See Where Your Lifts Stand for Your Bodyweight
Pick a lift, enter your bodyweight and your best single, and see your level from untrained to elite.
This tool was built by Serge (MSc) using common strength-to-bodyweight ratios. My background is a lifelong natural lifter with over a decade of drug-free training and a science background (MSc).
My tools are for educational purposes and give practical guidance, not professional advice.
Is your squat, bench, or deadlift any good for your size? Strength standards answer that by comparing your lift to your bodyweight, so you can see roughly where you stand.
Enter your bodyweight and your best single in the same unit, and the tool places you on a simple scale. If you only know a set of several reps, the one-rep max calculator will estimate your single first.
Why I Look at Ratios
I like bodyweight ratios because they compare lifters fairly across different sizes. A heavy lift means more for a light person than for a heavy one, and the ratio shows that straight away.
I use it as a rough checkpoint, and I recommend you do the same. Let it help you choose your next target, not judge how you are doing.
How the Bands Are Set
The tool divides your lift by your bodyweight and compares that ratio with a benchmark for each lift. Deadlifts and squats have higher ratios than the bench press, so every lift has its own scale, running from untrained, through beginner, intermediate and advanced, up to elite.
The ratios are general benchmarks based on typical figures for men, so women, older lifters, and anyone with a very different build may find the bands demanding. Read your result as a guide to where you stand, not a strict rule.
Keeping Your Result in Perspective
Height, limb length, training age, and technique all change what is realistic for you. Two lifters at the same bodyweight can reach very different numbers and both be doing everything right.
The most useful comparison is with yourself. Check back every few months, and focus on climbing steadily rather than on the label.
Moving Up a Level
To compare your total strength across bodyweights, the Wilks calculator gives you a single score. And to find out when to add weight to the bar, the progressive overload calculator gives you the next step after every session.
If you are starting from scratch and want a plan to climb the scale, my Natural Beginner's Muscle Blueprint takes you through 12 weeks of gym training, with form guides and recovery advice.