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 instant AI body composition analysis.
The Problem with Strength Standards
Research shows that bodyweight-relative strength standards have significant limitations. A study published in PMC found that strength-to-bodyweight ratios vary significantly based on body composition—two people at the same bodyweight can have vastly different muscle mass, making direct comparisons misleading.
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
- 15+ body composition metrics
- Works with mirror selfies
No credit card required
What the Research Says
Strength Standards Research
A study in the Journal of Strength and Conditioning Research found that 1RM testing has inherent variability:
- Day-to-day strength can vary by 5-10%
- Technique improvements inflate apparent strength
- Body composition affects relative strength metrics
Bodyweight Ratio Limitations
Research from Sports Medicine studies shows that bodyweight-relative strength:
- 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 your actual body changes—muscle gain, fat loss, and physique progress—with AI photo analysis.
No credit card required • 3 free scans/month