Strength Standards
What counts as a respectable squat, bench and deadlift at each stage of training, and why these numbers are a rough map rather than a scorecard.
Last updated: 1 July 2026
Overview
Strength standards are rough benchmarks for what a given lift looks like at each stage of training.
They are useful for calibrating expectations and spotting a lift that has fallen badly behind the others. They are not a measure of whether you are training well, and they are heavily affected by limb lengths, bodyweight and how long you have been lifting.
Quick Answer
A commonly used benchmark for a trained male lifter is a squat around 1.5 times bodyweight, a bench press around 1.25 times, and a deadlift around 2 times. Trained female lifters typically reach around 1.25, 0.75 and 1.5 times bodyweight respectively.
Key Points
- Standards are ratios to bodyweight, not absolute numbers.
- They vary enormously with limb length and training history.
- Use them to spot imbalances, not to judge yourself.
- Reaching intermediate on all four lifts takes most people two to three years.
- Nobody progresses through them evenly.
Multiples of bodyweight, men
| Lift | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Back squat | 1.0x | 1.5x | 2.0x |
| Bench press | 0.75x | 1.25x | 1.5x |
| Deadlift | 1.25x | 2.0x | 2.5x |
| Overhead press | 0.5x | 0.8x | 1.0x |
Multiples of bodyweight, women
| Lift | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Back squat | 0.75x | 1.25x | 1.75x |
| Bench press | 0.5x | 0.75x | 1.0x |
| Deadlift | 1.0x | 1.5x | 2.0x |
| Overhead press | 0.35x | 0.5x | 0.75x |
Beginner here means roughly six months of consistent training, intermediate two to three years, advanced five or more.
What these standards cannot tell you
| They do not account for | Why it matters |
|---|---|
| Limb lengths | Long femurs make squatting harder, long arms make deadlifting easier |
| Bodyweight extremes | Ratios flatter light lifters and punish heavy ones |
| Age | A 55 year old intermediate is a different achievement to a 22 year old one |
| Training history | Someone regaining old strength moves through these fast |
| Injury history | Constrains what is available, not what is possible |
Two people with identical training and effort can sit a whole category apart because of skeletal proportions. That is not a character flaw.
Using them well
The single most useful thing standards do is expose imbalance. If your deadlift is advanced and your overhead press is beginner, that is worth knowing.
| Ratio | Roughly expected |
|---|---|
| Bench to squat | Bench about 75 percent of squat |
| Squat to deadlift | Squat about 80 percent of deadlift |
| Overhead press to bench | Press about 60 to 65 percent of bench |
A lift well outside these ratios usually means a movement pattern you have been avoiding, and that is where the easiest progress is available.
Common Mistakes
| Mistake | Why it causes problems | Better approach |
|---|---|---|
| Treating standards as a deadline | Creates rushed progression and injuries | Use them as a map, not a clock |
| Comparing across bodyweights | Ratios do not scale linearly | Compare to your own history |
| Chasing a number with poor form | A bad rep at a good weight is a bad rep | Standards assume full range of motion |
| Ignoring the lift that lags | Imbalances get worse, not better | Prioritise the weak pattern |
Frequently Asked Questions
Is a 100kg bench press good?
It depends on your bodyweight and training age. For an 80kg man after a couple of years, it is a solid intermediate bench. For a 60kg woman it would be exceptional.
How long to reach intermediate standards?
Two to three years of consistent training for most people, assuming reasonable programming and nutrition.
Do these standards assume full range of motion?
Yes. Squats to at least parallel, bench press to the chest, deadlifts from the floor to full lockout. Partial reps at heavier weights are not comparable.
Should I care about standards at all?
Only as a diagnostic. The number that matters is whether your logbook this month is better than your logbook three months ago.
Sources
National Strength and Conditioning Association - https://www.nsca.com/
American College of Sports Medicine - https://acsm.org/