Strength Standards Calculator

How these strength standards work

These standards compare your lift to your bodyweight as a ratio, then place that ratio into one of five bands: Beginner, Novice, Intermediate, Advanced, and Elite. Ratio-based standards are more useful than a flat number since they scale with bodyweight.

These bands are general approximations built from commonly cited raw lifting standards, not an official federation classification. Treat the result as a rough compass, not a certification.

Your ratio here also feeds into a Wilks / DOTS style score if you want a bodyweight-adjusted number to track over a full training career instead of a single lift.

Where these numbers come from

The formulas and default values in this calculator are based on:

• Commonly cited raw powerlifting strength-standard ratios (bodyweight multiples) for bench press, squat, and deadlift by sex

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.