Strength Standards

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These weights are all one rep maxes (1RM).

If you weigh less than the average man your numbers would be adjusted lower & if you weigh more than the average man your weights would be adjusted higher. Additionally these numbers are the average across all ages (15-90). Overall lifting strength would be expected to peak between ages 25 & 40 and decrease from 40 onwards.

Bench Press

Strength LevelWeight
Beginner47 kg
Novice70 kg
Intermediate98 kg
Advanced132 kg
Elite169 kg

Squat

Strength LevelWeight
Beginner64 kg
Novice93 kg
Intermediate130 kg
Advanced173 kg
Elite219 kg

Deadlift

Strength LevelWeight
Beginner78 kg
Novice112 kg
Intermediate152 kg
Advanced200 kg
Elite250 kg

Shoulder Press

Strength LevelWeight
Beginner30 kg
Novice45 kg
Intermediate64 kg
Advanced87 kg
Elite112 kg

Pull Ups

Strength LevelReps
Beginner< 1
Novice5
Intermediate14
Advanced25
Elite37

Dumbbell Bench Press

Strength LevelWeight
Beginner16 kg
Novice27 kg
Intermediate41 kg
Advanced58 kg
Elite78 kg

Dumbbell Curl

Strength LevelWeight
Beginner6 kg
Novice13 kg
Intermediate23 kg
Advanced36 kg
Elite51 kg

Barbell Curl

Strength LevelWeight
Beginner17 kg
Novice30 kg
Intermediate47 kg
Advanced68 kg
Elite91 kg

Push Ups

Strength LevelReps
Beginner1
Novice18
Intermediate41
Advanced68
Elite99

Bent Over Row

Strength LevelWeight
Beginner41 kg
Novice60 kg
Intermediate85 kg
Advanced115 kg
Elite147 kg

Dumbbell Shoulder Press

Strength LevelWeight
Beginner13 kg
Novice21 kg
Intermediate32 kg
Advanced45 kg
Elite60 kg


Front Squat

Strength LevelWeight
Beginner55 kg
Novice77 kg
Intermediate105 kg
Advanced137 kg
Elite172 kg

Incline Bench Press

Strength LevelWeight
Beginner44 kg
Novice64 kg
Intermediate89 kg
Advanced118 kg
Elite149 kg

Dips

Strength LevelReps
Beginner< 1
Novice8
Intermediate20
Advanced34
Elite49

Power Clean

Strength LevelWeight
Beginner46 kg
Novice67 kg
Intermediate92 kg
Advanced121 kg
Elite152 kg

Lat Pulldown

Strength LevelWeight
Beginner38 kg
Novice58 kg
Intermediate82 kg
Advanced110 kg
Elite141 kg

Incline Dumbbell Bench Press

Strength LevelWeight
Beginner19 kg
Novice28 kg
Intermediate39 kg
Advanced53 kg
Elite68 kg

Hex Bar Deadlift

Strength LevelWeight
Beginner91 kg
Novice125 kg
Intermediate167 kg
Advanced215 kg
Elite266 kg

Chin Ups

Strength LevelReps
Beginner< 1
Novice6
Intermediate14
Advanced24
Elite35

Sumo Deadlift

Strength LevelWeight
Beginner87 kg
Novice122 kg
Intermediate165 kg
Advanced214 kg
Elite266 kg

Hip Thrust

Strength LevelWeight
Beginner38 kg
Novice76 kg
Intermediate129 kg
Advanced196 kg
Elite273 kg

Dumbbell Row

Strength LevelWeight
Beginner16 kg
Novice27 kg
Intermediate43 kg
Advanced62 kg
Elite83 kg

Dumbbell Lateral Raise

Strength LevelWeight
Beginner4 kg
Novice8 kg
Intermediate15 kg
Advanced25 kg
Elite36 kg

Romanian Deadlift

Strength LevelWeight
Beginner55 kg
Novice84 kg
Intermediate120 kg
Advanced164 kg
Elite211 kg

Tricep Pushdown

Strength LevelWeight
Beginner17 kg
Novice34 kg
Intermediate57 kg
Advanced86 kg
Elite119 kg

Rack Pull

Strength LevelWeight
Beginner93 kg
Novice136 kg
Intermediate190 kg
Advanced254 kg
Elite323 kg
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