Bench press standards
A 180 lb (82 kg) man reaches Intermediate at 212 lb (96 kg); a 140 lb (64 kg) woman at 89 lb (40 kg).
Strength standards by bodyweight
How much should you lift for your size? Each page below lists the standards for men and women at every bodyweight, from Beginner to Elite, in pounds and kilograms.
Advanced and Elite come from drug-tested competition results; the three levels below them are set as a share of Advanced. How the levels are set
Squat standards
A 180 lb (82 kg) man reaches Intermediate at 318 lb (144 kg); a 140 lb (64 kg) woman at 161 lb (73 kg).
Deadlift standards
A 180 lb (82 kg) man reaches Intermediate at 374 lb (170 kg); a 140 lb (64 kg) woman at 193 lb (88 kg).
Overhead press standards are coming. Until then, the calculator rates your overhead press against the site’s own baseline.