THE REPOLVE STRENGTH GUIDE

Strength standards, explained.

A standard gives a lift a reference point. It is useful only when you know what is being compared.

Bodyweight-relative exercise standards

Repolve’s weighted-exercise standards compare estimated one-rep max with bodyweight. An estimated 100 kg bench press at 80 kg bodyweight gives a ratio of 1.25. The exercise and selected sex determine the threshold table used to turn that ratio into an exercise score. Both weights must use the same unit.

Benchmarks, not population percentiles

Beginner, Novice, Intermediate, Advanced, and Elite are labels on Repolve’s scoring scale. They are not measured population percentiles, competition qualifications, or age-adjusted rankings. Below the first reference point is also a valid result. The upper benchmark is not a claim about a human limit.

Keep the load convention consistent

Barbell entries include the bar. Supported dumbbell standards use the weight of one dumbbell. Machine and cable entries use the displayed load, but machines can differ in leverage and pulley ratios. Compare your machine history on the same setup, and treat cross-machine comparisons cautiously.

An exercise score is not an overall score

The tables describe exercise performance. Repolve’s overall Strength Score is built from muscle-level evidence and workout history. It is not the sum of the ratios in these tables. Use the overall calculator when you want the broader starting estimate.

Where these tables come from

The tables below are generated from the same exercise-standard definitions that ship with Repolve. They describe this product’s current model, rather than a newly collected population study. The build reads the production values directly so these pages do not maintain a second copy of the standards.

Explore the exercise tables

Each ratio is an estimated one-rep max divided by bodyweight. These are reference points on the current production scale.

Bench Press: estimated 1RM ÷ bodyweight
Reference	Score	Male	Female
Beginner	20	0.5×	0.25×
Novice	40	0.75×	0.5×
Intermediate	60	1.25×	0.75×
Advanced	100	1.75×	1×
Elite	125	2×	1.5×

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

Back Squat: estimated 1RM ÷ bodyweight
Reference	Score	Male	Female
Beginner	20	0.75×	0.5×
Novice	40	1.25×	0.75×
Intermediate	60	1.5×	1.25×
Advanced	100	2.25×	1.5×
Elite	125	2.75×	2×

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

Deadlift: estimated 1RM ÷ bodyweight
Reference	Score	Male	Female
Beginner	20	1×	0.5×
Novice	40	1.5×	1×
Intermediate	60	2×	1.25×
Advanced	100	2.5×	1.75×
Elite	125	3×	2.5×

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

Lat Pulldown: estimated 1RM ÷ bodyweight
Reference	Score	Male	Female
Beginner	20	0.5×	0.3×
Novice	40	0.75×	0.45×
Intermediate	60	1×	0.7×
Advanced	100	1.5×	0.95×
Elite	125	1.75×	1.3×

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

Incline Dumbbell Press: estimated 1RM ÷ bodyweight
Reference	Score	Male	Female
Beginner	20	0.25×	0.1×
Novice	40	0.35×	0.2×
Intermediate	60	0.5×	0.3×
Advanced	100	0.65×	0.45×
Elite	125	0.85×	0.6×

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