How much should I be able to squat?

For a man training for a year or two, around 1.25 to 1.75 times bodyweight is typical. For a woman, around 0.9 to 1.3 times bodyweight. Beginners often start below bodyweight and progress quickly.

What is a good bench press for my weight?

A bodyweight bench press is a common goal for men and counts as intermediate here; advanced starts at 1.25 times bodyweight. For women, about 0.55 to 0.8 times bodyweight is a solid intermediate bench.

What is a good deadlift?

A deadlift of double bodyweight marks advanced for men; 1.5 times bodyweight is intermediate. For women, 1.6 times bodyweight marks advanced.

Are these strength standards accurate?

They are coaching rules of thumb, not a scientific scale. They give a fair picture for drug-free lifters, but genetics, limb length and training age all play a part.

How do I compare strength between different bodyweights?

Use a bodyweight-adjusted score such as DOTS or Wilks. They account for heavier lifters naturally lifting more.

Home › Tools › Strength standards

Strength standards

Reviewed by Aaron Parry, strength and conditioning coach for RAF Rugby and Peterborough Rugby
Updated 22 October 2026

An intermediate male lifter squats about 1.25× bodyweight, benches 0.9× and deadlifts 1.5×. Advanced starts at 1.75×, 1.25× and 2×. For women, intermediate starts at about 0.9×, 0.55× and 1.1×. Enter your bodyweight and best lift below to see your level for each lift.

Don't know your max? Use the one-rep max calculator with a recent hard set.

Strength standards as multiples of bodyweight

The levels are the bodyweight multiples Lift Proven uses in the app. They are common coaching rules of thumb rather than a scientific scale, and they are a fair guide for drug-free lifters training in a normal gym.

Men

Lift	Novice	Intermediate	Advanced	Elite	World class
Squat	0.75×	1.25×	1.75×	2.5×	3×
Bench press	0.5×	0.9×	1.25×	1.75×	2.2×
Deadlift	1×	1.5×	2×	2.75×	3.25×
Overhead press	0.35×	0.55×	0.8×	1.05×	1.35×

Women

Lift	Novice	Intermediate	Advanced	Elite	World class
Squat	0.5×	0.9×	1.3×	1.9×	2.4×
Bench press	0.3×	0.55×	0.8×	1.1×	1.4×
Deadlift	0.65×	1.1×	1.6×	2.2×	2.7×
Overhead press	0.2×	0.35×	0.5×	0.7×	0.9×

Each number is where that level starts. Below novice counts as "starter": everyone begins there.

What the levels mean

Novice: a few months of regular training. Weights still go up most sessions.
Intermediate: usually one to three years of consistent training. Progress comes week to week rather than session to session.
Advanced: years of focused training. Progress is measured over months.
Elite and world class: competitive powerlifter territory.

Comparing across bodyweights

Multiples of bodyweight flatter lighter lifters, because strength doesn't rise in a straight line with size. To compare a 60 kg lifter with a 110 kg lifter fairly, use a DOTS score. Lift Proven's leaderboards rank by DOTS for exactly this reason.

Climb from novice to elite with a coach

Lift Proven shows your level on every lift, how much you need for the next one, and sets each session to get you there. Then you can prove it on your gym's leaderboard.

Download on the App Store Get it on Google Play

Questions

How much should I be able to squat?: For a man training for a year or two, around 1.25 to 1.75 times bodyweight is typical. For a woman, around 0.9 to 1.3 times bodyweight. Beginners often start below bodyweight and progress quickly.
What is a good bench press for my weight?: A bodyweight bench press is a common goal for men and counts as intermediate here; advanced starts at 1.25 times bodyweight. For women, about 0.55 to 0.8 times bodyweight is a solid intermediate bench.
What is a good deadlift?: A deadlift of double bodyweight marks advanced for men; 1.5 times bodyweight is intermediate. For women, 1.6 times bodyweight marks advanced.
Are these strength standards accurate?: They are coaching rules of thumb, not a scientific scale. They give a fair picture for drug-free lifters, but genetics, limb length and training age all play a part.
How do I compare strength between different bodyweights?: Use a bodyweight-adjusted score such as DOTS or Wilks. They account for heavier lifters naturally lifting more.