Weightlifting
Strength Performance Standards
If you have ever wondered how you 'measure up' against
others, and where your lifts rank then the following charts
will give you some insight. Developed by, and presented
in "Practical Programming" by Kilgore, Rippetoe,
and Pendlay, the following charts will help you gauge where
your strength levels rank. The chart standards are based
on full range of motion movements without any supportive
wraps, shirts, or suits worn.
Classify your experience level:
Untrained
Expected level of strength in a healthy individual
who has not trained on the exercise before
but can perform it correctly. This represents the
minimum level of strength required to maintain
a reasonable quality of life in a sedentary individual.
Novice
A person training regularly for a period of 3-9
months. This strength level supports the demands
of vigorous recreational activities.
Intermediate
A person who has engaged in regular training for up
to two years. The intermediate level indicates
some degree of specialization in the exercises and
a high level of performance at the recreational level.
Advanced
An individual with multi-year training experience with
definite goals in the higher levels of competitive
athletics.
Elite
Refers specifically to athletes competing in strength
sports. Less than 1% of the weight training population
will attain this level.
View the Charts and Compare:
Squat | Deadlift | Bench
Press | Overhead Press | Power
Clean
Squat
- Adult Men
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
114 |
78 |
144 |
174 |
240 |
320 |
123 |
84 |
155 |
190 |
259 |
346 |
132 |
91 |
168 |
205 |
278 |
369 |
148 |
101 |
188 |
230 |
313 |
410 |
165 |
110 |
204 |
250 |
342 |
445 |
181 |
119 |
220 |
269 |
367 |
479 |
198 |
125 |
232 |
285 |
387 |
504 |
220 |
132 |
244 |
301 |
409 |
532 |
242 |
137 |
255 |
311 |
423 |
551 |
275 |
141 |
261 |
319 |
435 |
567 |
319 |
144 |
267 |
326 |
445 |
580 |
320+ |
147 |
272 |
332 |
454 |
593 |
Squat - Adult Women
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
97 |
46 |
84 |
98 |
129 |
163 |
105 |
49 |
91 |
106 |
140 |
174 |
114 |
53 |
98 |
114 |
150 |
187 |
123 |
56 |
103 |
121 |
160 |
199 |
132 |
59 |
110 |
127 |
168 |
211 |
148 |
65 |
121 |
141 |
185 |
232 |
165 |
70 |
130 |
151 |
200 |
256 |
181 |
75 |
139 |
164 |
215 |
268 |
198 |
81 |
150 |
174 |
229 |
288 |
199+ |
85 |
158 |
184 |
242 |
303 |
Deadlift
- Adult Men
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
114 |
97 |
179 |
204 |
299 |
387 |
123 |
105 |
194 |
222 |
320 |
414 |
132 |
113 |
209 |
239 |
342 |
438 |
148 |
126 |
234 |
269 |
380 |
482 |
165 |
137 |
254 |
293 |
411 |
518 |
181 |
148 |
274 |
315 |
438 |
548 |
198 |
156 |
289 |
333 |
457 |
567 |
220 |
164 |
305 |
351 |
479 |
586 |
242 |
172 |
318 |
363 |
490 |
596 |
275 |
176 |
326 |
373 |
499 |
602 |
319 |
180 |
333 |
381 |
506 |
608 |
320+ |
183 |
340 |
388 |
512 |
617 |
Deadlift - Adult Women
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
97 |
57 |
105 |
122 |
175 |
232 |
105 |
61 |
114 |
132 |
189 |
242 |
114 |
66 |
122 |
142 |
200 |
253 |
123 |
70 |
129 |
151 |
211 |
263 |
132 |
74 |
137 |
159 |
220 |
273 |
148 |
81 |
151 |
176 |
241 |
295 |
165 |
88 |
162 |
189 |
258 |
319 |
181 |
94 |
174 |
204 |
273 |
329 |
198 |
101 |
187 |
217 |
284 |
349 |
199+ |
107 |
197 |
229 |
297 |
364 |
[BACK TO TOP]
Bench
Press - Adult Men
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
114 |
84 |
107 |
130 |
179 |
222 |
123 |
91 |
116 |
142 |
194 |
242 |
132 |
98 |
125 |
153 |
208 |
260 |
148 |
109 |
140 |
172 |
234 |
291 |
165 |
119 |
152 |
187 |
255 |
319 |
181 |
128 |
164 |
201 |
275 |
343 |
198 |
135 |
173 |
213 |
289 |
362 |
220 |
142 |
183 |
225 |
306 |
381 |
242 |
149 |
190 |
232 |
316 |
395 |
275 |
153 |
196 |
239 |
325 |
407 |
319 |
156 |
199 |
244 |
333 |
416 |
320+ |
159 |
204 |
248 |
340 |
425 |
Bench Press - Adult
Women
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
97 |
49 |
63 |
73 |
94 |
116 |
105 |
53 |
68 |
79 |
102 |
124 |
114 |
57 |
73 |
85 |
109 |
133 |
123 |
60 |
77 |
90 |
116 |
142 |
132 |
64 |
82 |
95 |
122 |
150 |
148 |
70 |
90 |
105 |
135 |
165 |
165 |
76 |
97 |
113 |
146 |
183 |
181 |
81 |
104 |
122 |
158 |
192 |
198 |
88 |
112 |
130 |
167 |
205 |
199+ |
92 |
118 |
137 |
177 |
217 |
[BACK TO TOP]
Standing
Overhead Press - Adult Men
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
114 |
53 |
72 |
90 |
107 |
129 |
123 |
57 |
78 |
98 |
116 |
141 |
132 |
61 |
84 |
105 |
125 |
151 |
148 |
69 |
94 |
119 |
140 |
169 |
165 |
75 |
102 |
129 |
153 |
186 |
181 |
81 |
110 |
138 |
164 |
218 |
198 |
85 |
116 |
146 |
173 |
234 |
220 |
89 |
122 |
155 |
183 |
255 |
242 |
93 |
127 |
159 |
189 |
264 |
275 |
96 |
131 |
164 |
194 |
272 |
319 |
98 |
133 |
167 |
199 |
278 |
320+ |
100 |
136 |
171 |
203 |
284 |
Standing Overhead
Press - Adult Women
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
97 |
31 |
42 |
50 |
66 |
85 |
105 |
33 |
46 |
53 |
71 |
91 |
114 |
36 |
49 |
58 |
76 |
97 |
123 |
38 |
52 |
61 |
81 |
104 |
132 |
40 |
55 |
65 |
85 |
110 |
148 |
44 |
60 |
72 |
94 |
121 |
165 |
48 |
65 |
77 |
102 |
134 |
181 |
51 |
70 |
83 |
110 |
140 |
198 |
55 |
75 |
83 |
117 |
151 |
199+ |
58 |
79 |
93 |
123 |
159 |
[BACK TO TOP]
Power
Clean - Adult Men
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
114 |
56 |
103 |
125 |
173 |
207 |
123 |
60 |
112 |
137 |
186 |
224 |
132 |
65 |
121 |
148 |
200 |
239 |
148 |
73 |
135 |
166 |
225 |
266 |
165 |
79 |
147 |
180 |
246 |
288 |
181 |
85 |
158 |
194 |
264 |
310 |
198 |
90 |
167 |
205 |
279 |
327 |
220 |
95 |
176 |
217 |
294 |
345 |
242 |
99 |
183 |
224 |
305 |
357 |
275 |
102 |
188 |
230 |
313 |
367 |
319 |
104 |
192 |
235 |
320 |
376 |
320+ |
106 |
196 |
239 |
327 |
384 |
Power Clean - Adult Women
|
Body Weight |
Un-trained |
Novice |
Intermediate |
Advanced |
Elite |
97 |
33 |
61 |
70 |
93 |
117 |
105 |
35 |
66 |
76 |
101 |
125 |
114 |
38 |
70 |
82 |
108 |
135 |
123 |
40 |
74 |
87 |
115 |
143 |
132 |
43 |
79 |
92 |
121 |
152 |
148 |
47 |
87 |
101 |
133 |
167 |
165 |
50 |
93 |
109 |
144 |
184 |
181 |
54 |
100 |
118 |
155 |
193 |
198 |
58 |
108 |
125 |
165 |
207 |
199+ |
61 |
114 |
132 |
174 |
218 |
[BACK TO TOP]
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