Strength Standards

Strength standards for every major lift — Beginner to Elite, adjusted for sex, bodyweight and age, derived from competition data.

Measured — competition data

• Back Squat standards
• Bench Press standards
• Deadlift standards

Pressing

• Overhead Press standards
• Incline Bench Press standards
• Dumbbell Bench Press standards
• Dumbbell Shoulder Press standards

Pulling

• Seated Cable Row standards
• Lat Pulldown standards

Hinge & legs

• Romanian Deadlift standards
• Front Squat standards
• Hip Thrust standards
• Leg Press standards

Arms

• Tricep Pushdown standards
• Barbell Curl standards

Calculators

• One rep max calculator — estimate your 1RM from any set, then grade it

How these standards are calculated

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