Strength standards and 1RM calculator

Units

Standards for

Women's thresholds are 80% of the men's on the squat, front squat, deadlift, Romanian deadlift, hip thrust and goblet squat, and 70% everywhere else.

Your numbers

Bodyweight (kg) Bar weight (kg) Reps

Total weight on the bar, plates and bar together.

Lift - barbell, total bar weight

Dumbbell - weight per dumbbell

Bodyweight lifts - added weight only

Bench Press

0kg estimated 1RM

Epley: weight x (1 + reps / 30).

Your rank

Intermediate

1.17 x bodyweight

Next: Advanced120 kg e1RM

26.7 kg to go0%

Every rank at your bodyweight

Rank	Ratio	e1RM (kg)

Track every lift's rank in the app

The app works this out from the sets you log, on all 20 lifts at once, and tells you when a rank goes up.

Strength standards explained

The same table the app ranks you on.

Every number is an estimated one-rep max divided by bodyweight. Men's ratios first; women's are the men's scaled by 80% on the lower-body and hinge lifts and 70% elsewhere, because published female standards sit closer to male on hinge patterns than on pressing and pulling.

Lift	Novice	Intermediate	Advanced	Elite
Barbell - total bar weight
Squat	1.00 0.80	1.50 1.20	2.00 1.60	2.50 2.00
Front Squat	0.75 0.60	1.20 0.96	1.60 1.28	2.00 1.60
Bench Press	0.75 0.52	1.00 0.70	1.50 1.05	1.75 1.22
Incline Bench	0.65 0.45	0.90 0.63	1.25 0.88	1.55 1.08
Close-Grip Bench	0.70 0.49	0.95 0.66	1.35 0.94	1.60 1.12
Deadlift	1.25 1.00	1.75 1.40	2.25 1.80	2.75 2.20
Romanian Deadlift	1.00 0.80	1.40 1.12	1.80 1.44	2.20 1.76
Overhead Press	0.50 0.35	0.70 0.49	0.90 0.63	1.10 0.77
Barbell Row	0.60 0.42	0.85 0.59	1.10 0.77	1.35 0.94
Hip Thrust	1.20 0.96	1.70 1.36	2.30 1.84	2.90 2.32
Barbell Curl	0.35 0.24	0.50 0.35	0.65 0.45	0.85 0.59
Dumbbell - per dumbbell
DB Bench Press	0.30 0.21	0.45 0.32	0.60 0.42	0.75 0.52
DB Incline Bench	0.25 0.17	0.40 0.28	0.55 0.39	0.70 0.49
DB Shoulder Press	0.20 0.14	0.35 0.24	0.45 0.32	0.60 0.42
DB Row	0.30 0.21	0.45 0.32	0.60 0.42	0.75 0.52
DB Curl	0.15 0.10	0.25 0.17	0.35 0.24	0.45 0.32
Lateral Raise	0.10 0.07	0.15 0.10	0.22 0.15	0.30 0.21
Goblet Squat	0.35 0.28	0.55 0.44	0.75 0.60	0.95 0.76
Bodyweight lifts - added weight only
Weighted Pull-Up	0.10 0.07	0.30 0.21	0.50 0.35	0.75 0.52
Weighted Dip	0.10 0.07	0.35 0.24	0.60 0.42	0.85 0.59

men's ratiowomen's ratioBeginner is anything below the Novice line.

Novice

The first line. The lift has stopped being new: you own the movement and have been adding weight for a few months.

Intermediate

Roughly a year or two of consistent training. Where a lot of regular lifters sit on their main lifts.

Advanced

Years of deliberate work, usually on a program. Few gym-goers reach it on every lift, and holding it takes upkeep.

Elite

The top of the published general standards. Competitive territory rather than a typical goal, and the last line this page can show you.

What these are, and are not. They are general adult e1RM-to-bodyweight ratios for free-weight lifts, in line with commonly published lifting standards. Machines, cables, Smith bars, assisted and band or chain variants are not ranked in the app, because on those the load is not the load: for an 80 kg lifter a hack-squat machine at 230 kg would score Elite while their real barbell squat at 130 kg is Intermediate, and that is the badge that would end up on a leaderboard. Dumbbell lifts rank per dumbbell, because that is how people log them; pull-ups and dips rank on the added weight only. A one-rep-max estimate is an estimate: Epley is weight x (1 + reps / 30), capped at 12 reps in the app because the formula drifts badly past a dozen, and sets of one to five give the most trustworthy figure. Ranking against your own past self stays the primary signal.

Strength standards and one-rep-max calculator

The same table the app ranks you on.

Let the coach do the maths.