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How strong are you really?
Select an exercise and your bodyweight — and see how you compare to other lifters.
Your level
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Strength standards by bodyweight
— Werte als Vielfaches des Koerpergewichts (1RM / BW)
| Exercise | Beginner | Novice | Intermediate | Advanced | Elite |
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What are strength standards?
Strength standards help you assess where you stand compared to other lifters. They're based on the ratio between your 1RM (One Rep Max) and your bodyweight — a metric called the Wilks or strength-to-bodyweight ratio.
The categories (Beginner, Novice, Intermediate, Advanced, Elite) are derived from competitive powerlifting data and large-scale community datasets. A 'Beginner' has been training less than 6 months, while 'Elite' represents the top 5% of dedicated trainees — typically 5+ years of consistent, structured training.
Important: These numbers are guidelines, not judgments. Everyone starts differently and has different genetics, limb proportions, and training histories. A 'beginner' at squats can be 'advanced' at bench press. Strength standards also vary by age and sex — the tables here reflect male averages, and female lifters should expect different ratios.
Use standards as orientation — to identify weak points and set realistic goals. If your squat is 'Novice' but your deadlift is 'Intermediate', that's useful information for programming. Track your ratios over months and you'll see concrete progress even when the absolute numbers feel slow.
Less than 6 months of training. Learning basic techniques.
6-12 months of regular training. Linear progression still works.
1-3 years of training. Needs periodized programs for progress.
3-5+ years of training. Progress is slow and hard-earned.
5+ years of dedicated training. Top 5% of all trainees.
Sources
- Kilgore L, Rippetoe M, Hartman E. Strength Standards. Practical Programming for Strength Training.
- Symmetric Strength (2020). Strength Standards Database.
This is built into hitPR.
In the hitPR app, your PRs are detected automatically — 4 PR types and trend analysis help you see your progress.
Discover Tracking & Heatmap