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Strength Standards

How much should you lift? These tables show where each of LiftCamp's 5 levels starts on 7 lifts, for men and women at your bodyweight. Pick a lift, put in a recent set, and the calculator shows your level and how far it is to the next.

Almost everyone starts at Beginner. Novice is a fair goal for your first 6 months, and moving up one level on any lift is real progress.

Find your level

lb
lb

Standards for

Put in a recent set, your bodyweight and Men or Women to see your level.

Novice and Intermediate on 7 lifts

Novice and Intermediate for a 180 lb man and a 140 lb woman, in lb
LiftMen, 180 lbWomen, 140 lb
NoviceIntermediateNoviceIntermediate
Bench press1351805590
Squat18027090140
Deadlift225315125175
Overhead press901254065
Barbell row1051505080
Romanian deadlift16023085125
Lat pulldown1151605585

What the levels mean

  • Beginner. Under Novice. Where nearly everyone starts.

  • Novice. A few months of steady training, usually 2 or 3 days a week.

  • Intermediate. Usually a year or more of training with a plan.

  • Advanced. Years of focused training.

  • Elite. Competitive lifters. Few people reach it on any lift.

Questions

What's a good strength level for a beginner?

Beginner is where nearly everyone starts, and Novice is a fair goal for your first 6 months. Pick one lift you care about and watch it move up a level.

Do I need to test my 1-rep max?

No. Put in any recent set of 1 to 12 reps and the calculator estimates your max with the Epley formula. Sets under 10 reps give the closest estimate.

Where do these numbers come from?

They're LiftCamp's own standards, set as multiples of bodyweight and scaled so heavier lifters need a little less per pound. They match the level the LiftCamp app shows on each lift. Other sites use different tables, so your level may differ by a step between them.

Does age change my level?

Yes, a little. The tables assume ages 18 to 39. From 40 the thresholds drop 5%, and they drop further each decade after that. Under 18 they're 15% lower. Add your age in the calculator and it adjusts.

Track your level as you lift

The free LiftCamp app shows your strength level on all 7 of these lifts and how far you are from the next one, updated every time you log a set. Free on iPhone.

Download on the App Store

Free on iPhone. Coming to Android.