What is a good strength-to-weight ratio?
Bench, squat, and deadlift standards by bodyweight and sex. See if you’re average, advanced, or elite.
Strength Standards
Relative-to-bodyweight benchmarks (male; female: ~70%):
| Lift | Average | Advanced | Elite |
|---|---|---|---|
| Bench Press | 1.0× | 1.5× | 2.0× |
| Squat | 1.25× | 1.75× | 2.5× |
| Deadlift | 1.5× | 2.0× | 3.0× |
| Pull-ups | 5 reps | 10 reps | 15+ reps |
| Push-ups | 15 reps | 30 reps | 50+ reps |
Frequently asked questions
Quick answers to common questions
What is a good strength to weight ratio?
For bench press: 1.0× bodyweight is average, 1.5× advanced, 2.0× elite. For squat: 1.25× average, 1.75× advanced, 2.5× elite. For deadlift: 1.5× average, 2.0× advanced, 3.0× elite.
What is the average bench press to bodyweight ratio?
Average gym-trained male: 1.0-1.25× bodyweight. Average untrained male: 0.75×. Females typically bench 0.5-0.75× bodyweight.
How much should I be able to squat at my weight?
For a healthy adult male: 1.25× bodyweight is average, 1.5× is good, 2×+ is advanced. For females: roughly 0.75-1.5× bodyweight.
References
Peer-reviewed sources behind this calculator
- American College of Sports Medicine (2021). ACSM Guidelines for Exercise Testing and Prescription. 11th edition: Muscular fitness testing and prescription.
- LeSuer DA, et al. (1997). Journal of Strength and Conditioning Research. Relationship between percent body fat and strength standards in college-age men and women.
- Harman EA, et al. (2001). Military Medicine. Prediction of one-repetition maximum strength from multiple-repetition maximum testing. doi:10.1093/milmed/166.4.332
Show all 4 references
- USA Powerlifting (2024). USAPL. Classifications and standards: Open division (raw).
Methodology
Standards: ACSM Guidelines for Exercise Testing + USAPL classifications. Female ratios typically ~70% of male standards.
Disclaimer: For informational purposes only.