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Strength standards calculator

Enter your sex, bodyweight and any of your squat, bench press and deadlift maxes. You get each lift's percentile among raw powerlifting competitors in your bodyweight class, your total's percentile when all three are in, and the full standards table for your class.

Sex
Unit

Example result

Your total percentile

17th

Total

420kg

Against raw competitors, men 75–82.5 kg. Your squat lags your other lifts the most.

Where you rank

Your total sits at the 17th percentile of raw competitors, men 75–82.5 kg.

Each lift
  • 14thSquat, 1.75× bodyweight
  • 22ndBench press, 1.25× bodyweight
  • 20thDeadlift, 2.25× bodyweight
Strength standards, raw competitors, men 75–82.5 kg
PercentileSquatBench pressDeadliftTotal
25th155 kg102.5 kg187.5 kg452.5 kg
Median180 kg120 kg211 kg510 kg
75th205 kg135 kg235 kg567.5 kg
90th227 kg150 kg257.5 kg620 kg
95th240 kg159 kg272.5 kg652.5 kg
Build a squat session

Strength standards chart: median lifts by bodyweight

The median best squat, bench press, deadlift and total of raw powerlifting competitors in every bodyweight class, for men and women, in kg and lb.

Bodyweight classSquat, kg (lb)Bench, kg (lb)Deadlift, kg (lb)Total, kg (lb)
Men, up to 60 kg / up to 132 lb110 (243)72.5 (160)140 (309)325 (717)
Men, 60–67.5 kg / 132–149 lb147.5 (325)95 (209)180 (397)422.5 (931)
Men, 67.5–75 kg / 149–165 lb165 (364)110 (243)200 (441)472.5 (1042)
Men, 75–82.5 kg / 165–182 lb180 (397)120 (265)211 (465)510 (1124)
Men, 82.5–90 kg / 182–198 lb190 (419)125 (276)220 (485)535 (1179)
Men, 90–100 kg / 198–220 lb202.5 (446)135 (298)232.5 (513)570 (1257)
Men, 100–110 kg / 220–243 lb215 (474)145 (320)242.5 (535)600 (1323)
Men, 110–125 kg / 243–276 lb227.5 (502)152 (335)250 (551)625 (1378)
Men, over 125 kg / over 276 lb240 (529)160 (353)252.5 (557)647.5 (1427)
Women, up to 48 kg / up to 106 lb72.5 (160)40 (88)95 (209)207.5 (457)
Women, 48–52 kg / 106–115 lb87.5 (193)50 (110)110 (243)247.5 (546)
Women, 52–57 kg / 115–126 lb95 (209)52.5 (116)120 (265)267.5 (590)
Women, 57–63 kg / 126–139 lb102.5 (226)55 (121)125 (276)282.5 (623)
Women, 63–69 kg / 139–152 lb110 (243)60 (132)132.5 (292)300 (661)
Women, 69–76 kg / 152–168 lb115 (254)62.5 (138)137.5 (303)312.5 (689)
Women, 76–84 kg / 168–185 lb117.5 (259)62.5 (138)140 (309)320 (705)
Women, over 84 kg / over 185 lb125 (276)67.5 (149)145 (320)336 (741)

Strength standards, four lifters

Full three-lift entries, a lifter with only two, kg and lb. The lift that lags is the one to plan around.

  • Example 1

    Balanced, with a squat to catch up

    A 90 kg lifter two years in: 170 kg squat, 120 kg bench, 210 kg deadlift.

    Sex
    Men
    Bodyweight
    90 kg
    Squat 1RM (optional)
    170 kg
    Bench press 1RM (optional)
    120 kg
    Deadlift 1RM (optional)
    210 kg
    • Your total percentile35th
    • Total500 kg

    Bench at the 42nd percentile, deadlift at the 40th, squat at the 30th. Give the squat the first slot in the week and plan it from the squat chart.

    Build a squat session Open with these numbers

  • Example 2

    Even across the board

    A woman at 145 lb: 205 lb squat, 110 lb bench, 255 lb deadlift.

    Sex
    Women
    Bodyweight
    145 lb
    Squat 1RM (optional)
    205 lb
    Bench press 1RM (optional)
    110 lb
    Deadlift 1RM (optional)
    255 lb
    • Your total percentile26th
    • Total570 lb

    Squat at the 26th percentile, bench at the 25th, deadlift at the 27th: no lift needs special treatment. Progress all three at the same pace; the median total is about 90 lb away.

    Build a session with these lifts Open with these numbers

  • Example 3

    No squat rack, two lifts

    A 240 lb lifter who trains at home without a rack: 285 lb bench, 455 lb deadlift.

    Sex
    Men
    Bodyweight
    240 lb
    Bench press 1RM (optional)
    285 lb
    Deadlift 1RM (optional)
    455 lb
    • Your bench press percentile30th

    With two lifts there is no total, but the comparison still works: bench at the 30th percentile, deadlift at the 20th. His next block should lead with the deadlift.

    Build a deadlift session Open with these numbers

  • Example 4

    A 58-year-old lifter

    A woman at 63 kg: 85 kg squat, 45 kg bench, 110 kg deadlift.

    Sex
    Women
    Bodyweight
    63 kg
    Squat 1RM (optional)
    85 kg
    Bench press 1RM (optional)
    45 kg
    Deadlift 1RM (optional)
    110 kg
    • Your total percentile24th
    • Total240 kg

    Her class pools every age. Against women aged 50 to 59 (all bodyweights), the medians are 92.5 kg, 55 kg and 120 kg, so each lift is within 10 kg of her age group's middle.

    Build a bench press session Open with these numbers

Powerlifting standards by bodyweight multiple

The chart above gives loads. As multiples of bodyweight, the standards flatten out across classes, which makes it easier to compare lifters of different sizes. Heavier competitors lift more weight but less per kilo of bodyweight.

Median lift as a multiple of bodyweight, raw powerlifting competitors (OpenPowerlifting)
Bodyweight classSquatBenchDeadliftTotal
Men, up to 60 kg (up to 132 lb)1.97×1.29×2.52×5.79×
Men, 60–67.5 kg (132–149 lb)2.26×1.48×2.76×6.50×
Men, 67.5–75 kg (149–165 lb)2.28×1.50×2.73×6.50×
Men, 75–82.5 kg (165–182 lb)2.25×1.48×2.63×6.35×
Men, 82.5–90 kg (182–198 lb)2.18×1.44×2.54×6.15×
Men, 90–100 kg (198–220 lb)2.15×1.42×2.45×6.01×
Men, 100–110 kg (220–243 lb)2.06×1.37×2.31×5.73×
Men, 110–125 kg (243–276 lb)1.93×1.29×2.12×5.33×
Men, over 125 kg (over 276 lb)1.71×1.13×1.81×4.63×
Women, up to 48 kg (up to 106 lb)1.61×0.89×2.09×4.58×
Women, 48–52 kg (106–115 lb)1.74×0.96×2.18×4.87×
Women, 52–57 kg (115–126 lb)1.74×0.95×2.15×4.83×
Women, 57–63 kg (126–139 lb)1.69×0.93×2.06×4.67×
Women, 63–69 kg (139–152 lb)1.65×0.90×1.98×4.52×
Women, 69–76 kg (152–168 lb)1.58×0.86×1.89×4.32×
Women, 76–84 kg (168–185 lb)1.47×0.79×1.75×3.99×
Women, over 84 kg (over 185 lb)1.26×0.67×1.46×3.38×

Lifting standards by age

Competitors' medians are highest in the 24 to 39 range and fall after that: the median male total is 577 kg (1272 lb) at 24 to 34 and 395 kg (871 lb) at 60 and over. These groups pool every bodyweight.

Median lifts by age, raw powerlifting competitors, all bodyweights (OpenPowerlifting)
AgeSquatBenchDeadliftTotal
Men, 18–23190 kg (419 lb)121 kg (267 lb)220 kg (485 lb)527.5 kg (1163 lb)
Men, 24–34205 kg (452 lb)137.5 kg (303 lb)235 kg (518 lb)577 kg (1272 lb)
Men, 35–39202.5 kg (446 lb)140 kg (309 lb)232.5 kg (513 lb)575 kg (1268 lb)
Men, 40–49190 kg (419 lb)135 kg (298 lb)220 kg (485 lb)545.5 kg (1203 lb)
Men, 50–59170 kg (375 lb)122.5 kg (270 lb)200 kg (441 lb)492.5 kg (1086 lb)
Men, 60+132.5 kg (292 lb)97.5 kg (215 lb)167.5 kg (369 lb)395 kg (871 lb)
Women, 18–23110 kg (243 lb)60 kg (132 lb)130 kg (287 lb)300 kg (661 lb)
Women, 24–34115 kg (254 lb)62.5 kg (138 lb)140 kg (309 lb)317.5 kg (700 lb)
Women, 35–39112.5 kg (248 lb)62.5 kg (138 lb)137.5 kg (303 lb)310.5 kg (685 lb)
Women, 40–49105 kg (231 lb)60 kg (132 lb)130 kg (287 lb)297 kg (655 lb)
Women, 50–5992.5 kg (204 lb)55 kg (121 lb)120 kg (265 lb)268 kg (591 lb)
Women, 60+75 kg (165 lb)45 kg (99 lb)105.5 kg (233 lb)225 kg (496 lb)

Technique for the three lifts

Ranked as the squat

Barbell Back Squat

Quads, Glutes, Adductors

Rank a squat to full depth. A high squat moves more weight and flatters the comparison.

How to do it

  1. Set the bar in the rack at about armpit height, step under it and rest it on the meaty part of your upper back, hands just outside your shoulders.
  2. Squeeze your shoulder blades together, stand up to lift the bar off the hooks and take two or three short steps back.
  3. Set your feet about shoulder width, toes turned slightly out, then breathe deep into your belly and tighten your trunk as if bracing for a punch.
  4. Bend at the hips and knees at the same time and sit straight down between your heels, knees moving forward and out in line with your toes.
  5. Go down until the crease of your hip passes below the top of your knee, keeping your whole foot on the floor.
  6. Drive up through your midfoot, keep your chest and hips rising at the same speed, and breathe out only once you are standing tall.

Cues

  • Big breath and brace before every rep
  • Knees out over your toes
  • Chest and hips rise together

Common mistakes

  • Squats getting shallower as the bar gets heavier: film from the side and count only reps where your hip crease sinks below your knee.
  • Hips shooting up first out of the bottom: the bar ends up over your toes and the set turns into a good morning.
  • Knees caving in on the way up: spread the floor apart with your feet and keep your knees pointed where your toes point.

Full squat guide

Ranked as the bench press

Barbell Bench Press

Chest

Rank a full rep: bar on the chest, hips on the bench, elbows locked at the top.

How to do it

  1. Lie on the bench with your eyes just under the bar and plant your feet flat, a little wider than your hips.
  2. Pull your shoulder blades together and down into the bench, keeping a small arch in your lower back with your glutes on the pad.
  3. Grip the bar a little wider than shoulder width and lift it out so it sits over your shoulders.
  4. Lower the bar under control to your lower chest, elbows about 45 degrees from your sides.
  5. Touch your chest without bouncing, then press up and slightly back toward the hooks.

Cues

  • Shoulder blades pinned
  • Elbows at 45 degrees
  • Touch, then press

Common mistakes

  • Bouncing the bar off the chest, which adds pounds the muscles didn't earn.
  • Lifting the hips to finish a rep: that rep doesn't count toward a max.

Full bench press guide

Ranked as the deadlift

Barbell Deadlift

Glutes, Lower Back

Rank a pull from a dead stop to a full lockout, without hitching the bar up your thighs.

How to do it

  1. Stand with your feet about hip-width apart and the bar over the middle of your feet, close to your shins.
  2. Hinge at the hips and bend your knees just enough to grip the bar with your hands right outside your legs.
  3. Bring your shins to the bar, lift your chest until your back is flat, and squeeze your armpits down as if bending the bar around your legs.
  4. Take a big breath into your belly, brace, and pull until the bar is tight against the plates without lifting it yet.
  5. Push the floor away and keep the bar against your body; once it passes your knees, drive your hips forward to stand tall.
  6. Lower by pushing your hips back first, then bend your knees once the bar passes them, and set it down under control.

Cues

  • Bar over midfoot
  • Pull the slack out first
  • Push the floor away

Common mistakes

  • Yanking the bar off the floor: pull the slack out first, then push. Jerking it loose is when backs round.
  • Shooting the hips up first so the pull turns stiff-legged: keep your chest and hips rising together.
  • Letting the bar drift away from your legs, which makes the same weight much harder on your lower back.

Full deadlift guide

Make it fit you

  • Use estimated maxes

    No need to test singles. A hard set of 3 to 8 reps in the one-rep max calculator gives a max that ranks the same way.

  • Skip a lift you don't train

    Leave any lift blank. One or two lifts still rank; the total needs all three.

  • Read the chips, not just the headline

    The per-lift percentiles show balance. A lift well behind the others is usually the fastest one to improve.

  • Older lifters: add the age table

    The calculator compares within your bodyweight class across all ages. Over 40, check the age table too.

  • Competing? Score your total

    Meets rank lifters across bodyweights with points. The DOTS calculator and powerlifting calculator do that.

Questions

What are strength standards?

Benchmarks for how much a lifter of your sex and bodyweight lifts. These come from raw powerlifting competitors' best lifts, so each number is a real percentile, not an opinion about what counts as intermediate.

Why compare with powerlifting competitors?

Their lifts are meet results with a recorded bodyweight, not self-reported numbers. They are also a stronger-than-average group, which is why the 25th percentile is already a respectable lift.

What is a good total for my weight?

For raw male competitors, the median total is about 6.35 times bodyweight at 75 to 82.5 kg; for women at 57 to 63 kg it is 4.67 times. Enter all three lifts above for your exact percentile.

How much should I squat, bench and deadlift?

Each lift has its own page with the full table: squat standards, bench press standards and deadlift standards.

Is a 1,000 lb total good?

Among raw male competitors, 74% have totalled 1,000 lb or more, so for a competitor it is a common milestone. The 1,000-lb club calculator shows how far you are.

Sources

Keep every lift's max current

Log load, reps and RIR on every set and RIRLift keeps your estimated squat, bench and deadlift maxes current, then sets the loads for your next session.

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