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Latest saved lifts
Logged on 12/22/2023:
- Bodyweight: 62 kg
- Age: 34
- Back Squat: 95 kg x 2
- Deadlift: 125 kg x 1
- Sumo Deadlift: 130 kg x 1
- Bench Press: 65 kg x 2
- Dip: +10 kg x 4
- Overhead Press: 43 kg x 1
- Chin-up: +15 kg x 4
- Pull-up: +15 kg x 3
Score: 83.5
Proficient
Squat: 78 [Proficient]
Floor Pull: 85.1 [Proficient]
Horizontal Press: 79.5 [Proficient]
Vertical Press: 76 [Proficient]
Pull-up / Row: 98.9 [Advanced]
Estimated one rep maxes
Back Squat: 100 kg[Proficient]
Deadlift: 125 kg[Proficient]
Sumo Deadlift: 130 kg[Proficient]
Bench Press: 68 kg[Proficient]
Dip: 19 kg added[Proficient]
Overhead Press: 43 kg[Proficient]
Chin-up: 25 kg added[Advanced]
Pull-up: 22 kg added[Advanced]
Estimated strength by muscle group
Legend
- Subpar
- Untrained
- Novice
- Intermediate
- Proficient
- Advanced
- Exceptional
- Elite
- World Class
More stats
Symmetry Score
26
Estimated PL Total
298
kg
Estimated PL Wilks
324
Strongest Lift
Chin-up
Weakest Lift
Overhead Press
Strongest Muscle Groups: Posterior Delts, Biceps, Rotator Cuff, Lats, Forearms, Obliques & Serratus, Abdominals, Lower Traps
Weakest Muscle Groups: Lateral Delts, Anterior Delts, Triceps, Pecs (Clavicular Head), Pecs (Sternal Head)
Strength standards for a 34 year old 62 kg female
| Lift | Untrained | Novice | Intermediate | Proficient | Advanced | Exceptional | Elite | World class |
|---|---|---|---|---|---|---|---|---|
| Back Squat | 38 kg | 58 kg | 77 kg | 96 kg | 112 kg | 128 kg | 144 kg | 160 kg |
| Front Squat | 31 kg | 46 kg | 62 kg | 77 kg | 90 kg | 103 kg | 115 kg | 128 kg |
| Deadlift | 46 kg | 69 kg | 92 kg | 115 kg | 134 kg | 153 kg | 172 kg | 191 kg |
| Sumo Deadlift | 46 kg | 69 kg | 92 kg | 115 kg | 134 kg | 153 kg | 172 kg | 191 kg |
| Power Clean | 26 kg | 38 kg | 51 kg | 64 kg | 75 kg | 85 kg | 96 kg | 107 kg |
| Bench Press | 26 kg | 39 kg | 52 kg | 65 kg | 76 kg | 87 kg | 98 kg | 109 kg |
| Incline Bench Press | 21 kg | 32 kg | 43 kg | 54 kg | 62 kg | 71 kg | 80 kg | 89 kg |
| Dip | -8 kg | +0 kg | +8 kg | +17 kg | +25 kg | +34 kg | +42 kg | +49 kg |
| Overhead Press | 17 kg | 25 kg | 34 kg | 42 kg | 49 kg | 57 kg | 64 kg | 71 kg |
| Push Press | 23 kg | 34 kg | 45 kg | 56 kg | 66 kg | 75 kg | 85 kg | 94 kg |
| Snatch Press | 14 kg | 20 kg | 27 kg | 34 kg | 40 kg | 45 kg | 51 kg | 57 kg |
| Chin-up | -13 kg | -5 kg | +2 kg | +10 kg | +18 kg | +26 kg | +34 kg | +40 kg |
| Pull-up | -6 kg | +1 kg | +8 kg | +15 kg | +23 kg | +31 kg | +37 kg | |
| Pendlay Row | 24 kg | 36 kg | 49 kg | 61 kg | 71 kg | 81 kg | 91 kg | 101 kg |
Note: To view strength standards for any sex and bodyweight, visit the strength standards page.
Strength classifications
Subpar:
The lifter is weaker than the average untrained individual of the same sex and weight. Strength score <30.
Untrained:
The lifter has not trained for strength before. The majority of the population. Strength score 30.
Novice:
The lifter is stronger than the average untrained lifter of the same sex and weight. Lifters in this category have typically been training for a few months or more. Strength score 45.
Intermediate:
The lifter has been consistently training, likely for at least a year. The majority of those who go to the gym regularly fall into this category. Strength score 60.
Proficient:
The lifter has been consistently training with a focus on strength, likely for 2+ years. Lifters in this category are stronger than most gym regulars. Strength score 75.
Advanced:
The lifter has taken a consistent and structured approach to strength training and dieting for multiple years. At this level, the individual is among the strongest in an average commercial gym. Many in this category compete in strength sports. Strength score 87.5.
Exceptional:
Lifters in this category have typically taken a consistent, structured approach to diet and strength training for the majority of their adult life and are competitive at the regional level. For many lifters, this level is near the maximum genetic potential without the use of performance-enhancing drugs. Strength score 100.
Elite:
Lifters in this category are competitive at the national level. Those at this level have typically spent a lifetime of rigorous and structured training and dieting. Strength score 112.5.
World class:
Lifters in this category are among the best in the world and compete at the international level. Those at this level are often gifted individuals who have spent a lifetime of rigorous and structured training and dieting. Strength score 125.
