How Strong Am I? Strength Standards From 10M Real Workouts

Men who log these lifts on Gravitus have a median estimated one-rep max of 207 lb on the bench press, 253 lb on the squat and 301 lb on the deadlift. Women who log them have a median of 88 lb on the bench press, 137 lb on the squat and 163 lb on the deadlift.

Enter one lift: see where you rank among 300,000+ real lifters.

Exercise

Gender

Male Female

Units

lbs kg

Bodyweight (lbs)

Weight Lifted (lbs)

Reps

Stronger Than

??%

of 300,000+ lifters: enter a lift to find out

Median 1RM by Lift

Measured medians of lifters who log the lift on Gravitus. Updated weekly, last computed September 16, 2026. How the standards are computed.
Lift	Median: Men (lbs)	Median: Women (lbs)	Intermediate: 180 lb Man (lbs)	Intermediate: 140 lb Woman (lbs)
Bench Press	207	88	225	95
Squat	253	137	275	155
Deadlift	301	163	320	180
Overhead Press	122	59	130	60
Barbell Row	182	88	205	100
Incline Bench Press	177	76	185	80
Front Squat	192	104	195	110
Romanian Deadlift	246	132	265	150

The median column is the 50th percentile of estimated one-rep maxes across everyone who logs that lift. The last two columns read the same 50th percentile, the intermediate level, at one bodyweight. A lift with too few logged sets to measure is left out of this table rather than filled with a formula number.

Standards by exercise

Median 1RM at 180 lbs, male: calculate above to personalize

Bench Press 225 lbs Squat 275 lbs Deadlift 320 lbs Overhead Press 130 lbs Barbell Row 205 lbs Incline Bench Press 185 lbs Front Squat 195 lbs Romanian Deadlift 265 lbs

Understanding Strength Standards

Strength standards provide evidence-based benchmarks that help you understand where your lifts rank relative to other lifters of similar bodyweight and gender. Rather than comparing yourself to arbitrary numbers, these standards give you a realistic picture of your progress.

50%

Intermediate means you're stronger than half of real lifters at your bodyweight: every level is a fixed percentile of real data, not a formula's guess.

Our standards are computed directly from workouts logged in the Gravitus app:

Every lifter's all-time best effort, converted to estimated one-rep max
Ranked as percentiles within each bodyweight bracket: Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), Elite (95th)
Sparse bodyweight brackets are estimated with allometric scaling and marked as interpolated

Every step is written up in full, from which sets qualify to how thin brackets are handled: read how the standards are computed.

Each exercise page includes an interactive calculator where you can enter your specific bodyweight, gender, and lift numbers to see exactly where you stand. Use these standards as guideposts, not rigid targets: genetics, training age, and body composition all play a role in individual strength potential.

The 5 Strength Levels

Beginner

5th percentile

First weeks of training: learning form and building a foundation.

Novice

20th percentile

Several months of consistent training with the compound lifts.

Intermediate

50th percentile

The 1–2 year milestone most recreational lifters aim for.

Advanced

80th percentile

Years of structured progressive overload, nutrition, and recovery.

Elite

95th percentile

Competitive at local and regional powerlifting meets.

Frequently Asked Questions

Our strength standards are computed from real workouts logged by Gravitus users: each lifter's all-time best effort, converted to estimated one-rep max and ranked as percentiles within bodyweight brackets. Sparse brackets are estimated with allometric scaling and marked as interpolated. The benchmarks reflect what real lifters actually lift, whether you weigh 130 lbs or 250 lbs.

It depends on your bodyweight and training experience. For a 180 lb male, benching 225 lbs (1.25x bodyweight) is considered intermediate level. Use our bench press strength standards calculator to see personalized benchmarks for your exact bodyweight and gender.

Most lifters can reach intermediate standards within 1-2 years of consistent training with a structured program. Key factors include following progressive overload principles, getting adequate protein (0.7-1g per pound of bodyweight), sleeping 7-9 hours per night, and training each muscle group at least twice per week.

You don't need to. Each exercise page includes a calculator that estimates your 1RM from any rep count using the Brzycki formula. Simply enter the weight and reps from a recent working set, and we'll calculate your estimated one rep max and show where it falls on the strength scale.

Yes. Every exercise page provides separate standards for both men and women. Female standards are calibrated from real female lifter data and account for physiological differences in muscle mass distribution and hormonal factors. Select your gender on any exercise page to see standards specific to you.

Log your next session Track every set, hit new PRs, watch your numbers climb

Get Gravitus

How Strong Am I? Strength Standards From 10M Real Workouts

Your Levels

Median 1RM by Lift

Standards by exercise

Understanding Strength Standards