Strength Benchmarks

June 27, 2021

Ever wondered if you'd be considered a novice? Or elite? Based on what you can lift. Have a look at the strength benchmarks for bench press, squat, deadlift, pull ups and push ups below.

How do you stack up?

Where do you want to be?

Bench Press: Male

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
60	33	49	70	95	121
65	38	55	77	103	130
70	43	61	84	110	139
75	47	67	91	118	147
80	52	72	97	125	155
85	57	78	103	132	163
90	61	83	109	139	171
95	65	88	115	145	178
100	70	93	121	152	185
105	74	98	126	158	192
110	78	102	131	164	199
115	82	107	137	170	205
120	86	112	142	176	211
125	90	116	147	181	217
130	94	120	152	187	223

Bench Press: Female

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
40	8	18	31	49	69
45	10	21	35	54	75
50	13	24	39	58	80
55	15	26	43	63	85
60	17	29	46	67	90
65	19	32	49	71	95
70	21	34	52	74	99
75	22	37	55	78	103
80	24	39	58	81	107
85	26	41	61	85	111
90	28	44	64	88	114
95	30	46	66	91	118
100	31	48	69	94	121

Back Squat: Male

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
60	46	67	94	125	159
65	52	75	103	136	171
70	58	82	112	146	183
75	65	90	120	156	194
80	71	97	129	165	204
85	77	104	137	174	214
90	83	111	145	183	224
95	88	117	152	192	233
100	94	124	160	200	242
105	99	130	167	208	251
110	105	136	174	216	260
115	110	142	181	223	268
120	115	148	187	231	276
125	120	154	194	238	284
130	125	160	200	245	292

Back Squat: Female

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
40	18	32	51	75	101
45	21	36	56	81	109
50	24	40	61	87	115
55	27	43	65	92	122
60	29	47	70	97	127
65	32	50	74	102	133
70	34	53	78	106	138
75	37	56	81	111	143
80	39	59	85	115	148
85	42	62	88	119	152
90	44	65	92	123	156
95	46	68	95	126	161
100	48	70	98	130	164

Deadlift: Male

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
60	57	82	113	148	186
65	65	91	123	159	199
70	72	99	132	170	211
75	79	107	142	181	223
80	85	115	151	191	234
85	92	123	159	201	245
90	98	130	168	211	256
95	105	137	176	220	266
100	111	144	184	229	276
105	117	151	192	237	285
110	123	158	199	246	294
115	129	164	207	254	303
120	134	171	214	262	312
125	140	177	221	269	320
130	145	183	228	277	328

Deadlift: Female

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
40	24	40	62	89	119
45	27	45	68	96	127
50	31	49	73	102	134
55	34	53	78	108	141
60	37	57	83	113	147
65	40	61	88	119	153
70	43	65	92	124	158
75	46	68	96	128	164
80	49	71	100	133	169
85	51	74	103	137	173
90	54	77	107	141	178
95	56	80	110	145	182
100	59	83	114	149	187

Pull Ups: Male

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
60	< 1	6	14	25	36
65	< 1	6	14	24	35
70	< 1	6	14	24	34
75	< 1	6	13	23	33
80	< 1	6	13	22	32
85	< 1	6	12	21	31
90	< 1	5	12	21	30
95	< 1	5	12	20	29
100	< 1	5	11	19	28
105	< 1	5	11	19	27
110	< 1	5	10	18	26
115	< 1	4	10	17	25
120	< 1	4	10	17	24
125	< 1	4	9	16	23
130	< 1	3	9	15	22

Pull Ups: Female

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
40	< 1	< 1	6	14	24
45	< 1	< 1	6	14	24
50	< 1	< 1	6	14	23
55	< 1	< 1	6	13	22
60	< 1	< 1	6	13	21
65	< 1	< 1	6	12	20
70	< 1	< 1	6	12	19
75	< 1	< 1	5	11	18
80	< 1	< 1	5	10	17
85	< 1	< 1	5	10	16
90	< 1	< 1	4	10	16
95	< 1	< 1	4	9	15
100	< 1	< 1	4	9	14

Push Ups: Male

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
60	< 1	17	41	71	104
65	< 1	17	41	69	101
70	1	18	40	68	98
75	2	18	40	66	95
80	2	18	39	65	92
85	3	18	39	63	90
90	3	18	38	61	87
95	4	18	37	60	85
100	4	18	37	59	82
105	4	18	36	57	80
110	4	17	35	56	78
115	4	17	34	54	76
120	4	17	34	53	74
125	4	16	33	52	72
130	4	16	32	51	71

Push Ups: Female

Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
40	< 1	5	20	40	62
45	< 1	6	20	39	59
50	< 1	6	20	37	56
55	< 1	6	19	36	54
60	< 1	6	18	34	51
65	< 1	6	18	33	49
70	< 1	6	17	31	47
75	< 1	6	16	30	45
80	< 1	5	16	29	43
85	< 1	5	15	27	41
90	< 1	5	14	26	39
95	< 1	4	13	25	38
100	< 1	4	13	24	36

Strength Benchmarks

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