Are you as strong as you think you are?

Men and women, check out the below link, it will show where your bench, squat, deadlift, overhead press,  and power clean should be given your level.    Of course different variables such as limb length will affect your strength, these charts do seem to be very reasonable from my experience.   I know many who have surpassed these levels.  But for the majority these levels are very  achievable goals.

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

Pounds Bench Press – Adult Men
Body Weight Untrained Novice Intermediate Advanced Elite
114 85 110 130 180 220
123 90 115 140 195 240
132 100 125 155 210 260
148 110 140 170 235 290
165 120 150 185 255 320
181 130 165 200 275 345
198 135 175 215 290 360
220 140 185 225 305 380
242 145 190 230 315 395
275 150 195 240 325 405
319 155 200 245 335 415
320+ 160 205 250 340 425
Pounds Bench Press – Adult Women
Body Weight Untrained Novice Intermediate Advanced Elite
97 50 65 75 95 115
105 55 70 80 100 125
114 60 75 85 110 135
123 65 80 90 115 140
132 70 85 95 125 150
148 75 90 105 135 165
165 80 95 115 145 185
181 85 110 120 160 195
198 90 115 130 165 205
199+ 95 120 140 175 220

In order for these standards to apply, the bar must make contact with the chest above the bottom of the sternum with a momentary pause and be pressed to full elbow extension.

Pounds Squat – Adult Men
Body Weight Untrained Novice Intermediate Advanced Elite
114 80 145 175 240 320
123 85 155 190 260 345
132 90 170 205 280 370
148 100 190 230 315 410
165 110 205 250 340 445
181 120 220 270 370 480
198 125 230 285 390 505
220 130 245 300 410 530
242 135 255 310 425 550
275 140 260 320 435 570
319 145 270 325 445 580
320+ 150 275 330 455 595
Pounds Squat – Adult Women
Body Weight Untrained Novice Intermediate Advanced Elite
97 45 85 100 130 165
105 50 90 105 140 175
114 55 100 115 150 190
123 55 105 120 160 200
132 60 110 130 170 210
148 65 120 140 185 230
165 70 130 150 200 255
181 75 140 165 215 270
198 80 150 175 230 290
199+ 85 160 185 240 305

In order for these standards to apply, squat must be performed with thighs traveling below parallel to floor.

Pounds Deadlift – Adult Men
Body Weight Untrained Novice Intermediate Advanced Elite
114 95 180 205 300 385
123 105 195 220 320 415
132 115 210 240 340 440
148 125 235 270 380 480
165 135 255 295 410 520
181 150 275 315 440 550
198 155 290 335 460 565
220 165 305 350 480 585
242 170 320 365 490 595
275 175 325 375 500 600
319 180 335 380 505 610
320+ 185 340 390 510 615
Pounds Deadlift – Adult Women
Body Weight Untrained Novice Intermediate Advanced Elite
97 55 105 120 175 230
105 60 115 130 190 240
114 65 120 140 200 255
123 70 130 150 210 265
132 75 135 160 220 275
148 80 150 175 240 295
165 90 160 190 260 320
181 95 175 205 275 330
198 100 185 215 285 350
199+ 110 195 230 300 365

In order for these standards to apply, knees, hips, and upper back must completely extend.

Pounds Power Clean – Adult Men
Body Weight Untrained Novice Intermediate Advanced Elite
114 55 105 125 175 205
123 60 110 135 185 225
132 65 120 150 200 240
148 75 135 165 225 265
165 80 145 180 245 290
181 85 160 195 265 310
198 90 165 205 280 325
220 95 175 215 295 345
242 100 185 225 305 355
275 105 190 230 315 365
319 110 195 235 320 375
320+ 115 200 240 330 385
Pounds Power Clean – Adult Women
Body Weight Untrained Novice Intermediate Advanced Elite
97 30 60 70 95 115
105 35 65 75 100 125
114 40 70 80 110 135
123 40 75 85 115 145
132 45 80 90 120 150
148 50 90 100 135 165
165 50 95 110 145 185
181 55 100 120 155 195
198 60 110 125 165 205
199+ 65 115 135 175 220
Pounds Press – Adult Men
Body Weight Untrained Novice Intermediate Advanced Elite
114 55 75 90 110 130
123 60 80 100 115 140
132 65 85 105 125 150
148 70 95 120 140 170
165 75 100 130 155 190
181 80 110 140 165 220
198 85 115 145 175 235
220 90 120 155 185 255
242 95 125 160 190 265
275 95 130 165 195 275
319 100 135 170 200 280
320+ 100 140 175 205 285
Pounds Press – Adult Women
Body Weight Untrained Novice Intermediate Advanced Elite
97 30 40 50 65 85
105 35 45 55 70 90
114 35 50 60 75 100
123 40 50 60 80 105
132 40 55 65 85 110
148 45 60 70 95 120
165 50 65 75 105 135
181 50 70 80 110 140
198 55 75 85 115 150
199+ 60 80 95 125 160

In order for these standards to apply, knees must be kept straight, torso cannot lay back with the shoulders behind hips, and elbows must completely extend.

Advanced Elite
Pounds Bench Press – Adult Women
Body Weight

About Rick Lange

My goal is to give out training advice that has helped me tremendously. I am 54 yrs old and have been training almost all my life. Weight training...bodybuilding, and powerlifting have been my focus. I ventured into cycling, road and mountain biking and triathlon for a while. Lost lots of weight in order to make myself competitive. Then decided to come back to my roots....weight training. I have a very athletic background, having participated in football, baseball and track in my school days. I am very proud of my accomplishments racing motocross and jet skiis. Also ejoyed windsurfing , kayaying, water skiing and snow boarding/skiing as well. Rick Lange
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