Question 1

What is a good bench press for my bodyweight?

Accepted Answer

As a rough guide, an intermediate male lifter benches about 1x bodyweight and an advanced lifter about 1.5x. For women, intermediate is around 0.75x bodyweight and advanced around 1x. These are 1-rep-max ratios and vary with age, height and training history.

Question 2

How are strength levels defined?

Accepted Answer

Strength levels (Beginner, Novice, Intermediate, Advanced, Elite) are commonly defined by the ratio of your one-rep max to your bodyweight, with separate standards for each lift and for men and women. This calculator uses widely cited bodyweight-ratio benchmarks.

Question 3

Are strength standards exact?

Accepted Answer

No. They are approximate benchmarks aggregated from common strength tables. Real-world performance is affected by limb length, age, bodyweight, and how long you have trained, so treat the result as a rough gauge rather than a verdict.

How strong are you, really?

Know your number. Now go raise it.

Strength standards calculator

Know your number. Now go raise it.