📈 Strength Standards
How much should you lift in the squat, bench, deadlift and more? This tool gives you rough guideline numbers by bodyweight, sex and training level — from beginner to elite.
| Level | Guide (kg) | × bodyweight |
|---|
Rough guideline values (multiples of bodyweight), not an official standard.
How it works
Pick sex and exercise and enter your bodyweight. The numbers are based on common bodyweight multiples (e.g. an intermediate male squat ≈ 1.5× bodyweight). They are guidelines, not an official standard — individual variation is large.
FAQ
Are these official standards?
No. They are common approximations for rough orientation. Real standards depend on age, leverages and training experience.
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