Strength Standards Checker

Summary

Enter your body weight, sex, and 1-rep maxes for squat, bench press, and deadlift to see your strength level — beginner through elite — for each lift.

How it works

1. Select your sex — male and female lifters use separate strength ratio tables.
2. Enter your body weight in either kilograms or pounds using the unit toggle.
3. Enter your current 1-rep max for the squat, bench press, and deadlift (leave a lift blank to skip it).
4. The checker interpolates your bodyweight against the standards table to find the threshold for each level.
5. Results display your level for each lift with a progress bar showing how close you are to the next tier.

Use cases

• Benchmark your current lifts and set realistic short-term strength goals.
• Identify which lift is lagging behind and needs priority training focus.
• Track progress over time by re-checking standards after each training block.
• Compare your relative strength across the big three lifts in a single view.
• Coaches assessing a new client's starting point before writing a program.
• Beginners learning what realistic milestones look like at each body weight.
• Intermediate lifters deciding whether to pursue a strength or hypertrophy phase.
• Anyone curious whether their numbers are considered strong for their body weight.

Frequently Asked Questions