LiftsmithStrength standards
How strong am I? Enter a recent set of a big lift and see where it stands against trained lifters like you: same body weight, adjusted for age and sex.
Estimated one-rep max 93 kg
60%
Stronger than about 60% of trained lifters like you
| 25th | 67 kg |
|---|---|
| 50th (typical intermediate) | 85 kg |
| 75th | 107 kg |
| 90th | 133 kg |
| 95th | 151 kg |
An estimate from typical standards, not a ranking of real people. It compares like with like: the same body weight, and adjusted for age and sex.
How the standards work
Your set becomes an estimated one-rep max, the same way as in our one-rep max calculator. That's compared with what a typical intermediate lifter of your body weight lifts on the same exercise, adjusted for age (a little under 23, about 1.2% a year after 40, more after 60) and sex. Trained lifters spread out around that standard, so the result is the share of them you're likely stronger than.
The table shows the one-rep max at each step of that spread for you. The 50th percentile is the typical intermediate; the 90th is a strong lifter after several years of steady training.
Questions
- What is a good bench press for my weight?
- A trained lifter who's been at it a year or two usually benches a little over their body weight for one rep if they're a man, and around two thirds of it if they're a woman. Pick Bench press above to see the numbers for your own weight and age.
- Why does body weight matter?
- Heavier lifters can lift more in absolute terms, so comparing a 60 kg lifter's squat with a 100 kg lifter's isn't fair. The standards scale with your body weight.
- Why adjust for age and sex?
- Strength peaks between about 23 and 40 and drops slowly after that, and women typically lift about three quarters of what men of the same weight lift on lower-body lifts and about two thirds on upper-body lifts. Adjusting compares you with lifters like you.
- Is this a ranking of real lifters?
- No. It's an estimate from typical standards: a model of where trained lifters fall, not a database of real people's lifts. Use it to see which lifts are ahead and which lag, not as an exact rank.
More: the one-rep max calculator, finding your starting weights and strength training over 40.
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