Strength Standards Calculator

About this calculator

Strength standards are benchmark tables — commonly built from large datasets of gym-goers and competitive lifters, such as those popularized by sites like Strength Level and Symmetric Strength — that classify a given lift weight (squat, bench press, deadlift and similar) into tiers such as beginner, novice, intermediate, advanced and elite, adjusted for the lifter's body weight and sex since relative strength expectations differ substantially across both.

Gym-goers, personal trainers and powerlifting coaches use strength standards to set realistic short- and long-term training goals, to check progress against a population rather than just their own history, and to understand roughly how their current numbers compare to other lifters of the same body weight and sex before setting a next milestone.

This calculator takes your sex, body weight and lift numbers and returns where each lift ranks from beginner to elite.