Basic Strength Standards

Press - Adult Men Squat - Adult Men

Body Weight Un-trained Novice Intermediate Advanced Elite Body Weight Un-trained Novice Intermediate Advanced Elite
114 53 72 90 107 129 114 78 144 174 240 320
123 57 78 98 116 141 123 84 155 190 259 346
132 61 84 105 125 151 132 91 168 205 278 369
148 69 94 119 140 169 148 101 188 230 313 410
165 75 102 129 153 186 165 110 204 250 342 445
181 81 110 138 164 218 181 119 220 269 367 479
198 85 116 146 173 234 198 125 232 285 387 504
220 89 122 155 183 255 220 132 244 301 409 532
242 93 127 159 189 264 242 137 255 311 423 551
275 96 131 164 194 272 275 141 261 319 435 567
319 98 133 167 199 278 319 144 267 326 445 580
320+ 100 136 171 203 284 320+ 147 272 332 454 593

Press - Adult Women Squat - Adult Women

Body Weight Un-trained Novice Intermediate Advanced Elite Body Weight Un-trained Novice Intermediate Advanced Elite
97 31 42 50 66 85 97 46 84 98 129 163
105 33 46 53 71 91 105 49 91 106 140 174
114 36 49 58 76 97 114 53 98 114 150 187
123 38 52 61 81 104 123 56 103 121 160 199
132 40 55 65 85 110 132 59 110 127 168 211
148 44 60 72 94 121 148 65 121 141 185 232
165 48 65 77 102 134 165 70 130 151 200 256
181 51 70 83 110 140 181 75 139 164 215 268
198 55 75 83 117 151 198 81 150 174 229 288
199+ 58 79 93 123 159 199+ 85 158 184 242 303

Bench Press - Adult Men Deadlift - Adult Men

Body Weight Un-trained Novice Intermediate Advanced Elite Body Weight Un-trained Novice Intermediate Advanced Elite
114 84 107 130 179 222 114 97 179 204 299 387
123 91 116 142 194 242 123 105 194 222 320 414
132 98 125 153 208 260 132 113 209 239 342 438
148 109 140 172 234 291 148 126 234 269 380 482
165 119 152 187 255 319 165 137 254 293 411 518
181 128 164 201 275 343 181 148 274 315 438 548
198 135 173 213 289 362 198 156 289 333 457 567
220 142 183 225 306 381 220 164 305 351 479 586
242 149 190 232 316 395 242 172 318 363 490 596
275 153 196 239 325 407 275 176 326 373 499 602
319 156 199 244 333 416 319 180 333 381 506 608
320+ 159 204 248 340 425 320+ 183 340 388 512 617

Bench Press - Adult Women Deadlift - Adult Women

Body Weight Un-trained Novice Intermediate Advanced Elite Body Weight Un-trained Novice Intermediate Advanced Elite
97 49 63 73 94 116 97 57 105 122 175 232
105 53 68 79 102 124 105 61 114 132 189 242
114 57 73 85 109 133 114 66 122 142 200 253
123 60 77 90 116 142 123 70 129 151 211 263
132 64 82 95 122 150 132 74 137 159 220 273
148 70 90 105 135 165 148 81 151 176 241 295
165 76 97 113 146 183 165 88 162 189 258 319
181 81 104 122 158 192 181 94 174 204 273 329
198 88 112 130 167 205 198 101 187 217 284 349
199+ 92 118 137 177 217 199+ 107 197 229 297 364

Power Clean - Adult Men

Weightlifting Performance Standards Tables
Body Weight Un-trained Novice Intermediate Advanced Elite
114 56 103 125 173 207 The standards presented in the following tables represent a performance
123 60 112 137 186 224 that can be reasonably expected of an athlete at various levels of training
132 65 121 148 200 239 advancement using standard full range-of-motion barbell exercises. In the tables
148 73 135 166 225 266 above, the term "untrained" refers to the expected level of strength in a healthy
165 79 147 180 246 288
181 85 158 194 264 310
individual who has not trained on the exercise before but can perform it
198 90 167 205 279 327 correctly. This represents the minimum level of strength required to maintain a
220 95 176 217 294 345 reasonable quality of life in a sedentary individual. "Novice" means a person
242 99 183 224 305 357 training regularly for a period of 3-9 months. This strength level supports the
275 102 188 230 313 367
demands of vigorous recreational activities. An "intermediate" is a person who
319 104 192 235 320 376
320+ 106 196 239 327 384
has engaged in regular training for up to two years. The intermediate level
indicates some degree of specialization in the exercises and a high level of
Power Clean - Adult Women performance at the recreational level. The term "advanced" refers to an individual
Body Weight Un-trained Novice Intermediate Advanced Elite with multi-year training experience with definite goals in the higher levels of
97 33 61 70 93 117
competitive athletics. The term "elite" refers specifically to athletes competing in
105 35 66 76 101 125
114 38 70 82 108 135 strength sports. Less than 1% of the weight training population will attain this
123 40 74 87 115 143 level.
132 43 79 92 121 152 Tables for the basic barbell exercises were developed from (1) definitions
148 47 87 101 133 167 in "Practical Programming" by Kilgore, Rippetoe, and Pendlay, (2) the
165 50 93 109 144 184
181 54 100 118 155 193
experience and judgment of the authors, (3) the exercise techniques described and
198 58 108 125 165 207 illustrated in “Starting Strength” by Rippetoe and Kilgore, and (4) published
199+ 61 114 132 174 218 performance standards for the sports of powerlifting and weightlifting.

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