Strength Standards Calculator
Compare your lifts to proven strength standards across the major barbell exercises. See how your strength ranks from Untrained to Elite based on your gender, age, and bodyweight.
What Are Strength Standards?
Strength standards provide benchmarks to assess your lifting performance compared to others with similar characteristics. Our standards are based on data from thousands of lifters and categorize performance into five levels: Untrained, Novice, Intermediate, Advanced, and Elite. Each level represents a milestone in your strength journey.
Track Your Strength Progress
Visualize your strength gains over time with Gravitus. The app automatically calculates your estimated 1RM on every set, tracks progress trends, identifies plateaus, and suggests optimal weight jumps for maximum strength gains.
Strength Standards by Age
Strength standards vary significantly across different age groups. Select an age group below to see how standards change throughout a lifter's lifetime:
Compare Age Groups:
Note: These standards are based on competitive weightlifters and adjust for age, gender, and bodyweight. After calculation, your row will be highlighted in the table.
Why Age Matters for Strength Standards
Strength potential changes throughout your lifetime:
- 18-25: Developing strength base with high recovery ability and testosterone
- 26-35: Peak strength years with optimal combination of experience and hormonal output
- 36-45: Still near peak levels, with technical skill often compensating for minor hormonal changes
- 46-55: Moderate decline in maximum strength (~10-15%), requiring more recovery time
- 56-65+: Maintaining strength becomes the primary focus with smart training strategies
Comparing The Big Three Lifts
The bench press, squat, and deadlift (known as the "Big Three") are the primary lifts used to assess overall strength in powerlifting and strength training. Here's how average relative strength (expressed as multipliers of bodyweight) typically compares across these lifts for intermediate lifters:
| Exercise | Male (Intermediate) | Female (Intermediate) | Primary Muscles |
|---|---|---|---|
| Bench Press | 1.0-1.25× bodyweight | 0.6-0.8× bodyweight | Chest, Shoulders, Triceps |
| Squat | 1.5-1.75× bodyweight | 1.0-1.25× bodyweight | Quadriceps, Glutes, Lower Back |
| Deadlift | 1.75-2.25× bodyweight | 1.35-1.75× bodyweight | Lower Back, Hamstrings, Glutes |
These ranges represent typical values for intermediate lifters in their prime years (26-35). Our detailed calculator adjusts these standards based on your specific age, gender, and bodyweight.
Strength Levels Explained
Our strength standards are divided into five distinct levels, each representing a milestone in your strength journey:
-
Untrained
The strength level of someone who has not trained the lift before, but can perform it properly with some coaching. This represents the starting point for most beginners.
-
Novice
The strength level that represents early progress beyond the untrained stage. Most people can reach this level relatively quickly with proper training and technique practice.
-
Intermediate
The strength level that represents consistent and dedicated training. This represents above-average strength compared to most casual gym-goers.
-
Advanced
The strength level that represents exceptional dedication to strength training. This represents impressive strength that far exceeds the average lifter.
-
Elite
The strength level of competitive strength athletes at the highest levels. This represents the top 1% of lifters and may require favorable genetic factors to achieve.
Frequently Asked Questions
- Training focus - Most people prioritize certain lifts over others
- Body proportions - Limb length can significantly advantage or disadvantage specific lifts
- Muscle fiber composition - You may naturally have more fast-twitch fibers in certain muscle groups
- Technical proficiency - More practice with a particular movement typically leads to better performance
Progress rates vary significantly based on training experience, genetics, program quality, nutrition, recovery, and consistency. Here are general timelines for novice lifters with consistent training:
- Untrained to Novice: Achievable with foundational training
- Novice to Intermediate: Requires consistent, structured training
- Intermediate to Advanced: Demands dedicated programming and nutrition
- Advanced to Elite: Requires exceptional commitment (and favorable genetics)
Progress becomes slower as you advance through the levels. While initial gains can be rapid, later progress often requires more sophisticated programming, nutrition optimization, and recovery strategies.
Wanna get strong?
Track your progress, monitor your performance, and join the ultimate lifting community.
- Join 300k lifters
- Nearly 10M workouts
- Over 100k exercises