Strength
Strength Standards Calculator
Rank your lifts from Beginner to Elite based on bodyweight ratios.
Result
By lift
| Bench Press | Novice | 1× BW | Intermediate at 100 kg |
| Squat | Novice | 1.5× BW | Intermediate at 140 kg |
| Deadlift | Novice | 1.75× BW | Intermediate at 160 kg |
| Overhead Press | Novice | 0.63× BW | Intermediate at 64 kg |
Score by lift
Position on the standards scale: Beginner 20, Novice 40, Intermediate 60, Advanced 80, Elite 100.
Questions people usually ask
What are the strength standards based on?
Each lift is divided by bodyweight and compared with approximate bodyweight-ratio thresholds for Beginner to Elite, in the style of the ExRx and Kilgore strength standards tables; they are coaching benchmarks, not fitted to a dataset. The 0-100 score places the five thresholds at 20, 40, 60, 80 and 100 and is a position on that scale, not a population percentile.
Should I enter my actual 1RM or estimated?
Either works. If you don't test true 1RMs, use our One-Rep Max Calculator to estimate from a working set.
Why are male and female standards different?
Biological differences in muscle mass distribution mean different absolute strength benchmarks. Both scales use the same Beginner-to-Elite progression.
Is this tool free and private to use?
Yes. All calculations run locally in your browser. No data is sent to any server, no account is required, and no cookies are set.
The formula, worked through
- Formula RPE to Percentage Formula (Tuchscherer)
RPE to percentage formula: the Tuchscherer (RTS) chart maps reps × RPE to a share of 1RM; RPE 8 for 5 reps is 81.1%. Worked squat example and the RIR scale.
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Background on the Strength Standards Calculator
- Guide How to Use Your One-Rep Max for Training Programming
How to use your one-rep max for programming: estimate it from a 3-5 rep set, set a training max at 85-90%, load sets by percentage, and adjust with RPE.
- Statistics One-Rep Max Statistics: Strength Standards by Lift
One-rep max statistics: squat, bench and deadlift norms from 809,986 drug-tested powerlifting entries, 1RM formula accuracy and strength loss with age.
- Statistics Strength Training Statistics: Health & Mortality Data
Strength training statistics: participation, mortality reduction, volume, frequency and failure research, and health effects, each with its source.
Articles
- 13 min read RPE Programming: Why the Math Beats the Coach
When RPE prescription dominates fixed %1RM, when it doesn't, and how to calibrate the scale so the math actually works for an intermediate lifter.
- 12 min read Powerlifting Peaking Math
Powerlifting peaking compared: Smolov, Sheiko, and Texas Method — volume curves, recovery demands, and the meet-prep windows each handles best.
- 12 min read Why You Stalled at a 1.5x Bodyweight Squat
Why your squat stalled at 1.5x bodyweight — and the four programming, recovery, and technique levers most lifters should pull before adding volume.
Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/strength-standards-calculator.js";Input and output contract, TypeScript types and the guide for agents.