Strength standards

24 lifts, 5 levels, as bodyweight multiples of your estimated 1RM. The tables are the app’s own: round, conservative numbers where a first year of consistent training lands in Novice and Elite means competitive relative strength.

Every lift

Each page has the full table from 50 to 140 kg (110 to 310 lb), what the levels mean for that lift, and a one-rep max calculator.

• Back squatIntermediate 100 kg at 80 kg
• Front squatIntermediate 80 kg at 80 kg
• Bench pressIntermediate 80 kg at 80 kg
• Incline bench pressIntermediate 64 kg at 80 kg
• Close-grip bench pressIntermediate 72 kg at 80 kg
• Dumbbell bench pressIntermediate 28 kg at 80 kg
• DeadliftIntermediate 120 kg at 80 kg
• Sumo deadliftIntermediate 120 kg at 80 kg
• Romanian deadliftIntermediate 88 kg at 80 kg
• Hip thrustIntermediate 120 kg at 80 kg
• Overhead pressIntermediate 48 kg at 80 kg
• Push pressIntermediate 64 kg at 80 kg
• Dumbbell shoulder pressIntermediate 20 kg at 80 kg
• Barbell rowIntermediate 68 kg at 80 kg
• Pendlay rowIntermediate 60 kg at 80 kg
• Dumbbell rowIntermediate 32 kg at 80 kg
• Pull-upIntermediate bodyweight + 20 kg at 80 kg
• Chin-upIntermediate bodyweight + 24 kg at 80 kg
• DipIntermediate bodyweight + 28 kg at 80 kg
• Barbell curlIntermediate 36 kg at 80 kg
• Dumbbell curlIntermediate 16 kg at 80 kg
• Leg pressIntermediate 200 kg at 80 kg
• Lat pulldownIntermediate 68 kg at 80 kg
• Hack squatIntermediate 88 kg at 80 kg

How to read it

Multiply your bodyweight by a ratio to get the e1RM that level needs; below the first column is Beginner. Take the e1RM from your best recent set: every lift has a one-rep max page (back squat, front squat, bench press, incline bench press, close-grip bench press, dumbbell bench press, deadlift, sumo deadlift, romanian deadlift, hip thrust, overhead press, push press, dumbbell shoulder press, barbell row, pendlay row, dumbbell row, pull-up, chin-up, dip, barbell curl, dumbbell curl, leg press, lat pulldown, hack squat). The tables ignore age, height and training age; they are a motivational yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so in the profile.