How much should you squat, bench, deadlift, press, or pull up at your bodyweight? Find the Beginner → Elite thresholds for your lifts — and your exact percentile, not just a label.
| Bodyweight (lb) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | 82.5 | 138 | 193 | 248 | 303 |
| 132.5 | 99 | 165.5 | 231.5 | 297.5 | 364 |
| 154.5 | 115.5 | 193 | 270 | 347 | 424.5 |
| 176.5 | 132.5 | 220.5 | 308.5 | 397 | 485 |
| 198.5 | 149 | 248 | 347 | 446.5 | 545.5 |
| 220.5 | 165.5 | 275.5 | 386 | 496 | 606.5 |
| 242.5 | 182 | 303 | 424.5 | 545.5 | 667 |
| 264.5 | 198.5 | 330.5 | 463 | 595 | 727.5 |
| 286.5 | 215 | 358.5 | 501.5 | 645 | 788 |
| 308.5 | 231.5 | 386 | 540 | 694.5 | 849 |
Meeting a column’s number puts you at the start of the next level — hitting the Beginner standard makes you a Novice. The level finder below and the in-app Strength Score both classify this way.
One-rep-max values in lb. Thresholds are the minimum 1RM to enter each level. Derived from conservative blends of published lifting databases (ExRx, Symmetric Strength, Strength Level); adult standards — age-adjusted curves are noted as a limitation.
Enter your bodyweight and one-rep max for back squat.
Want your overall score across all five lifts? Try the How Strong Am I? calculator.
NutriMind tracks your Strength Score in-app and pairs it with AI nutrition coaching — photo-log meals, hit your protein target, and watch your percentile climb. Strength apps rank you; NutriMind also feeds the climb.
What are strength standards?
Strength standards are population-based benchmarks that classify a one-rep max (1RM) relative to bodyweight and sex into levels — Beginner, Novice, Intermediate, Advanced, and Elite. They answer "is my lift good for my size?" rather than comparing raw numbers.
How are these thresholds calculated?
Each level is a 1RM-to-bodyweight ratio derived from conservative blends of published lifting databases (ExRx, Symmetric Strength, Strength Level). Multiply the ratio by your bodyweight to get the qualifying 1RM. NutriMind maps your ratio to an exact percentile with linear interpolation between levels.
What percentile is each level?
Roughly: Beginner covers the bottom 10% of lifters, Novice to the 35th percentile, Intermediate to the 65th, Advanced to the 90th, and Elite is the top 10%.
Why do pull-up standards look small?
Pull-up standards are expressed as ADDED weight beyond your bodyweight, since you already lift yourself. A value of 0 means one strict bodyweight pull-up; the underlying ratio counts your total load (bodyweight + added weight).
Don't I need to test a true 1RM?
No — you can estimate it from any hard set. The Brzycki formula is accurate up to ~10 reps (weight × 36 ÷ (37 − reps)); use our How Strong Am I? calculator to convert weight × reps automatically.
Do these standards account for age?
These are adult standards without age adjustment — a documented limitation. Lifters over ~50 or under ~18 should treat the levels as directional rather than exact.
How do I move up a level faster?
Progressive overload plus adequate protein (1.6–2.0 g per kg of bodyweight per day per ISSN guidance) and enough total calories. The NutriMind app pairs your Strength Score with daily macro targets so training and nutrition pull in the same direction.