Calculate how much you can lift relative to your body weight - a key measure of functional strength.
Measurement System:
Your Results
Strength Ratio
-x BW
Strength Level
Intermediate
What This Means
Your strength ratio will be explained here.
General Strength Standards (x Bodyweight)
Level
Bench
Squat
Deadlift
OHP
Beginner
0.5x
0.75x
1.0x
0.35x
Novice
0.75x
1.25x
1.5x
0.5x
Intermediate
1.0x
1.5x
2.0x
0.75x
Advanced
1.5x
2.0x
2.5x
1.0x
Elite
2.0x+
2.5x+
3.0x+
1.25x+
References: Strength standards based on NSCA guidelines and compiled powerlifting data. Individual results vary based on training age, biological factors, and body composition.