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Strength Standards Calculator

Work out strength standards instantly with clear inputs, formula shown and shareable results.

About Strength Standards Calculator

Strength standards express a one-rep max as a multiple of body weight, because absolute load means little without it. For the back squat the common thresholds are 0.75x beginner, 1.25x novice, 1.75x intermediate and 2.25x advanced. A 140 kg squat at 80 kg is 1.75x - intermediate, with 180 kg needed for advanced.

Formulas

Relative strength

ratio = one-rep max / body weight

Squat thresholds

0.75x novice, 1.25x intermediate, 1.75x advanced entry, 2.25x advanced

Worked example

With the default values below, Strength Standards Calculator returns Lift Relative To Body Weight of 1.750. Change any input above and every figure here is recalculated in your browser.

Inputs used

Weight lifted for one repminimum 0 kg
140 kg
Body weightminimum 0 kg
80 kg
Exerciseone of Back squat, Bench press, Deadlift, Overhead press
Back squat

Results

Lift Relative To Body Weight
1.750 x bodyweight
Strength Level
Advanced
Weight For The Next Level
180.0 kg
Progress Towards Advanced
77.8%

Step by step

  1. 1Values used
  2. 2Relative strength
  3. 3Squat thresholds
  4. 4Lift Relative To Body Weight= 1.750 x bodyweight
  5. 5Strength Level= Advanced
  6. 6Weight For The Next Level= 180.0 kg
  7. 7Progress Towards Advanced= 77.8

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 3 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

Why are deadlift standards higher?

Because the deadlift uses the strongest muscle groups over a shorter range with no eccentric phase, so absolute loads are naturally larger.

Do standards apply to all ages?

They are derived from adult men and women of typical training age. Masters and juniors should expect proportionally lower thresholds.

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