About Symmetric Strength

What is Symmetric Strength?

Symmetric Strength is a comprehensive strength analysis tool designed to help lifters understand their relative strengths and weaknesses. It applies formula-based benchmarks adjusted for sex and bodyweight so movement patterns that need more attention are easier to identify.

How are scores calculated?

Each valid set is converted to a one-rep-max estimate and scored with the fixed Symmetric Strength model, including a Wilks-based bodyweight adjustment, sex-specific coefficients, documented lift ratios, and an age adjustment when the lifter is under 23 or over 40.

Each lift is grouped into one of five categories:

• Squat: Back Squat, Front Squat
• Floor Pull: Deadlift, Sumo Deadlift, Power Clean
• Horizontal Press: Bench Press, Incline Bench Press, Dip
• Vertical Press: Overhead Press, Push Press, Snatch Press
• Pull-up / Row: Chin-up, Pull-up, Pendlay Row

The overall score averages the highest available score in each movement category.

Classification levels

• World Class (125+): Open-ended top score band
• Elite (112.5+): Score 112.5 to under 125
• Exceptional (100+): Score 100 to under 112.5
• Advanced (87.5+): Score 87.5 to under 100
• Proficient (75+): Score 75 to under 87.5
• Intermediate (60+): Score 60 to under 75
• Novice (45+): Score 45 to under 60
• Untrained (30+): Score 30 to under 45
• Subpar (<30): Score below 30

What you get

• 14-lift analysis. Score any combination of 14 supported lifts, grouped into five movement categories.
• Formula-based standards. The core Strength Score uses a fixed Wilks-based model and documented lift ratios. OpenPowerlifting results appear separately as an optional competition anchor.
• A clear classification scale. Every score maps to one of nine named bands, from Subpar to World Class.
• Progress that persists after an explicit save. Logged-in lifters can save lift history, score charts, and muscle-balance results.

Muscle balance analysis

The muscle diagram weights each included lift's contribution to different muscle groups and compares those estimates with the overall score.

Progress tracking

Analyze stays local and does not save lift data. For a logged-in lifter, Save & See Results persists lift data only after the save succeeds.

Friend comparison

Logged-in lifters can add friends by username and compare the profile statistics each friend has chosen to publish.

Quick links

Tips

• Use actual weights you can lift, not gym goals
• For best accuracy, use weights at 5 reps or less
• Enter your age for scoring adjustments if you are under 23 or over 40
• Save your lifts regularly to track progress
• Focus on improving your weakest categories for balanced development

Where the data comes from

Methodology by the Symmetric Strength Editorial Team. Last reviewed August 23, 2026.

The score

Your Symmetric Strength score uses your best valid set per lift. It converts that set to a one-rep-max estimate, applies the fixed Wilks-based bodyweight model and lift ratios, adjusts for sex and age (when under 23 or over 40), then averages the highest score in each of five movement categories. World Class begins at 125, and the browser and server engines are covered by an automated parity test.

The percentiles

"Stronger than X%" compares your score with saved lifts from members in the same sex, age, and bodyweight cohort who have not turned off community statistics. The app shows a percentile only when at least 200 eligible profiles are available; otherwise it withholds the claim instead of extrapolating from a thin sample. The displayed sample size provides the evidence context.

The verified anchor

Where a qualifying stored cohort is available, we also compare your estimated squat + bench + deadlift total with OpenPowerlifting or OpenIPF competition data for the resolved weight class. This competition anchor has its own sample floor and is separate from the formula used to calculate the core Strength Score.

Migrated history

Lifts imported from the original symmetricstrength.com retain their original dates and are marked as imported wherever they appear.

Frequently Asked Questions

What is the strength score?

First, let us compare a couple of other measures of strength.

By measuring your total weight lifted, you are measuring absolute strength. For example, if you squat 360 pounds and your friend squats 300 pounds, then you have higher absolute strength than your friend. Absolute strength favors the heavier lifter.

By measuring your total weight lifted as a percentage of your bodyweight, you are measuring relative strength. In the above example, if you weigh 200 pounds, then you have a 1.8x bodyweight squat. If your friend weighs 150 pounds, then he has a 2x bodyweight squat; therefore, he has higher relative strength than you. Relative strength favors the lighter lifter.

What does the strength score measure, then? The strength score measures how well you would fare in a strength competition against lifters at your sex and bodyweight.

Suppose you are a 250 pound male who can deadlift 500 pounds, and you have a friend who is a 115 pound woman who can deadlift 350 pounds. Suppose you both attended a national deadlifting competition, with you competing against 10 other 250 pound male deadlifters and your friend competing against 10 other 115 pound female deadlifters. While you have a very respectable deadlift, you would most likely not fare well in a national competition. However, as a 115 pound woman, your friend's deadlift is elite, and it is likely she would place highly, if not win. In this example your deadlift score was 83 and your friend's score was 119, so she is the better lifter.

The model adjusts for sex, bodyweight, and age outside the 23-to-40 range. It is a formula-based comparison, not a guarantee of competitive placing.

How is the strength score determined?

The strength score is closely related to the Wilks score, which is commonly used in powerlifting to compare totals across weight classes. While the Wilks score is designed to measure powerlifting totals, the strength score is designed to measure strength per lift.

The exact definition of the strength score for a single lift is this: if the lifter were as strong in the performed lift as in all other lifts, then the score of the lift is equal to one quarter of the lifter's hypothetical powerlifting Wilks, plus an age adjustment (see the References section below) if the lifter is younger than 23 or older than 40.

The total strength score averages the highest scores in each category: the squat, floor pull, pull-up, horizontal press, and vertical press.

The score for a single muscle group is measured by a weighted average of the lifts that involve that muscle group.

What is the symmetry score?

The symmetry score is a measure of how much the strength levels among your lifts vary. For example, a 140 pound woman with a 110 pound bench press and a 165 pound squat will have a high symmetry score, since those two lifts are close to average for her strength level. On the other hand, if she had a 130 pound bench and a 145 pound squat, she would have a lower symmetry score, since her bench is disproportionately high and her squat is disproportionately low compared to other female lifters at her level.

100 is the highest possible symmetry score and means the included lift scores have no measured variation. The current engine clamps the result from 0 to 100; a lower score means more variation. The score is not a medical assessment, and leverages or sport-specific training can create expected differences.

How are comparisons to the "average lifter" determined?

Ratios among the different compound lifts for the average lifter were gathered from powerlifting world records, published strength standards, and other sources. See the References section for more information.

Some may argue that the average lifter is not likely to train the less common lifts, or is biased toward upper-body and vanity lifts. While this may be true, the average lifter on this site is assumed to have trained each lift equally.

On my relative strengths and weaknesses chart, the percentages do not add up to 0%. Why is this?

Your relative scores compare you with other lifters who are at your same overall score, which is based on your best lift in all five categories. Therefore, if you enter multiple lifts per category, your average lift score may actually be lower than your overall score, which would cause the percentages to average to below 0%.

The reason we use the best lifts in each category rather than averaging every lift entered is muscle group overlap. For example, if somebody checked four lifts - the bench, incline bench, dip, and deadlift - and was elite in the first three and intermediate in the deadlift, then all we can conclude is that the lifter is incredibly strong at horizontal pressing and comparatively weak in the floor pull. We would not want to count the horizontal press three times.

If you only enter one lift per category (except the miscellaneous category), the percentages are guaranteed to add up to 0%, give or take 1% due to rounding.

After going to the gym for a couple of years, I am still classified as a "novice". Why are the standards set so high?

The classifications compare you to strength athletes, rather than average gymgoers. Even being one of the strongest lifters in an average commercial gym will not guarantee you an advanced or higher classification.

However, if you find yourself still in the novice category after a couple of years of lifting, consider following an established strength training routine such as Starting Strength or Wendler's 5/3/1.

Why are the lifting standards set so low?

Some might feel that the classifications are overly generous. If you are used to powerlifting classifications, note that the weight entered here is intended to be the weight at which your lifts were performed, rather than your competition weight. If you cut weight for a lifting competition and enter that weight, your score will be inflated higher than it actually is.

I can do more than 10 pull-ups or dips. Why can I not enter more than 10 reps?

We use a one rep max formula to calculate the strength of your lifts. Research shows that this formula becomes significantly less accurate after 10 reps, so the maximum number of repetitions is limited to 10.

The reason we do not allow over 10 reps is that the site measures strength, not endurance. At higher rep ranges, endurance starts to become a factor, making it more difficult to determine the strength required to perform the lift at the given weight and rep count.

If you can do more than 10 pull-ups or dips, try adding weight using either a dumbbell between your legs or a dip belt. Then, next time you enter your lift, select the weighted option. Weighted pull-ups and dips are the best way to increase pull-up and dip strength.

Some of my lifts are significantly better than others. Is this bad?

Not necessarily. Each lifter is different. If you have long arms, for example, you may find your deadlift is stronger than average while your pressing movements lag behind. Depending on your build, you might be naturally strong in some areas and weaker in others. Furthermore, if you compete in a specific sport, you will want to specialize in certain lifts. Powerlifters specialize in the bench press, squat, and deadlift, while weightlifters will have a stronger power clean and front squat.

On the other hand, asymmetric lifts could be a sign of a few different issues:

• You could be using improper form on some lifts. For instance, if you are not squatting to proper depth, your squat score will look higher than it actually is. See the Lifts and Proper Form section below for form information on each lift. Improper form can artificially lower scores (if lifts are performed inefficiently) or raise them (if lifts are not performed with a full range of motion).
• You could have a muscle imbalance. If you are still a novice, do not worry about asymmetry; instead focus on proper form and building a solid base of overall strength. If you are beyond the novice stage, you may want to focus on training the lagging lifts to bring them in line with the rest.

How is the strength of different muscle groups determined?

Each lift stresses certain muscle groups more than others. Suppose you have a strong bench press but a weak overhead press. The triceps and chest are the primary muscle groups involved in the bench press, whereas the overhead press stresses the triceps and shoulders. In this case, there is a strong chance that your chest is strong yet your shoulders are lagging.

We use the same reasoning when predicting the strength of your different muscle groups. The more lifts you record, the more accurate the figure will be. Since each lifter performs lifts differently, the figure will not be a perfect representation of your strengths and weaknesses, but it provides a generally accurate overview.

If there is not enough data to determine the strength of a muscle group, that muscle group will remain grey.

Why does my friend have a higher strength score than me, despite all my lifts being better?

You weigh more than your friend. Since the strength score adjusts by weight, your friend may have a higher strength score despite lower lifts. See "What is the strength score?" for further explanation.

Additionally, the strength score adjusts by age and sex. For example, a woman at the same weight as a man with the same lift numbers will have a higher strength score.

Why does my friend have a higher strength score than me, even though I am pound-for-pound stronger?

Though the strength score adjusts by weight, it does not do so linearly. For example, it is much easier for a light lifter to hit a double-bodyweight front squat than it is for a heavy lifter. See "What is the strength score?" for further explanation.

What is a good long-term strength score goal?

Use the next named score band as a practical target instead of treating any score or timeline as guaranteed. Strength Score is a comparison model, not a forecast of genetic potential or performance-enhancing-drug status.

Progress rates vary with training history, technique, programming, recovery, injuries, and other individual factors. Track your own trend and choose the next score threshold that fits your training context.

Since the strength score is adjusted for bodyweight, what is a good target weight to get my score as high as possible? Should I cut or bulk?

There is no single target bodyweight that the score can determine for you. The Ideal Bodyweight calculator provides formula-based reference estimates by height and sex, not a prediction of the bodyweight that will maximize your strength score. Use it as context and track how your own strength changes at your actual bodyweight.

How were the lifts chosen? Will other lifts be added?

The lifts meet the following criteria:

1. They each have a clearly defined form and range of motion.
2. They do not require specialized equipment (e.g. machines) that may vary from gym to gym.
3. They are relatively simple to perform.
4. They are good benchmark lifts; that is, the lifter's proficiency in the lift serves as a good indication of strength in certain areas.
5. They are suitable for 1RM attempts.
6. They can be progressed in small weight increments indefinitely.

For these reasons, the following commonly requested lifts are not added:

• Upright rows and shrugs, as they violate criteria 1, 4, and 5.
• Calf raises and similar movements, as they violate criteria 1, 2, and 5.
• Very technical lifts such as the clean and jerk, as they violate criteria 3 and, for all but advanced lifters, 4.
• Dumbbell lifts, as they violate criterion 6, and to a lesser extent 5.

Lifts under research and consideration include the power snatch, Zercher squat, decline bench press, and snatch-grip deadlift.

I want to improve the score of one of my muscle groups. Which lifts correspond with certain muscle groups?

Here is a list of muscle groups and the most relevant lifts for each:

• Upper traps: deadlift, sumo deadlift, power clean, snatch press
• Middle traps: deadlift, sumo deadlift, power clean, snatch press, pull-up, Pendlay row
• Lower traps: dip, snatch press, pull-up, Pendlay row
• Anterior delts: overhead press, push press, snatch press, incline bench press, bench press, dips
• Lateral delts: snatch press, overhead press, push press
• Posterior delts: Pendlay row, pull-up, chin-up
• Pecs (clavicular head): incline bench press, bench press, dip
• Pecs (sternal head): bench press, dip, incline bench press
• Biceps: chin-up, pull-up, Pendlay row
• Triceps: bench press, incline bench press, dip, overhead press, push press, snatch press
• Forearms: pull-up, deadlift, sumo deadlift, power clean
• Obliques and serratus: deadlift, sumo deadlift, power clean, pull-up, chin-up, Pendlay row
• Abdominals: front squat, chin-up, back squat, deadlift, sumo deadlift, power clean, pull-up
• Lats: pull-up, chin-up, Pendlay row
• Spinal erectors: deadlift, power clean, back squat, sumo deadlift
• Glutes: back squat, sumo deadlift, front squat, deadlift, power clean
• Hamstrings: sumo deadlift, deadlift, back squat, power clean
• Quads: front squat, back squat, sumo deadlift, power clean, deadlift
• Hip flexors: back squat, front squat, sumo deadlift
• Hip adductors: back squat, front squat, sumo deadlift, push press
• Calves: power clean, push press (minor role; train calves in isolation)

Note that these are not the only lifts affecting the above muscle groups, but they are the most important ones per muscle group.

What does the "age" field do? I changed my age but it did not affect my results.

The age field only adjusts strength scores for lifters younger than 23 or older than 40. See the References section for more information.

Will height be factored into calculations in the future?

Currently there is no plan to add a height option, for two reasons.

The first is that there is not enough height data available for high-level lifters to make a reliable formula. We will always favor accuracy over added features.

The second is that in most strength sports, at very high levels, weight classes essentially become height classes. If you look at elite Olympic lifters or powerlifters, competitors tend to be around the same height as others in their weight class, because there tends to be a weight that maximizes a lifter's strength for their height. See the Ideal Bodyweight calculator for information on these weights.

Some of my stats changed slightly even though my lifts did not. Why is this?

The analysis calculations are periodically refined to be consistent with new data and research, which may cause your stats to change slightly from time to time.

How can I share my strength stats?

Signing in creates a private account. To share a profile, explicitly publish it in Privacy settings; you can switch it back to private later. When it is published, share the profile URL or a scorecard image.

I would like to share my strength profile but keep my age and bodyweight private. Is this possible?

Yes. There is an option to hide your age and bodyweight in your privacy settings. Doing this hides the following from your public profile:

• The age and weight display next to your username.
• Your lifts vs average chart, since otherwise users could infer your bodyweight from your total (bodyweight plus added weight) dip, pull-up, or chin-up max.
• Your lift 1RM progress chart, for the same reason.
• Your strength standards table, since the standards are based on age and bodyweight.

However, even though your age and bodyweight are not shown, nearly every statistic on your page is calculated using them, so it is theoretically possible to deduce this information. If you are very concerned about age and bodyweight privacy, set your profile to private.

I accidentally logged incorrect lift information and now my progress charts are off. Can I delete old lifting logs?

Yes. On your strength progress chart, click one of the incorrect data points. A prompt will appear asking whether you would like to delete the corresponding lifting log.

Lifts & Proper Form

Back Squat

With the barbell on your back, descend until the top surface of your thighs is lower than the top of your knees (below parallel), then stand back into an upright position where the knees are locked. For measuring here, the squat is not complete unless your legs move below parallel with the ground, and knee wraps should not be used.

• Jonnie Candito teaches the squat [2:34]
• Alan Thrall teaches the squat [26:06]
• Chris Duffin teaches the squat [34:51]

Front Squat

With the barbell resting on your shoulders (using either an olympic-style clean grip or a bodybuilding-style cross grip), descend until the top of your thighs is lower than the top of your knees, then stand back into an upright position where the knees are locked. The front squat is not complete unless your legs move below parallel with the ground, and knee wraps should not be used.

• Jonnie Candito teaches the front squat [2:25]
• Alan Thrall: front squat with poor mobility [6:10]

Deadlift

With the barbell on the floor, grab the bar such that your grip is outside your legs (conventional stance), then lift the barbell until your knees and hips are locked and your shoulders are back. Lifting straps should not be used.

• Jonnie Candito teaches the deadlift [2:34]
• Alan Thrall teaches the deadlift [9:41]

Sumo Deadlift

With the barbell on the floor, grab the bar such that your grip is between your legs (sumo stance), then lift the barbell until your knees and hips are locked and your shoulders are back. Lifting straps should not be used.

• JL Holdsworth teaches the sumo deadlift [6:59]
• Ed Coan teaches the sumo deadlift [18:16]
• Juggernaut Training Systems: five common sumo mistakes [4:51]

Power Clean

With the barbell on the floor, grab the bar such that your grip is outside your legs, then lift the barbell. Once the barbell is above your knees, raise the bar explosively and rack it onto your shoulders, then stand upright.

• Alan Thrall teaches the power clean [12:28]

Bench Press

While lying on a flat bench, unrack the barbell and move it above your chest with locked elbows. Lower the barbell until it touches the chest, pause for one second, then raise it until your elbows are locked. Your head, upper back, and glutes should stay in contact with the bench, and your feet should remain on the ground. The bench press is not complete unless there is a pause at the bottom of the rep.

• Alan Thrall teaches the bench press [10:59]
• Chris Duffin: involving the lats [13:56]
• Jonnie Candito: how to fail safely [5:42]

Warning: Study the form videos above to protect the shoulders while performing this lift.

Incline Bench Press

While lying on an incline bench (30 to 45 degrees), unrack the barbell and move it above your chest with locked elbows. Lower the barbell until it touches the chest, pause for one second, then raise it until your elbows are locked. The incline bench press is not complete unless there is a pause at the bottom of the rep.

• Scott Herman teaches the incline bench press [3:54]

Warning: Study both the bench and incline bench form videos to protect the shoulders. If you experience shoulder pain, adjust your form or replace the lift with the standard bench press.

Dip

At a dip station (assisted, unassisted, or with weight hanging from you), grab the bars and support yourself with locked elbows. Lower yourself until the top of your elbows are above the top of your shoulders (below parallel), then press back up until your elbows are locked. The dip is not complete unless your upper arms move below parallel with the ground.

• Scott Herman teaches the weighted dip [2:04]

Warning: If you experience any shoulder or clavicle pain, adjust your form or replace the lift with the bench press.

Overhead Press

Stand and hold the barbell directly in front of you under your chin, then press it above your head until your elbows are locked while maintaining an upright stance. This lift should be done standing, not sitting.

• Alan Thrall teaches the overhead press [9:47]
• Mark Rippetoe teaches the overhead press [11:43]

Push Press

Stand and hold the barbell directly in front of you under your chin. Slightly bend the knees and hips, then explosively drive upward and press the bar overhead until your elbows are locked.

• Scott Herman teaches the push press [4:55]

Snatch Press

Stand with the barbell resting on your back with a snatch grip (a very wide grip), then press it above your head until your elbows are locked.

• Kevin Cornell teaches the snatch press [2:12]
• Dmitry Klokov performs the Klokov press [3:19]

Warning: If you experience any shoulder pain, adjust your form, work on shoulder mobility, or replace the lift with the overhead press.

Chin-up

Grab a horizontal bar above you (assisted, unassisted, or weighted) using a supinated grip (palms facing you) and begin with locked elbows and packed shoulders in a dead hang. Lift yourself upward until your chin is above the bar, without using momentum or kipping. The chin-up is not complete if you kip yourself to the top.

• Scott Herman teaches the weighted chin-up [2:23]
• How to pack your shoulders [7:09]

Pull-up

Grab a horizontal bar above you (assisted, unassisted, or weighted) using a pronated grip (palms facing away) and begin with locked elbows and packed shoulders in a dead hang. Lift yourself upward until your chin is above the bar, without using momentum or kipping. The pull-up is not complete if you kip yourself to the top.

• Scott Herman teaches the weighted pull-up [1:52]
• How to pack your shoulders [7:09]

Pendlay Row

With the barbell in front of you, bend your knees slightly and grab it with an overhand grip such that your back is parallel to the ground. Explosively pull the weight up to touch your lower chest or upper abdominal area, then bring it back to the ground. You may use some hip extension to initiate the lift as long as the hip angle never surpasses 30 degrees from the starting point, and lifting straps may be used.

• Glenn Pendlay teaches the Pendlay row
• Heavy Pendlay row with borderline form

Note: Row guidelines vary greatly among coaches. Follow the guidelines above for the most accurate results.

References

Rep max calculator formula

• Lesuer, DA, Mccormick, JH, Mayhew, JL et al. (1997). "The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift". J Strength Cond Res 11: 211-213.

This study compared the accuracy of seven 1-rep max prediction equations and found Wathan's formula to be most accurate, which is what we use for all rep max calculations.

Proportions among compound lifts for average strength athletes

• Powerlifting world records for men and women (squat, bench press, deadlift): powerliftingwatch.com/records
• Weightlifting performance standards (power clean, overhead press): exrx.net

To determine strengths and weaknesses compared to the average lifter on a per-lift basis, we determined the expected ratios among the major compound movements. For men, the median squat/deadlift and bench/deadlift ratios were 87% and 65%; for women, 84% and 57% (raw, no-wrap lifts). Ratios for the power clean and overhead press came from weightlifting performance standards; all other ratios from world-record lifts, general consensus, and user feedback.

Lifter classifications

• Weightlifting performance standards: exrx.net
• USPA raw powerlifting standards: uspa.net

Lifter classifications (novice, intermediate, advanced, and so on) are based on a combination of the above standards.

BMR formulas

• Mifflin, MD; St Jeor, ST; Hill, LA; Scott, BJ; Daugherty, SA; Koh, YO (1990). "A new predictive equation for resting energy expenditure in healthy individuals". Am J Clin Nutr 51 (2): 241-7.
• McArdle, Katch & Katch (1986). Exercise Physiology: Energy, Nutrition, and Human Performance. Lea & Febiger.

These two formulas are used to estimate basal metabolic rate, the number of calories expended per day at rest.

TDEE multipliers

• Activity levels based on lifestyle for TDEE calculation: FAO.

We use activity multipliers based on the source above to calculate total daily energy expenditure.

Ideal weight calculations

• IFBB classic and fitness (male) division rules; Olympic weightlifter height and weight data (male and female); UFC fighter data; Martin Berkhan's maximum muscular potential formula; FFMI percentiles in Caucasians aged 18-98; Sheiko weight-class suggestions; NPC and IFBB pro data; Olympic athlete data (IAAF).

We use a variety of sources to calculate ideal weight based on sex and height. Where possible, ideal height is deduced from a sport's rulebook; otherwise data was compiled from high-level competitions and modeled with linear regression. The maximum muscular potential formula for men is based on Berkhan's formula; the women's estimate assumes a maximum natural FFMI of 19.2.

Age adjustments to the strength score

• Foster age coefficients (USAPL SD); McCulloch revised master's coefficients (Global Powerlifting Alliance).

The age adjustment formulas are quadratic fits to the revised McCulloch coefficients (for lifters over 40) and the Foster coefficients (for lifters under 23). These coefficients are used in some powerlifting competitions to rank lifters across ages.