Male
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 Level Weight Beginner 47 kg Novice 70 kg Intermediate 98 kg Advanced 132 kg Elite 169 kg
Squat
Strength Level Weight Beginner 64 kg Novice 93 kg Intermediate 130 kg Advanced 173 kg Elite 219 kg
Deadlift
Strength Level Weight Beginner 78 kg Novice 112 kg Intermediate 152 kg Advanced 200 kg Elite 250 kg
Shoulder Press
Strength Level Weight Beginner 30 kg Novice 45 kg Intermediate 64 kg Advanced 87 kg Elite 112 kg
Pull Ups
Strength Level Reps Beginner < 1 Novice 5 Intermediate 14 Advanced 25 Elite 37
Dumbbell Bench Press
Strength Level Weight Beginner 16 kg Novice 27 kg Intermediate 41 kg Advanced 58 kg Elite 78 kg
Dumbbell Curl
Strength Level Weight Beginner 6 kg Novice 13 kg Intermediate 23 kg Advanced 36 kg Elite 51 kg
Barbell Curl
Strength Level Weight Beginner 17 kg Novice 30 kg Intermediate 47 kg Advanced 68 kg Elite 91 kg
Push Ups
Strength Level Reps Beginner 1 Novice 18 Intermediate 41 Advanced 68 Elite 99
Bent Over Row
Strength Level Weight Beginner 41 kg Novice 60 kg Intermediate 85 kg Advanced 115 kg Elite 147 kg
Dumbbell Shoulder Press
Strength Level Weight Beginner 13 kg Novice 21 kg Intermediate 32 kg Advanced 45 kg Elite 60 kg
Strength Level Weight Beginner 55 kg Novice 77 kg Intermediate 105 kg Advanced 137 kg Elite 172 kg
Incline Bench Press
Strength Level Weight Beginner 44 kg Novice 64 kg Intermediate 89 kg Advanced 118 kg Elite 149 kg
Dips
Strength Level Reps Beginner < 1 Novice 8 Intermediate 20 Advanced 34 Elite 49
Power Clean
Strength Level Weight Beginner 46 kg Novice 67 kg Intermediate 92 kg Advanced 121 kg Elite 152 kg
Lat Pulldown
Strength Level Weight Beginner 38 kg Novice 58 kg Intermediate 82 kg Advanced 110 kg Elite 141 kg
Incline Dumbbell Bench Press
Strength Level Weight Beginner 19 kg Novice 28 kg Intermediate 39 kg Advanced 53 kg Elite 68 kg
Hex Bar Deadlift
Strength Level Weight Beginner 91 kg Novice 125 kg Intermediate 167 kg Advanced 215 kg Elite 266 kg
Chin Ups
Strength Level Reps Beginner < 1 Novice 6 Intermediate 14 Advanced 24 Elite 35
Sumo Deadlift
Strength Level Weight Beginner 87 kg Novice 122 kg Intermediate 165 kg Advanced 214 kg Elite 266 kg
Hip Thrust
Strength Level Weight Beginner 38 kg Novice 76 kg Intermediate 129 kg Advanced 196 kg Elite 273 kg
Dumbbell Row
Strength Level Weight Beginner 16 kg Novice 27 kg Intermediate 43 kg Advanced 62 kg Elite 83 kg
Dumbbell Lateral Raise
Strength Level Weight Beginner 4 kg Novice 8 kg Intermediate 15 kg Advanced 25 kg Elite 36 kg
Romanian Deadlift
Strength Level Weight Beginner 55 kg Novice 84 kg Intermediate 120 kg Advanced 164 kg Elite 211 kg
Tricep Pushdown
Strength Level Weight Beginner 17 kg Novice 34 kg Intermediate 57 kg Advanced 86 kg Elite 119 kg
Rack Pull
Strength Level Weight Beginner 93 kg Novice 136 kg Intermediate 190 kg Advanced 254 kg Elite 323 kg