powerlifting
Strength Standards
How these standards are calculated
e1RM's strength standards use bodyweight-multiplier benchmarks averaged across three public sources:
- Strength Level - derived from 150M+ user-logged 1RMs, weighted toward intermediate-to-advanced training populations.
- ExRx.net - older but widely cited; data drawn from academic literature and standardized testing batteries.
- Symmetric Strength - competition meet data weighted toward powerlifting populations.
The four-level breakdown corresponds roughly to Novice lifters with 0-6 months of consistent barbell training, Intermediate lifters with 1-3 years of consistent training, Advanced lifters with 3+ years of focused training, and Elite lifters near the top 5% by bodyweight. These are general targets, not federation rules. Equipment, pause vs touch-and-go conventions, depth standards, and federation rule differences can move the actual number by about 10%.
Your level
Intermediate
25 lb to reach Advanced at the nearest bodyweight class.
Scroll table horizontally
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 110 lb | 70 lb | 110 lb | 150 lb | 195 lb |
| 125 lb | 80 lb | 125 lb | 170 lb | 220 lb |
| 140 lb | 90 lb | 140 lb | 190 lb | 245 lb |
| 155 lb | 100 lb | 155 lb | 210 lb | 270 lb |
| 170 lb | 110 lb | 170 lb | 230 lb | 300 lb |
| 185 lb | 120 lb | 185 lb | 250 lb | 325 lb |
| 200 lb | 130 lb | 200 lb | 270 lb | 350 lb |
| 220 lb | 145 lb | 220 lb | 295 lb | 385 lb |
| 240 lb | 155 lb | 240 lb | 325 lb | 425 lb |
| 275 lb | 180 lb | 275 lb | 370 lb | 480 lb |
| 300 lb | 195 lb | 300 lb | 405 lb | 525 lb |
Compare your squat, bench, deadlift, and overhead press numbers against novice, intermediate, advanced, and elite benchmarks by bodyweight and sex.
How to read these standards
Strength standards are practical reference points, not official rankings. Novice, intermediate, advanced, and elite labels depend on bodyweight, lift rules, equipment, age, and technique. Use the table as training context, not as a federation score.
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Questions lifters ask
Are these standards official? +
No. They are practical training benchmarks derived from bodyweight multipliers, meant to orient expectations rather than rank a federation total.
Why are standards different across websites? +
Different datasets, equipment assumptions, sex categories, and lift rules produce different tables. Use one table consistently for trend tracking.
How do I move up a level? +
The novice to intermediate jump usually takes 6-12 months of consistent training. Intermediate to advanced takes years and often plateaus at one or two lifts before the others catch up. Elite-level numbers typically require dedicated programming, bodyweight management, and competition experience.
Should I compare myself to lifters my age? +
If you are over 40, apply roughly a 5% reduction per decade to the listed standards. Peak strength for most lifters falls between ages 25 and 35. Beyond that, recovery and connective tissue resilience become as much of a limiter as raw strength.