Strength Standards: Bench, Squat, Deadlift, Press, Row (kg and lb)

How to Read Strength Standards

Each table lists a one-rep max for five levels at each bodyweight class. The levels describe training age rather than talent. Untrained is what a healthy adult can lift with correct form and no practice. Novice is typical after three to nine months of regular training. Intermediate usually takes one to two years of consistent, planned work. Advanced takes several years, and elite is the range of competitive strength athletes.

Find your bodyweight class and read across to see where your 1RM lands. The Where do I stand box on each lift page interpolates for your exact bodyweight.

You do not need to test a true max to use the tables. A hard set of 3 to 6 reps gives a reliable estimate in the 1RM calculator, and that estimate is close enough to place you on the scale.

Why Bodyweight Matters

Heavier lifters move more weight, but not in proportion to their size. An intermediate man at 52 kg squats about 1.5x bodyweight, while an intermediate man at 140 kg squats about 1.1x. That is why the tables are split by bodyweight, and why a single ratio such as a bodyweight bench is only a rough guide. Women's standards sit at roughly half of men's at typical bodyweights, and closer to 60 to 70 percent when you compare men and women of the same bodyweight.

Big Three Total Standards

Your total is the sum of your best squat, bench press, and deadlift, the same number powerlifters compete on. The tables below add the three standards together at each level, so you can see how your overall strength compares even if one lift is ahead of the others.

Units

Big Three Total Standards for Men (kg)

Big Three Total Standards for Men, squat, bench, and deadlift total in kg by bodyweight and level
Bodyweight	Untrained	Novice	Intermediate	Advanced	Elite
52 kg	117.5	197.5	232.5	327.5	420
56 kg	125	210	247.5	350	455
60 kg	137.5	230	272.5	377.5	485
67 kg	152.5	255	305	422.5	535
75 kg	165	275	332.5	455	582.5
82 kg	180	300	355	485	625
90 kg	187.5	317.5	380	515	650
100 kg	197.5	332.5	397.5	530	677.5
110 kg	202.5	345	410	550	702.5
125 kg	210	352.5	425	565	717.5
140+ kg	217.5	362.5	432.5	577.5	730

Big Three Total Standards for Women (kg)

Big Three Total Standards for Women, squat, bench, and deadlift total in kg by bodyweight and level
Bodyweight	Untrained	Novice	Intermediate	Advanced	Elite
44 kg	67.5	115	135	182.5	232.5
48 kg	75	125	145	192.5	247.5
52 kg	82.5	135	152.5	207.5	260
56 kg	87.5	145	162.5	220	272.5
60 kg	95	147.5	175	235	290
67 kg	102.5	162.5	190	255	315
75 kg	107.5	175	205	272.5	345
82 kg	115	192.5	222.5	295	360
90+ kg	122.5	202.5	240	310	382.5

Totals are the sum of the squat, bench press, and deadlift reference standards in each cell. The underlying figures are compiled from the published Kilgore/Rippetoe adult strength standard tables, converted from pounds and rounded to 2.5 kg. They are not 1RM.fit user data.

Where These Numbers Come From

The bench, squat, deadlift, and press tables come from the widely published Kilgore/Rippetoe adult strength standards, converted from pounds to kg and rounded to 2.5 kg. The barbell row is derived as 0.75 times the bench standards.

These are reference standards, not data from 1RM.fit users. Use them to set goals and spot a lagging lift, then track the real thing in a strength training app that logs every set.

Strength Standards FAQ

What are strength standards?

Strength standards are reference tables that show typical one-rep max numbers for a lift at each bodyweight, split into levels from untrained to elite. They let you judge your strength against a training-age scale instead of against whoever is next to you in the gym.

What is a good big three total?

For an 82 kg man, an intermediate total of squat, bench, and deadlift is about 355 kg, roughly 4.3x bodyweight. For a 60 kg woman, intermediate is about 175 kg, roughly 2.9x bodyweight. See the total tables on this page for every bodyweight class.

Are these strength standards for raw lifts?

Yes. They assume raw lifting with full range of motion and no supportive suits, shirts, or knee wraps. A lifting belt is commonly accepted.

Where do these numbers come from?

The bench, squat, deadlift, and press figures are compiled from the widely published Kilgore/Rippetoe adult strength standards, converted from pounds to kg and rounded to 2.5 kg. The barbell row is derived as 0.75x the bench standards. None of it is 1RM.fit user data.

Strength Standards for Men and Women