View strength standards for the main exercises, tailored to your body weight. Compare your own level.
Weights rounded to 2.5 kg
| Exercise | Beginner 3-6 months |
Intermediate 1-2 years |
Advanced 2-5 years |
Elite 5+ years |
|---|
These are guidelines based on averages. Individual factors such as height, limb length and training history play a role. Use these standards as a compass, not as a final destination.
Want a training plan focused on reaching the next level?
Message SteevStrength standards give an indication of where you stand compared to other lifters of the same weight. They are based on a 1RM (one rep max) - the maximum weight you can lift once with good technique.
Don't know your 1RM? No problem. Use a weight with which you can do a maximum of 3-5 repetitions and multiply that by 1.1 for an estimate. Or use our 1RM calculator.
Don't focus on comparing with others, but on consistent progress. A beginner who gets stronger every month is on the right track - regardless of the absolute weight on the bar.