Strength standards by bodyweight for the bench, squat and deadlift, for men and women: what each level means, the averages, and a test that rates your lifts.
Strength standards are the weights that put a lift at each level for your sex and bodyweight. A man of 180 lb who has trained about two years typically benches 220 lb, squats 298 lb and deadlifts 348 lb: the intermediate level, stronger than half of the people who log those lifts (Strength Level).
| Intermediate standard | Bench | Squat | Deadlift |
|---|---|---|---|
| Man, 150 lb (68 kg) | 183 lb | 247 lb | 293 lb |
| Man, 180 lb (82 kg) | 220 lb | 298 lb | 348 lb |
| Man, 210 lb (95 kg) | 254 lb | 344 lb | 398 lb |
| Woman, 130 lb (59 kg) | 102 lb | 157 lb | 187 lb |
| Woman, 160 lb (73 kg) | 120 lb | 181 lb | 213 lb |
The levels show how many logged lifters you out-lift: beginner 5%, novice 20%, intermediate 50%, advanced 80% and elite 95% (Strength Level FAQ). Its users already train, so the general population is weaker. To rate your own numbers across lifts at once, take the how strong am I test.
Trust standards that tell you who was measured. Untrained lab subjects, clinic patients using machines, app users, and competitive lifters all produce different numbers, so an “average” only makes sense in context.
Strength Level associates novice with about six months of training, intermediate with about two years, and advanced with five or more years (Strength Level). Cooper Clinic norms compare bench press to bodyweight by age (Cooper norms via ACE). Each source describes its own population and testing method; neither gives a universal verdict on your strength.
If you’re wondering how much the average man can lift, start with the question of who counts as “average.” People who don’t train, people who log lifts in an app, and competitive lifters are different groups, so their numbers won’t line up.
Compare yourself within your bodyweight row. For a 180-lb man, Strength Level puts an intermediate bench at 220 lb; for a 200-lb man, intermediate is a 243-lb bench, 329-lb squat, and 382-lb deadlift (Strength Level).
Use the lift you care about to find the relevant guide:
| Lift | Guide |
|---|---|
| Bench press | bench press standards, average bench press for men, average bench press for women |
| Squat | average squat for men |
| Deadlift | average deadlift for men |
| Total | the 1000 lb club |
| Pull-ups | what percent of men can do a pull-up |
Specific milestones can help put a bench goal in perspective: see what percentage of men can bench 225 and what percent of men can bench 315. To compare strength across bodyweights, use the DOTS calculator.
Train the lifts you want to be strong at, heavy and often, and add weight when you earn it. Progress slows as you get stronger, so each level takes longer than the last; choose a progression you can repeat with good technique and enough recovery.
For a broader plan, read how to get stronger. If bench press is your priority, how to increase your bench press covers that lift, while how to increase your deadlift focuses on your pull.
If you’ve been stuck at the same level for months, the standard isn’t the problem; something in your training, eating, or recovery may be. Find out what’s holding your lifts back to narrow down what might be limiting your progress.
On Strength Level, a 200-lb man with about a 243-lb bench, 329-lb squat, and 382-lb deadlift is intermediate—stronger than half of its users, typically after about two years of regular training (Strength Level). Treat those numbers as a reference for that user group, not a rule for every man.
They’re accurate for the people they describe. App-based standards skew toward trained lifters and often include estimated maxes, so use them as a guide rather than a census.
Strength Level associates intermediate with about two years of regular training (Strength Level). Consistent, progressive training gets most lifters there; long stalls usually have a specific cause.
Why am I not getting stronger in the gym? Usually one of six rules is broken: load, frequency, progression, muscle, food or sleep. How to find yours and fix it.
Read the articleThe 1000 lb club (454 kg) is a squat, bench and deadlift that total 1,000 lb. How rare it is at your bodyweight, the rules, and how long it takes.
Read the articleHow much should you bench? Bench press standards by bodyweight in lb and kg, what 135 to 315 means at your size, and a checker that rates your bench.
Read the articleHow many people can bench 315? Fewer than 1 in 100 men, fewer still of all adults. See the math, where 315 ranks at your bodyweight and how long it takes.
Read the articleWhat percent of men can bench 225? Not the 1% gym myth: about 1 in 10 men, and 6 in 10 serious lifters. The math, your age and bodyweight, and a checker.
Read the articleDumbbell bench press standards per dumbbell by bodyweight: the average man presses 85 lb in each hand, the average woman 44 lb. Check your level here.
Read the articleLeg press standards by bodyweight: the average man leg presses 500 lb and the average woman 333 lb on a 45-degree sled. See what is good and check your level.
Read the articleThe average bench press for men is 131 lb in active students, 159 lb in clinic tests and 212 lb among lifters who log. Check yours by age and bodyweight.
Read the articleThe average bench press for women who log lifts is 112 lb, with a 167 lb squat and 200 lb deadlift. See standards by bodyweight and check your own level.
Read the articleDeadlift standards by bodyweight: the average deadlift for men who log lifts is 340 lb. Check your level, what 315 and 405 mean, and how long each takes.
Read the articleThe average squat weight for male lifters who log their lifts is 289 lb. See squat standards by bodyweight, what 225 and 315 mean, and check your own level.
Read the articleHow much can the average man lift? Clinic-tested men bench 159 lb, men who log lifts bench 212 and deadlift 340. Compare your own lifts with the average man.
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