Strength Standards Checker
See how your lifts compare to established strength standards. Check your bench press, back squat, deadlift, and overhead press against beginner through elite benchmarks.
How are strength standards calculated?
Strength standards are based on body weight ratios — the weight you lift divided by your body weight. This approach allows fair comparison across different body sizes.
The five levels:
Beginner: Stronger than the average untrained person. Can be achieved within a few weeks of proper training.
Novice: Consistent training for several months. A solid foundation of strength is established.
Intermediate: 1–2 years of dedicated training. This is where most recreational lifters plateau without structured programming.
Advanced: Multiple years of serious training with periodized programming. This level is competitive at local meets.
Elite: Top-tier strength achieved through years of dedicated training. Competitive at national-level events.
These ratios are generalized benchmarks compiled from powerlifting data and common strength training references. Individual results may vary based on body proportions, training history, age, and technique.