Strength Level Calculator - Compare Your Lifts
Compare your bench press, squat, and deadlift to standardized strength levels. See where you rank from Beginner to Elite, or get an AI body composition estimate.
The Problem with Strength Standards
Bodyweight-relative strength standards have real limitations. A 2002 review in Sports Medicine (Jaric, "Muscle strength testing: use of normalisation for body size") recommends scaling strength allometrically rather than dividing by bodyweight. And two people at the same bodyweight can carry very different amounts of muscle.
BW Ratios
Variable- Simple calculation
- Quick comparison
- No equipment
- Ignores body composition
- Favors lighter lifters
- Doesn't track muscle
Wilks Score
Better- Accounts for bodyweight
- Competition standard
- Complex formula
- Still ignores composition
- Updates needed
DOTS Score
Better- Modern formula
- IPF approved
- Only for powerlifting
- Doesn't measure muscle
- No visual tracking
Body Comp
Best- Tracks actual muscle
- Visual progress
- Complete picture
- Needs photos or scans
- More involved
Strength Level Calculator
Your Lifts
See Beyond the Numbers
Track your actual physique changes
Strength standards only tell part of the story. PhysiqueAI uses AI to analyze your body composition from photos—see how your muscle mass and body fat change as you get stronger.
- Track muscle gain over time
- Monitor body fat percentage
- Visual progress comparison
- Body fat, muscle, lean and fat mass estimates
- Works with mirror selfies
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What the Research Says
Strength Standards Research
Keep these limits in mind when comparing yourself to strength standards:
- Your 1RM varies from day to day with sleep, stress, and fatigue
- Technique improvements inflate apparent strength
- Body composition affects relative strength metrics
Bodyweight Ratio Limitations
Because strength doesn't scale in direct proportion to bodyweight (Jaric, Sports Medicine 2002), a simple bodyweight ratio:
- Naturally favors lighter lifters due to scaling laws
- Doesn't account for body fat vs muscle mass
- Two lifters at same BW ratio can look very different
Strength Standards by Bodyweight
Men - Bench Press (lbs)
| BW | Beg | Nov | Int | Adv | Elite |
|---|---|---|---|---|---|
| 150 | 75 | 113 | 150 | 225 | 300 |
| 175 | 88 | 131 | 175 | 263 | 350 |
| 200 | 100 | 150 | 200 | 300 | 400 |
| 225 | 113 | 169 | 225 | 338 | 450 |
Based on 1RM relative to bodyweight. Standards from ExRx and community data.
Men - Squat (lbs)
| BW | Beg | Nov | Int | Adv | Elite |
|---|---|---|---|---|---|
| 150 | 113 | 150 | 225 | 300 | 375 |
| 175 | 131 | 175 | 263 | 350 | 438 |
| 200 | 150 | 200 | 300 | 400 | 500 |
| 225 | 169 | 225 | 338 | 450 | 563 |
Based on 1RM relative to bodyweight. Standards from ExRx and community data.
Men - Deadlift (lbs)
| BW | Beg | Nov | Int | Adv | Elite |
|---|---|---|---|---|---|
| 150 | 150 | 188 | 263 | 338 | 450 |
| 175 | 175 | 219 | 306 | 394 | 525 |
| 200 | 200 | 250 | 350 | 450 | 600 |
| 225 | 225 | 281 | 394 | 506 | 675 |
Based on 1RM relative to bodyweight. Standards from ExRx and community data.
Women - Bench Press (lbs)
| BW | Beg | Nov | Int | Adv | Elite |
|---|---|---|---|---|---|
| 115 | 29 | 58 | 86 | 115 | 173 |
| 130 | 33 | 65 | 98 | 130 | 195 |
| 145 | 36 | 73 | 109 | 145 | 218 |
| 165 | 41 | 83 | 124 | 165 | 248 |
Based on 1RM relative to bodyweight. Standards from ExRx and community data.
Understanding Strength Levels
Just started lifting. Focus on learning proper form and building consistency.
Basic movements mastered. Still making rapid linear progression on lifts.
Solid foundation built. Progress slows, programming becomes more important.
Significantly stronger than average. Requires periodization for progress.
Top 5% of lifters. Competition-level strength, very slow progress.
More than just numbers
Strength standards show your lifting level. Track estimated body changes—muscle gain, fat loss, and physique progress—with AI photo scans.
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