Strength Standards Calculator

How strong are you? Select an exercise to see how your one rep max compares against population standards, interpolated to your exact body weight.

209Exercises5Strength TiersFree

Barbell

Barbell Calf Raise Barbell Curl Barbell Front Raise Barbell Hack Squat Barbell Lunge Barbell Power Shrug Barbell Row Barbell Shrug Behind The Back Barbell Shrug Behind The Neck Press Bench Pin Press Bench Press Bench Pull Box Squat Bulgarian Split Squat Clean Clean And Jerk Clean And Press Clean High Pull Close Grip Bench Press Deadlift Decline Bench Press Ez Bar Curl Floor Press Front Squat Good Morning Half Squat Hang Clean Hang Power Clean Hex Bar Deadlift Hex Bar Shrug Hip Thrust Incline Bench Press Jefferson Deadlift Jefferson Squat Jm Press Log Press Lying Tricep Extension Military Press Neck Curl Overhead Press Overhead Squat Pause Deadlift Pause Squat Paused Bench Press Pendlay Row Pin Squat Power Clean Power Snatch Preacher Curl Push Jerk Push Press Rack Pull Reverse Barbell Curl Reverse Wrist Curl Romanian Deadlift Seated Shoulder Press Single Leg Romanian Deadlift Smith Machine Bench Press Smith Machine Shrug Smith Machine Squat Snatch Snatch Deadlift Split Jerk Split Squat Squat Stiff Leg Deadlift Strict Curl Sumo Deadlift Sumo Squat T Bar Row Thruster Tricep Extension Upright Row Wide Grip Bench Press Wrist Curl Yates Row Zercher Squat

Dumbbell

Arnold Press Bent Over Dumbbell Row Chest Supported Dumbbell Row Close Grip Dumbbell Bench Press Decline Dumbbell Bench Press Decline Dumbbell Fly Dumbbell Bench Press Dumbbell Bench Pull Dumbbell Bulgarian Split Squat Dumbbell Calf Raise Dumbbell Concentration Curl Dumbbell Curl Dumbbell Deadlift Dumbbell Face Pull Dumbbell Floor Press Dumbbell Fly Dumbbell Front Raise Dumbbell Front Squat Dumbbell High Pull Dumbbell Lateral Raise Dumbbell Lunge Dumbbell Pullover Dumbbell Reverse Curl Dumbbell Reverse Fly Dumbbell Reverse Wrist Curl Dumbbell Romanian Deadlift Dumbbell Row Dumbbell Shoulder Press Dumbbell Shrug Dumbbell Side Bend Dumbbell Split Squat Dumbbell Squat Dumbbell Thruster Dumbbell Tricep Extension Dumbbell Tricep Kickback Dumbbell Wrist Curl Dumbbell Z Press Goblet Squat Hammer Curl Incline Dumbbell Bench Press Incline Dumbbell Curl Incline Dumbbell Fly Incline Hammer Curl Lying Dumbbell Tricep Extension One Arm Dumbbell Preacher Curl Renegade Row Seated Dumbbell Curl Seated Dumbbell Shoulder Press Seated Dumbbell Tricep Extension Single Leg Dumbbell Deadlift Tate Press Zottman Curl

Standards are based on one rep max performance data. Scores are interpolated to your exact body weight and compared against population benchmarks across all experience levels.

Strength Standards Calculator

Barbell

Dumbbell

Bodyweight

Cable

Machine

Strength Standards Calculator

Barbell

Dumbbell

Bodyweight

Cable

Machine