See your strength level (untrained to elite) for the squat, bench, deadlift or overhead press from your 1RM and bodyweight.
General reference for motivation, not medical or coaching advice.
About this tool
The Strength Standards Calculator rates how strong your one-rep max is for a chosen lift by comparing it against typical bodyweight-based standards. Everything is computed in your browser and nothing is stored.
Each lift and sex has a table of bodyweight multiples for five levels — untrained, novice, intermediate, advanced and elite. For example the male bench standards used here are about 0.5×, 0.75×, 1.0×, 1.5× and 2.0× bodyweight. Your relative strength is simply your 1RM ÷ bodyweight, and the level shown is the highest standard your ratio meets or beats. Because the standards are expressed as multiples of bodyweight, they scale to your exact weight automatically; the tool also reports the load you would need to reach the next level up.
Use it to benchmark a lift and set a concrete next target. These are general reference figures that vary by source, age and training history — they are guidance for fun and motivation, not medical or coaching advice.
Frequently asked questions
How is my level decided?
The tool divides your 1RM by your bodyweight to get relative strength, then picks the highest standard (untrained, novice, intermediate, advanced or elite) that your ratio meets or exceeds for that lift and sex.
What is relative strength?
It is your one-rep max divided by your bodyweight — for example a 300 lb squat at 200 lb bodyweight is 1.5×. Standards are set as multiples of bodyweight so they compare fairly across sizes.
Where do the standards come from?
They are a reasonable static table of bodyweight multiples per lift and sex, in line with commonly published strength charts. Different sources vary, so treat the levels as a ballpark.
Do I need a true 1RM?
A tested one-rep max is most accurate, but you can enter an estimated 1RM from a rep calculator. The closer your figure, the more reliable the level and next-target readout.