Strength Standards by Age

💪 Strength Standards by Age — See how your lifts compare to age and gender norms.
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LiftBeginnerNoviceIntermediateAdvancedElite
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Standards are based on strength level databases. Individual results vary.
Author: Dr. Shirley Cheung | © theshirlshirl.com

How Do Your Lifts Compare?

Strength standards show you where you stand — from beginner to elite — for the four major compound lifts: bench press, squat, deadlift, and overhead press. These numbers are based on your body weight, age, and gender, and are drawn from large datasets of lifters across experience levels.

Use these as benchmarks, not judgments. If you’re a beginner, the beginner column is your first target. If you’re intermediate, the advanced column is your next goal. Pair this with our 1‑Rep Max Calculator to estimate your current max before comparing.