How strong
are you, really?
Your bench, squat, deadlift, and press, placed on an honest ladder from untrained to elite. Not the plates on the bar, the bar relative to your bodyweight, scaled for sex. Enter one lift and see exactly where you stand and what the next tier takes.
Enter what you lifted, for how many reps, and your bodyweight to see where you land.
Standards by lift
Bench Press
The flat barbell bench press. The most benchmarked lift there is, and the one most lifters overrate their own number on.
Back Squat
The high-bar or low-bar back squat to depth. Depth matters: a quarter squat is a different lift and a much bigger number.
Deadlift
The conventional barbell deadlift from the floor. The lift where most people are strongest relative to bodyweight, and where the biggest raw numbers live.
Overhead Press
The standing barbell shoulder press, no leg drive. Slow to move and unforgiving, which is exactly why it is such an honest measure of pressing strength.
Where these numbers come from
These are experience-tier standards expressed as bodyweight multiples. They are not drawn from a private database of lifts, and we will not pretend otherwise. Instead they sit at the consensus of the most-cited published strength standards, which agree more than people assume: a male intermediate bench lands near 1.25 times bodyweight in every one of them.
Bodyweight, not raw load. A 70 kg lifter and a 100 kg lifter who both bench 100 kg are not equally strong. Expressing the standard as a ratio of bodyweight is what makes it comparable across sizes, and it is why the calculator asks your bodyweight before it says anything.
Scaled for sex. Female thresholds are derived from the male ones with a per-lift factor, roughly 0.62 for upper-body lifts and 0.72 for lower-body lifts. That reflects the well-documented sex difference in relative strength, larger in the upper body than the lower.[1]
Estimated one-rep max. You do not need to have maxed out. Enter a heavy set of any rep count and the calculator estimates your one-rep max with the Epley formula, which holds up well to about ten reps.
What the standard cannot know. It does not see your squat depth, your bench pause, your age, or your leverages. A quarter squat will read two tiers too high. Test the lifts honestly, full range and locked out, or the number flatters you and helps no one.
References
- Jaric S. Muscle strength testing: use of normalisation for body size. Sports Med. 2002;32(10):615-631. PubMed 12141882
Tier multiples reconciled from the ExRx.net weightlifting standards, Jeff Nippard's published standards, and Strength Level's ratio tables.
Watch your ratios climb
Vora logs every set, estimates your one-rep max on each lift, and shows your strength curve session over session. Free on iPhone and Android.
