Explore evidence-based strength benchmarks for common exercises. Standards are expressed as bodyweight multipliers, showing what you should be able to lift relative to your own weight across five experience levels.
These standards help you understand where you currently stand and set realistic goals for progression. Click any exercise to see detailed standards and use our calculator to find your level.
Strength standards are compiled from research literature, competitive lifting databases, and coaching experience. They represent typical performance levels for trained individuals.
Level Definitions:
Individual results vary based on genetics, training history, and other factors. Use these as general guidelines, not absolute measures.