squat, deadlift or press sits relative to your bodyweight, from beginner to elite.
Sex
Units
What the levels mean
Novice is a few months of consistent training. Intermediate is roughly one to three years. Advanced is what a dedicated lifter reaches after several years. Elite is competitive territory.
The bodyweight caveat
These are single multipliers, so they are slightly generous to heavy lifters and slightly harsh on light ones, because absolute strength scales to about the ⅔ power of bodyweight, not linearly. Use them as a range, not a verdict.
Next
Formula sources
- Kilgore, L. & Rippetoe, M. (2006). Practical Programming for Strength Training. The Aasgaard Company.Book. Origin of the untrained/novice/intermediate/advanced/elite framing used here.
- Santos Junior, E.R.T. et al. (2021). Classification and determination model of resistance training status. Strength Cond J 43(5).Argues training status is better judged by years trained and technique than by a single ratio.