Lifting strength standards, explained.

How to read the strength-standard tables

Each table below belongs to a specific exercise. Choose the Male or Female column matching the sex input used for your calculation, then compare your estimated one-rep-max-to-bodyweight ratio with the benchmark rows. A value of 1.25 means an estimated one-rep max equal to 1.25 times bodyweight. It is a reference for that exercise and load convention, not a target that applies to every movement.

Worked example: from a set to a bodyweight ratio

Illustrative example: an 80 kg lifter records 80 kg for 6 reps on bench press. Repolve’s weighted-set formula gives 80 × (1 + 6 ÷ 30) = 96 kg estimated one-rep max. Dividing 96 by 80 gives a ratio of 1.20. Compare 1.20 with the bench press table for the selected sex. Do not compare the six-rep load directly with a table intended for estimated one-rep maxes.

What Beginner, Novice, and Intermediate mean here

Beginner, Novice, Intermediate, Advanced, and Elite are benchmark labels on Repolve’s scoring scale. They are not measured population percentiles, competition qualifications, age-adjusted rankings, or requirements for how long someone must have trained. A result below the first reference point is valid, and the top reference point is not a claim about a human limit.

How bodyweight affects the comparison

The same estimated lift produces different bodyweight ratios at different bodyweights. An estimated 100 kg lift is 1.25 times bodyweight for an 80 kg lifter and 1.00 times bodyweight for a 100 kg lifter. That explains a difference in this relative-strength benchmark; it does not mean the absolute load differs. Keep absolute performance and bodyweight-relative comparisons distinct when reviewing progress.

Use the correct load convention

Barbell entries include the bar and plates. Supported dumbbell standards use one dumbbell: two 30 kg dumbbells are entered as 30 kg, not 60 kg. Machine and cable entries use the displayed load, but leverage and pulley ratios differ between machines. Use the same setup for longitudinal comparisons and treat cross-machine benchmarks cautiously. Bodyweight and lifting load must use the same unit.

Why different exercises have different standards

Flat barbell bench press, incline dumbbell press, back squat, and lat pulldown are separate exercises with separate thresholds. A similar movement name does not make their loads interchangeable. Use the calculator matching the exercise you performed. Bodyweight exercises such as pull-ups also have separate modeling and are not represented by the weighted-lift forms below.

An exercise standard is not a whole-body assessment

An exercise score benchmarks that movement. Repolve’s overall Strength Score combines available muscle-level estimates from eligible workout evidence. Adding the ratios in these tables does not produce an overall score, and one strong lift does not measure every muscle. Use the Strength Score calculator for a broader starting estimate and read its muscle coverage alongside the result.

Where Repolve’s standards come from

The tables below are generated directly from the exercise-standard definitions used by Repolve’s production scoring engine. They document this product’s current model, not a newly collected population study or a universal consensus standard. This shared source keeps the displayed thresholds aligned with the calculators. Interpretation still depends on accurate inputs, comparable technique, and the limitations of estimated one-rep maxes.

Explore the exercise tables

Weighted lift tables use estimated one-rep max divided by bodyweight. The unassisted pull-up table uses repetitions instead. These are reference points on the current production scale.

Enter the total barbell weight, including the bar. Try the bench press calculator →

Enter the total barbell weight, including the bar. Try the back squat calculator →

Enter the total barbell weight, including the bar. Try the deadlift calculator →

Enter the load shown on the machine or cable stack. Try the lat pulldown calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the incline dumbbell press calculator →

Enter the total barbell weight, including the bar. Try the overhead press calculator →

Enter the total barbell weight, including the bar. Try the barbell row calculator →

These are the production repetition reference points. Some female reference points share zero reps; they are not distinct observed ability levels. The calculator accepts completed sets of at least one rep.

Enter unassisted bodyweight repetitions only. Do not include weighted or assisted sets. Try the pull-up calculator →

Enter the total barbell weight, including the bar. Try the incline bench press calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the dumbbell bench press calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the machine chest press calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the smith machine incline bench press calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the dumbbell shoulder press calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the arnold press calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the machine shoulder press calculator →

Enter the total barbell weight, including the bar. Try the front squat calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the goblet squat calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the leg press calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the hack squat calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the leg curl calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the seated leg curl calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the lying leg curl calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the calf raise calculator →

Enter the total barbell weight, including the bar. Try the romanian deadlift calculator →

Enter the total barbell weight, including the bar. Try the hip thrust calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the dumbbell row calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the chest supported row calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the seated cable row calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the t-bar row calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the dumbbell bicep curl calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the hammer curl calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the preacher curl calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the dumbbell preacher curl calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the incline dumbbell curl calculator →

Enter the total barbell weight, including the bar. Try the ez bar curl calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the shrug calculator →

Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Try the tricep pushdown calculator →

Enter the weight of ONE dumbbell, not the combined pair. Try the overhead tricep extension calculator →

Enter the total barbell weight, including the bar. Try the skullcrusher calculator →

Enter the total barbell weight, including the bar. Try the close grip bench press calculator →

Keep exploring

• What is your Strength Score? →
• How to track strength progress. →
• Your Strength Profile, explained. →