Strength Calculator: How Strong Am I?
Enter your bodyweight and a set from your squat, bench press or deadlift. See your percentile against raw competitive lifters in your weight class.
TL;DR
This strength calculator turns a weight and reps into an estimated 1RM, then shows your percentile for the squat, bench press or deadlift against raw competitive lifters in your own weight class, your bodyweight multiple, and a beginner-to-elite strength level for that lift.
Your percentile
20
Stronger than 20% of raw lifters in your class (up to 83 kg (183 lb))
Estimated 1RM
225 lb
Bodyweight ratio
1.25x bodyweight
Strength level
Intermediate starts at 238 lb
n = 54,666
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How strong am I?
Enter your bodyweight and a set from your squat, bench press or deadlift. This strength calculator estimates your 1RM (the average of seven published 1RM formulas), then compares it to real raw, full-power competition results in your sex and weight class, so "how strong am I" gets an answer grounded in actual meet data instead of a guess.
Alongside your percentile you get your bodyweight ratio (your estimated 1RM divided by your bodyweight) and a five-level strength ladder, from beginner to elite, so you can see where you sit now and what the next level takes.
Bench press, squat and deadlift strength standards
This page uses data from the OpenPowerlifting project (openpowerlifting.org), a free, public database of powerlifting meet results. The standards behind this calculator use raw lifters only (bare knees or knee sleeves, no supportive equipment) in full-power meets (squat, bench press and deadlift), adults only, taking each lifter's best successful lift on the day and grouping results into IPF weight classes.
IPF weight classes run up to 59, 66, 74, 83, 93, 105 and 120 kg and over 120 kg for men, and up to 47, 52, 57, 63, 69, 76 and 84 kg and over 84 kg for women. About 255,000 men and 122,000 women went into each lift's standards.
Because these lifters compete, they're stronger on average than a typical gym-goer, so a middling percentile here still reflects a strong lift. For the full breakdown by age and bodyweight, see our strength standards guide.
Men's squat, bench press and deadlift standards
In the men's 83 kg class, the median raw competitor squats 182.5 kg (402 lb), bench presses 120 kg (265 lb) and deadlifts 215 kg (474 lb).
Men's squat standards by weight class and percentile.
| Weight class | 10th percentile | 30th percentile | 50th percentile | 60th percentile | 75th percentile | 90th percentile |
|---|---|---|---|---|---|---|
| Up to 59 kg (130 lb) | 155 lb70.5 kg | 230 lb104.5 kg | 276 lb125 kg | 298 lb135 kg | 331 lb150 kg | 375 lb170 kg |
| Up to 66 kg (146 lb) | 225 lb102 kg | 287 lb130 kg | 331 lb150 kg | 353 lb160 kg | 380 lb172.5 kg | 424 lb192.5 kg |
| Up to 74 kg (163 lb) | 265 lb120 kg | 331 lb150 kg | 364 lb165 kg | 386 lb175 kg | 419 lb190 kg | 463 lb210 kg |
| Up to 83 kg (183 lb) | 300 lb136 kg | 364 lb165 kg | 402 lb182.5 kg | 419 lb190 kg | 452 lb205 kg | 502 lb227.5 kg |
| Up to 93 kg (205 lb) | 325 lb147.5 kg | 391 lb177.5 kg | 430 lb195 kg | 452 lb205 kg | 485 lb220 kg | 540 lb245 kg |
| Up to 105 kg (231 lb) | 347 lb157.5 kg | 419 lb190 kg | 463 lb210 kg | 485 lb220 kg | 524 lb237.5 kg | 579 lb262.5 kg |
| Up to 120 kg (265 lb) | 364 lb165 kg | 441 lb200 kg | 496 lb225 kg | 518 lb235 kg | 553 lb251 kg | 617 lb280 kg |
| Over 120 kg (265 lb) | 375 lb170 kg | 463 lb210 kg | 524 lb237.5 kg | 551 lb250 kg | 606 lb275 kg | 680 lb308.5 kg |
Men's bench press standards by weight class and percentile.
| Weight class | 10th percentile | 30th percentile | 50th percentile | 60th percentile | 75th percentile | 90th percentile |
|---|---|---|---|---|---|---|
| Up to 59 kg (130 lb) | 105 lb47.5 kg | 154 lb70 kg | 182 lb82.5 kg | 198 lb90 kg | 220 lb100 kg | 254 lb115 kg |
| Up to 66 kg (146 lb) | 154 lb70 kg | 193 lb87.5 kg | 220 lb100 kg | 231 lb105 kg | 248 lb112.5 kg | 281 lb127.5 kg |
| Up to 74 kg (163 lb) | 176 lb80 kg | 215 lb97.5 kg | 243 lb110 kg | 254 lb115 kg | 276 lb125 kg | 309 lb140 kg |
| Up to 83 kg (183 lb) | 198 lb90 kg | 238 lb108 kg | 265 lb120 kg | 276 lb125 kg | 300 lb136 kg | 331 lb150 kg |
| Up to 93 kg (205 lb) | 220 lb100 kg | 259 lb117.5 kg | 287 lb130 kg | 302 lb137 kg | 325 lb147.5 kg | 358 lb162.5 kg |
| Up to 105 kg (231 lb) | 231 lb105 kg | 276 lb125 kg | 309 lb140 kg | 325 lb147.5 kg | 353 lb160 kg | 386 lb175 kg |
| Up to 120 kg (265 lb) | 243 lb110 kg | 295 lb134 kg | 331 lb150 kg | 347 lb157.5 kg | 375 lb170 kg | 419 lb190 kg |
| Over 120 kg (265 lb) | 248 lb112.5 kg | 309 lb140 kg | 353 lb160 kg | 375 lb170 kg | 408 lb185 kg | 457 lb207.5 kg |
Men's deadlift standards by weight class and percentile.
| Weight class | 10th percentile | 30th percentile | 50th percentile | 60th percentile | 75th percentile | 90th percentile |
|---|---|---|---|---|---|---|
| Up to 59 kg (130 lb) | 220 lb100 kg | 298 lb135 kg | 347 lb157.5 kg | 369 lb167.5 kg | 402 lb182.5 kg | 452 lb205 kg |
| Up to 66 kg (146 lb) | 295 lb134 kg | 364 lb165 kg | 408 lb185 kg | 424 lb192.5 kg | 452 lb205 kg | 502 lb227.5 kg |
| Up to 74 kg (163 lb) | 331 lb150 kg | 397 lb180 kg | 441 lb200 kg | 457 lb207.5 kg | 491 lb222.5 kg | 535 lb242.5 kg |
| Up to 83 kg (183 lb) | 370 lb168 kg | 430 lb195 kg | 474 lb215 kg | 496 lb225 kg | 529 lb240 kg | 573 lb260 kg |
| Up to 93 kg (205 lb) | 397 lb180 kg | 457 lb207.5 kg | 502 lb227.5 kg | 518 lb235 kg | 551 lb250 kg | 606 lb275 kg |
| Up to 105 kg (231 lb) | 413 lb187.5 kg | 485 lb220 kg | 529 lb240 kg | 551 lb250 kg | 584 lb265 kg | 634 lb287.5 kg |
| Up to 120 kg (265 lb) | 424 lb192.5 kg | 502 lb227.5 kg | 546 lb247.5 kg | 573 lb260 kg | 606 lb275 kg | 661 lb300 kg |
| Over 120 kg (265 lb) | 425 lb193 kg | 507 lb230 kg | 562 lb255 kg | 590 lb267.5 kg | 628 lb285 kg | 700 lb317.5 kg |
Women's squat, bench press and deadlift standards
In the women's 63 kg class, the median raw competitor squats 102.5 kg (226 lb), bench presses 57.5 kg (127 lb) and deadlifts 125 kg (276 lb).
Women's squat standards by weight class and percentile.
| Weight class | 10th percentile | 30th percentile | 50th percentile | 60th percentile | 75th percentile | 90th percentile |
|---|---|---|---|---|---|---|
| Up to 47 kg (104 lb) | 110 lb50 kg | 143 lb65 kg | 171 lb77.5 kg | 182 lb82.5 kg | 204 lb92.5 kg | 237 lb107.5 kg |
| Up to 52 kg (115 lb) | 132 lb60 kg | 171 lb77.5 kg | 198 lb90 kg | 209 lb95 kg | 231 lb105 kg | 265 lb120 kg |
| Up to 57 kg (126 lb) | 149 lb67.5 kg | 187 lb85 kg | 215 lb97.5 kg | 230 lb104.5 kg | 254 lb115 kg | 287 lb130 kg |
| Up to 63 kg (139 lb) | 160 lb72.5 kg | 198 lb90 kg | 226 lb102.5 kg | 243 lb110 kg | 265 lb120 kg | 303 lb137.5 kg |
| Up to 69 kg (152 lb) | 171 lb77.5 kg | 215 lb97.5 kg | 243 lb110 kg | 259 lb117.5 kg | 281 lb127.5 kg | 320 lb145 kg |
| Up to 76 kg (168 lb) | 176 lb80 kg | 220 lb100 kg | 254 lb115 kg | 270 lb122.5 kg | 298 lb135 kg | 336 lb152.5 kg |
| Up to 84 kg (185 lb) | 180 lb81.5 kg | 226 lb102.5 kg | 265 lb120 kg | 281 lb127.5 kg | 309 lb140 kg | 353 lb160 kg |
| Over 84 kg (185 lb) | 185 lb84 kg | 237 lb107.5 kg | 276 lb125 kg | 298 lb135 kg | 331 lb150 kg | 381 lb173 kg |
Women's bench press standards by weight class and percentile.
| Weight class | 10th percentile | 30th percentile | 50th percentile | 60th percentile | 75th percentile | 90th percentile |
|---|---|---|---|---|---|---|
| Up to 47 kg (104 lb) | 65 lb29.5 kg | 83 lb37.5 kg | 94 lb42.5 kg | 100 lb45.5 kg | 116 lb52.5 kg | 138 lb62.5 kg |
| Up to 52 kg (115 lb) | 77 lb35 kg | 94 lb42.5 kg | 110 lb50 kg | 116 lb52.5 kg | 132 lb60 kg | 154 lb70 kg |
| Up to 57 kg (126 lb) | 83 lb37.5 kg | 105 lb47.5 kg | 116 lb52.5 kg | 127 lb57.5 kg | 138 lb62.5 kg | 165 lb75 kg |
| Up to 63 kg (139 lb) | 88 lb40 kg | 110 lb50 kg | 127 lb57.5 kg | 132 lb60 kg | 149 lb67.5 kg | 171 lb77.5 kg |
| Up to 69 kg (152 lb) | 94 lb42.5 kg | 116 lb52.5 kg | 132 lb60 kg | 143 lb65 kg | 154 lb70 kg | 182 lb82.5 kg |
| Up to 76 kg (168 lb) | 99 lb45 kg | 121 lb55 kg | 138 lb62.5 kg | 149 lb67.5 kg | 165 lb75 kg | 193 lb87.5 kg |
| Up to 84 kg (185 lb) | 99 lb45 kg | 121 lb55 kg | 143 lb65 kg | 149 lb67.5 kg | 165 lb75 kg | 198 lb90 kg |
| Over 84 kg (185 lb) | 105 lb47.5 kg | 132 lb60 kg | 149 lb67.5 kg | 160 lb72.5 kg | 176 lb80 kg | 209 lb95 kg |
Women's deadlift standards by weight class and percentile.
| Weight class | 10th percentile | 30th percentile | 50th percentile | 60th percentile | 75th percentile | 90th percentile |
|---|---|---|---|---|---|---|
| Up to 47 kg (104 lb) | 150 lb68 kg | 193 lb87.5 kg | 220 lb100 kg | 237 lb107.5 kg | 259 lb117.5 kg | 298 lb135 kg |
| Up to 52 kg (115 lb) | 176 lb80 kg | 220 lb100 kg | 248 lb112.5 kg | 265 lb120 kg | 287 lb130 kg | 320 lb145 kg |
| Up to 57 kg (126 lb) | 198 lb90 kg | 237 lb107.5 kg | 265 lb120 kg | 281 lb127.5 kg | 309 lb140 kg | 342 lb155 kg |
| Up to 63 kg (139 lb) | 209 lb95 kg | 248 lb112.5 kg | 276 lb125 kg | 292 lb132.5 kg | 320 lb145 kg | 353 lb160 kg |
| Up to 69 kg (152 lb) | 220 lb100 kg | 265 lb120 kg | 292 lb132.5 kg | 309 lb140 kg | 331 lb150 kg | 375 lb170 kg |
| Up to 76 kg (168 lb) | 231 lb105 kg | 276 lb125 kg | 305 lb138.5 kg | 320 lb145 kg | 347 lb157.5 kg | 386 lb175 kg |
| Up to 84 kg (185 lb) | 235 lb106.5 kg | 276 lb125 kg | 309 lb140 kg | 325 lb147.5 kg | 353 lb160 kg | 397 lb180 kg |
| Over 84 kg (185 lb) | 243 lb110 kg | 287 lb130 kg | 320 lb145 kg | 336 lb152.5 kg | 364 lb165 kg | 408 lb185 kg |
How much should I be able to bench?
It depends on your bodyweight, sex and experience far more than any single number can capture, which is why a bench press strength standard is only useful next to your own weight class. Enter your bodyweight and a recent bench set above to see your own percentile, or compare typical numbers by age and bodyweight in our average bench press breakdown.
Strength levels: beginner to elite
This calculator's five levels map to percentiles among raw competitive lifters: beginner starts at the 0th percentile, novice at the 10th, intermediate at the 30th, advanced at the 60th and elite at the 90th. Reaching "intermediate" here already puts you ahead of a large share of people who compete, since these percentiles are drawn from competitors, not the general population.
For your estimated 1RM across all three lifts and how it stacks up as a combined score, try the DOTS calculator. To sanity-check the estimate itself, run the same set through the 1RM calculator.
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
How strong am I compared to other lifters?
Enter your bodyweight and a set from your squat, bench press or deadlift above. This calculator estimates your 1RM and shows the percentile it falls into among raw competitive lifters in your own sex and weight class.
What counts as a good bench press?
It depends entirely on your bodyweight, sex and experience: a good bench press for a 66 kg lifter and a 120 kg lifter are very different numbers. Enter your own bodyweight and lift to see your percentile rather than comparing to a single target number.
Are these strength standards for raw or equipped lifters?
Raw only, meaning bare knees or knee sleeves and no supportive bench shirts, squat suits or deadlift suits. Equipped lifting can add a large amount to a lift, so mixing the two would make the standards misleading.
Why are the percentiles based on competition lifters instead of all gym-goers?
Because reliable, verified lift data only exists for people who compete: every number behind a meet result was witnessed and recorded by referees. Competitive lifters are on average stronger than casual gym-goers, so a middle percentile here still represents solid strength.
What is a strength percentile calculator?
It's a calculator that turns a lift into a percentile: the share of comparable lifters, matched by sex and weight class, who lifted less than you. It answers "how strong am I" with a number grounded in real competition results instead of a flat table.
Does bodyweight affect how strong I should be?
Yes, heavily. Lifters in higher weight classes typically lift more in absolute kilograms but less relative to their bodyweight, which is why this calculator always compares you to lifters in your own weight class, not to everyone at once.
How is my estimated 1RM calculated here?
The same way as our 1RM calculator: your weight and reps run through seven published 1RM formulas, and the average becomes your estimated 1RM before it's compared to the standards.
Sources
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