The following tables represent approximate strength standards for some of the most common compound weight-lifting exercises, expressed as multiples of your bodyweight. These standards are divided by gender (men and women) for the age range 18–39, and by training competency: Untrained, Novice, Intermediate, Advanced, and Elite.

The training competency levels are defined as:

• Untrained: Little to no resistance training experience.
• Novice: A few months of training; early strength gains.
• Intermediate: Regular training over 1–2 years with noticeable progress.
• Advanced: Several years of training; near competition-level performance.
• Elite: Highly trained athletes; top percentile strength

Methodology

The numbers provided here are based on various research sources, coaching experience, and aggregate community data from the field of strength and conditioning.

The figures are intended as general guidelines. They represent approximate one-repetition maximum (1RM) multiples relative to bodyweight. For example, if a man in the Intermediate category has a squat standard of 1.5× bodyweight, someone weighing 90kgs should be able to squat around 135kgs. Note that individual performance can vary based on technique, training history, genetics, and other factors. For people over 40 or those with specific health considerations, these numbers may be lower (approximately 10–15% less), so adjust your expectations accordingly.

Squat

Strength Standards for Men (Ages 18–39)

Training Level	1RM as Multiple of Bodyweight
Untrained	0.75×
Novice	1.0×
Intermediate	1.5×
Advanced	2.0×
Elite	2.5×

Women (Ages 18–39)

Training Level	1RM as Multiple of Bodyweight
Untrained	0.5×
Novice	0.75×
Intermediate	1.0×
Advanced	1.5×
Elite	2.0×

Bench Press

Strength Standards for Men (Ages 18–39)

Training Level	1RM as Multiple of Bodyweight
Untrained	0.5×
Novice	0.75×
Intermediate	1.0×
Advanced	1.25×
Elite	1.5×

Women (Ages 18–39)

Training Level	1RM as Multiple of Bodyweight
Untrained	0.25×
Novice	0.5×
Intermediate	0.75×
Advanced	1.0×
Elite	1.25×

Deadlift

Strength Standards for Men (Ages 18–39)

Training Level	1RM as Multiple of Bodyweight
Untrained	0.75×
Novice	1.25×
Intermediate	1.75×
Advanced	2.25×
Elite	2.75×

Women (Ages 18–39)

Training Level	1RM as Multiple of Bodyweight
Untrained	0.5×
Novice	1.0×
Intermediate	1.5×
Advanced	2.0×
Elite	2.5×

Overhead Press

Strength Standards for Men (Ages 18–39)

Training Level	1RM as Multiple of Bodyweight
Untrained	0.30×
Novice	0.50×
Intermediate	0.75×
Advanced	1.00×
Elite	1.25×

Women (Ages 18–39)

Training Level	1RM as Multiple of Bodyweight
Untrained	0.20×
Novice	0.35×
Intermediate	0.50×
Advanced	0.75×
Elite	1.00×