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Independent strength reference

Strength Standards by Lift

Compare bodyweight-adjusted standards across all 14 Symmetric Strength lifts. Choose sex, bodyweight, age, repetitions, units, and rounding to see all eight benchmark levels of the Strength Score ladder.

  • Shows eight benchmark levels from Untrained to World class; scores under 30 show as Subpar
  • Covers squat, deadlift, presses, rows, pullups, dips, and Olympic-style movements
  • Public reference table requires no account and shows no saved-lift markers

Example: strength standards for a 180 lb man (one-rep max)

LiftUntrainedNoviceIntermediateProficientAdvancedExceptionalEliteWorld class
Back Squat135 lbs205 lbs270 lbs340 lbs395 lbs450 lbs510 lbs565 lbs
Front Squat110 lbs165 lbs215 lbs270 lbs315 lbs360 lbs405 lbs450 lbs
Deadlift155 lbs235 lbs310 lbs390 lbs455 lbs520 lbs585 lbs650 lbs
Sumo Deadlift155 lbs235 lbs310 lbs390 lbs455 lbs520 lbs585 lbs650 lbs
Power Clean85 lbs130 lbs175 lbs220 lbs255 lbs290 lbs325 lbs365 lbs
Bench Press100 lbs150 lbs200 lbs255 lbs295 lbs335 lbs380 lbs420 lbs
Incline Bench Press85 lbs125 lbs165 lbs210 lbs240 lbs275 lbs310 lbs345 lbs
Weighted Dip+15 lbs+50 lbs+85 lbs+125 lbs+165 lbs+200 lbs+235 lbs+270 lbs
Overhead Press65 lbs100 lbs130 lbs165 lbs190 lbs220 lbs245 lbs275 lbs
Push Press90 lbs130 lbs175 lbs220 lbs255 lbs290 lbs330 lbs365 lbs
Snatch Grip Press55 lbs80 lbs105 lbs130 lbs155 lbs175 lbs195 lbs220 lbs
Weighted Chin-upBodyweight+25 lbs+55 lbs+85 lbs+115 lbs+145 lbs+175 lbs+200 lbs
Weighted Pull-up-5 lbs+25 lbs+50 lbs+75 lbs+105 lbs+135 lbs+160 lbs+185 lbs
Pendlay Row85 lbs125 lbs165 lbs205 lbs240 lbs275 lbs310 lbs345 lbs

Example values for a 180 lb man, one-rep max, rounded to 5 lb, with no age adjustment. For dips, chin-ups and pull-ups, +25 lbs means 25 lb added, -40 lbs means 40 lb of assistance, and Bodyweight means no added load. Enter your own bodyweight, sex, age and rep range in the interactive table.

Example: strength standards for a 140 lb woman (one-rep max)

LiftUntrainedNoviceIntermediateProficientAdvancedExceptionalEliteWorld class
Back Squat85 lbs130 lbs175 lbs215 lbs250 lbs290 lbs325 lbs360 lbs
Front Squat70 lbs105 lbs140 lbs175 lbs200 lbs230 lbs260 lbs290 lbs
Deadlift105 lbs155 lbs205 lbs255 lbs300 lbs345 lbs385 lbs430 lbs
Sumo Deadlift105 lbs155 lbs205 lbs255 lbs300 lbs345 lbs385 lbs430 lbs
Power Clean60 lbs85 lbs115 lbs145 lbs170 lbs190 lbs215 lbs240 lbs
Bench Press60 lbs90 lbs115 lbs145 lbs170 lbs195 lbs220 lbs245 lbs
Incline Bench Press50 lbs70 lbs95 lbs120 lbs140 lbs160 lbs180 lbs200 lbs
Weighted Dip-20 lbsBodyweight+15 lbs+35 lbs+55 lbs+75 lbs+95 lbs+110 lbs
Overhead Press40 lbs55 lbs75 lbs95 lbs110 lbs125 lbs145 lbs160 lbs
Push Press50 lbs75 lbs100 lbs125 lbs150 lbs170 lbs190 lbs210 lbs
Snatch Grip Press30 lbs45 lbs60 lbs75 lbs90 lbs100 lbs115 lbs125 lbs
Weighted Chin-up-30 lbs-10 lbs+5 lbs+25 lbs+40 lbs+60 lbs+75 lbs+90 lbs
Weighted Pull-up---15 lbsBodyweight+20 lbs+35 lbs+50 lbs+70 lbs+80 lbs
Pendlay Row55 lbs80 lbs110 lbs135 lbs160 lbs180 lbs205 lbs225 lbs

Example values for a 140 lb woman, one-rep max, rounded to 5 lb, with no age adjustment. For dips, chin-ups and pull-ups, +25 lbs means 25 lb added, -40 lbs means 40 lb of assistance, and Bodyweight means no added load. Enter your own bodyweight, sex, age and rep range in the interactive table.

Example: strength standards for an 80 kg man (one-rep max)

LiftUntrainedNoviceIntermediateProficientAdvancedExceptionalEliteWorld class
Back Squat61 kg91 kg121 kg152 kg177 kg202 kg228 kg253 kg
Front Squat49 kg73 kg97 kg121 kg142 kg162 kg182 kg202 kg
Deadlift70 kg105 kg140 kg174 kg203 kg233 kg262 kg291 kg
Sumo Deadlift70 kg105 kg140 kg174 kg203 kg233 kg262 kg291 kg
Power Clean39 kg59 kg78 kg98 kg114 kg130 kg146 kg163 kg
Bench Press45 kg68 kg91 kg113 kg132 kg151 kg170 kg189 kg
Incline Bench Press37 kg56 kg74 kg93 kg108 kg124 kg139 kg155 kg
Weighted Dip+8 kg+23 kg+40 kg+57 kg+74 kg+90 kg+105 kg+122 kg
Overhead Press29 kg44 kg59 kg74 kg86 kg98 kg111 kg123 kg
Push Press39 kg59 kg78 kg98 kg114 kg131 kg147 kg163 kg
Snatch Grip Press24 kg35 kg47 kg59 kg69 kg79 kg88 kg98 kg
Weighted Chin-up+1 kg+12 kg+25 kg+40 kg+53 kg+66 kg+78 kg+90 kg
Weighted Pull-up-2 kg+11 kg+22 kg+35 kg+48 kg+61 kg+73 kg+84 kg
Pendlay Row37 kg55 kg74 kg92 kg108 kg123 kg139 kg154 kg

Example values for an 80 kg man, one-rep max, rounded to 1 kg, with no age adjustment. For dips, chin-ups and pull-ups, +25 kg means 25 kg added, -40 kg means 40 kg of assistance, and Bodyweight means no added load. Enter your own bodyweight, sex, age and rep range in the interactive table.

Example: strength standards for a 63 kg woman (one-rep max)

LiftUntrainedNoviceIntermediateProficientAdvancedExceptionalEliteWorld class
Back Squat39 kg58 kg78 kg97 kg114 kg130 kg146 kg162 kg
Front Squat31 kg47 kg62 kg78 kg91 kg104 kg117 kg130 kg
Deadlift46 kg70 kg93 kg116 kg135 kg155 kg174 kg193 kg
Sumo Deadlift46 kg70 kg93 kg116 kg135 kg155 kg174 kg193 kg
Power Clean26 kg39 kg52 kg65 kg76 kg87 kg97 kg108 kg
Bench Press26 kg40 kg53 kg66 kg77 kg88 kg99 kg110 kg
Incline Bench Press22 kg33 kg43 kg54 kg63 kg72 kg81 kg90 kg
Weighted Dip-9 kgBodyweight+8 kg+17 kg+25 kg+34 kg+42 kg+50 kg
Overhead Press17 kg26 kg34 kg43 kg50 kg57 kg64 kg72 kg
Push Press23 kg34 kg46 kg57 kg67 kg76 kg86 kg95 kg
Snatch Grip Press14 kg21 kg27 kg34 kg40 kg46 kg52 kg57 kg
Weighted Chin-up-13 kg-5 kg+2 kg+10 kg+18 kg+26 kg+34 kg+40 kg
Weighted Pull-up---7 kg+1 kg+8 kg+15 kg+23 kg+31 kg+37 kg
Pendlay Row25 kg37 kg49 kg61 kg72 kg82 kg92 kg102 kg

Example values for a 63 kg woman, one-rep max, rounded to 1 kg, with no age adjustment. For dips, chin-ups and pull-ups, +25 kg means 25 kg added, -40 kg means 40 kg of assistance, and Bodyweight means no added load. Enter your own bodyweight, sex, age and rep range in the interactive table.

What our members lift

Median estimated one-rep max for each lift, from members' latest logged sets, as of October 18, 2026. These are real lifts; the table above shows the model's level thresholds.

Median one-rep max by lift

LiftMen: medianWomen: median
Back Squat271 lb (123 kg), 28,410 lifters167 lb (76 kg), 2,996 lifters
Front Squat215 lb (98 kg), 8,369 lifters134 lb (61 kg), 1,052 lifters
Deadlift325 lb (147 kg), 27,449 lifters200 lb (91 kg), 2,815 lifters
Sumo Deadlift350 lb (159 kg), 5,284 lifters218 lb (99 kg), 772 lifters
Power Clean180 lb (82 kg), 3,866 lifters115 lb (52 kg), 490 lifters
Bench Press207 lb (94 kg), 29,107 lifters103 lb (47 kg), 2,929 lifters
Incline Bench Press176 lb (80 kg), 9,453 lifters84 lb (38 kg), 590 lifters
Overhead Press131 lb (60 kg), 27,247 lifters70 lb (32 kg), 2,551 lifters
Push Press168 lb (76 kg), 3,401 lifters99 lb (45 kg), 558 lifters
Weighted Dip264 lb (120 kg), 10,438 lifters158 lb (72 kg), 615 lifters
Snatch Grip Press120 lb (54 kg), 1,012 liftersNot enough data yet (153 lifters)
Weighted Chin-up236 lb (107 kg), 15,311 lifters148 lb (67 kg), 1,206 lifters
Weighted Pull-up234 lb (106 kg), 16,143 lifters146 lb (66 kg), 1,322 lifters
Pendlay Row182 lb (83 kg), 13,558 lifters99 lb (45 kg), 1,070 lifters

These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters. For weighted dips, chin-ups and pull-ups the figures are total weight moved: bodyweight plus added load.

How the levels work

Each level comes from the overall Strength Score model, converted into a target weight for the bodyweight, sex, age and rep range you choose. The levels are model bands, not population percentiles or competition qualifications.

How a strength level becomes a target weight A level's Strength Score becomes Wilks points, then a powerlifting total for your sex and bodyweight, then the lift's share of that total, then a target for your reps; a 180 lb man's Intermediate deadlift works out to 310 lb. Level a Strength Score threshold Intermediate: 60 Wilks points age-adjusted under 23 or over 40 60 × 4 = 240 Powerlifting total for your sex and bodyweight 240 points = 785 lb One-rep max the lift's share of the total Deadlift: 39.7% = 311 lb Target weight for your reps, rounded 310 lb for 1 rep, 265 lb for 5
We work out each cell in the table in these five steps. The example is a 180 lb man's Intermediate deadlift, with no age entered and weights rounded to 5 lb.

Why detail pages use a different ladder

Each single-lift page uses a simpler six-level bodyweight-ratio table, from Beginner to Elite. Use this hub for the Strength Score ladder that the full assessment and public profiles use. Methodology by the Symmetric Strength Editorial Team. Last reviewed .