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Weightlifting Strength Standards & Calculators

 

Category Definitions:

Untrained:   Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.

Novice:   A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.

Intermediate:   A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.

Advanced:   An individual with multi-year training experience with definite goals in the higher levels of competitive athletics

Elite:  Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level

 

Bench Press

Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 84 107 130 179 222
123 91 116 142 194 242
132 98 125 153 208 260
148 109 140 172 234 291
165 119 152 187 255 319
181 128 164 201 275 343
198 135 173 213 289 362
220 142 183 225 306 381
242 149 190 232 316 395
275 153 196 239 325 407
319 156 199 244 333 416
320+ 159 204 248 340 425
 

Adult Women
Body Weight Un-trained Novice Intermediate Advanced Elite
97 49 63 73 94 116
105 53 68 79 102 124
114 57 73 85 109 133
123 60 77 90 116 142
132 64 82 95 122 150
148 70 90 105 135 165
165 76 97 113 146 183
181 81 104 122 158 192
198 88 112 130 167 205
199+ 92 118 137 177 217

 

 

Squat

 
Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 78 144 174 240 320
123 84 155 190 259 346
132 91 168 205 278 369
148 101 188 230 313 410
165 110 204 250 342 445
181 119 220 269 367 479
198 125 232 285 387 504
220 132 244 301 409 532
242 137 255 311 423 551
275 141 261 319 435 567
319 144 267 326 445 580
320+ 147 272 332 454 593
 
Adult Women
Body Weight Un-trained Novice Intermediate Advanced Elite
97 46 84 98 129 163
105 49 91 106 140 174
114 53 98 114 150 187
123 56 103 121 160 199
132 59 110 127 168 211
148 65 121 141 185 232
165 70 130 151 200 256
181 75 139 164 215 268
198 81 150 174 229 288
199+ 85 158 184 242 303

 

Deadlift

 
Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 97 179 204 299 387
123 105 194 222 320 414
132 113 209 239 342 438
148 126 234 269 380 482
165 137 254 293 411 518
181 148 274 315 438 548
198 156 289 333 457 567
220 164 305 351 479 586
242 172 318 363 490 596
275 176 326 373 499 602
319 180 333 381 506 608
320+ 183 340 388 512 617
 
Adult Women
Body Weight Un-trained Novice Intermediate Advanced Elite
97 57 105 122 175 232
105 61 114 132 189 242
114 66 122 142 200 253
123 70 129 151 211 263
132 74 137 159 220 273
148 81 151 176 241 295
165 88 162 189 258 319
181 94 174 204 273 329
198 101 187 217 284 349
199+ 107 197 229 297 364

 

Overhead Press

 
Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 53 72 90 107 129
123 57 78 98 116 141
132 61 84 105 125 151
148 69 94 119 140 169
165 75 102 129 153 186
181 81 110 138 164 218
198 85 116 146 173 234
220 89 122 155 183 255
242 93 127 159 189 264
275 96 131 164 194 272
319 98 133 167 199 278
320+ 100 136 171 203 284
 
Adult Women
Body Weight Un-trained Novice Intermediate Advanced Elite
97 31 42 50 66 85
105 33 46 53 71 91
114 36 49 58 76 97
123 38 52 61 81 104
132 40 55 65 85 110
148 44 60 72 94 121
165 48 65 77 102 134
181 51 70 83 110 140
198 55 75 83 117 151
199+ 58 79 93 123 159

 

courtesy of ExRx.net Fitness Site

 

 

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