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Strength standards

Strength standards

What people lift at your bodyweight — and where you are now. The scale is mine, built on DOTS; the method is open below.

Lift
Sex
Units
Your result on the scale
—
Log your sets — I'll track records and totals from here

Tables by bodyweight

Bench · menBench press one-rep max for every standard.Bench · womenBench press one-rep max for every standard.Squat · menSquat one-rep max for every standard.Squat · womenSquat one-rep max for every standard.Deadlift · menDeadlift one-rep max for every standard.Deadlift · womenDeadlift one-rep max for every standard.

How I build these standards

This is my scale, not someone else's table. It's built on DOTS: a formula that puts results on a common footing across bodyweight and sex (coefficients as used by OpenPowerlifting). The thresholds are a DOTS equivalent of a powerlifting total: Beginner 150 · Novice 225 · Intermediate 300 · Advanced 375 · Elite 450. 450 is roughly the top 5% of men in classic powerlifting meets, 300 is first-meet level.

DOTS is for a total, and this is a single lift. So I make an assumption: your result in one lift is its usual share of a total. The shares are medians from classic powerlifting results in OpenPowerlifting open data (USAPL, about 17 thousand entries): for men squat 35.5%, bench 23.5%, deadlift 41%; for women 36%, 20% and 44%.

Your proportions may differ — some people bench strong, others pull strong — and then a single-lift table shifts. Treat it as a guide to where to grow, not a verdict.

Log your sets in the bot — I'll show you how you climb from one standard to the next.

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