Rate all your lifts at once
Enter your best estimated max for each lift you train (leave blank to skip). You get a level per lift, an overall level, and the lift that is lagging behind the rest.
| Lift | Level | × bodyweight | Next level at |
|---|---|---|---|
| Bench press | – | – | – |
| Squat | – | – | – |
| Deadlift | – | – | – |
| Overhead press | – | – | – |
Fill in at least two lifts to see your overall level.
Bench press standards by bodyweight (lb, one rep max)
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | 70 | 100 | 135 | 205 | 275 |
| 135 | 75 | 110 | 150 | 220 | 295 |
| 150 | 80 | 120 | 160 | 235 | 315 |
| 165 | 85 | 125 | 170 | 255 | 335 |
| 180 | 90 | 135 | 180 | 270 | 360 |
| 200 | 95 | 145 | 190 | 290 | 385 |
| 220 | 100 | 155 | 205 | 305 | 410 |
| 240 | 110 | 160 | 215 | 325 | 435 |
| 275 | 120 | 180 | 235 | 355 | 475 |
| 310 | 130 | 195 | 255 | 385 | 515 |
What the levels mean
- Beginner: Can perform the lift with correct form; a few weeks of training.
- Novice: Several months of consistent training.
- Intermediate: One to two years of structured training.
- Advanced: Multiple years of dedicated training; competitive at local meets.
- Elite: Top few percent of drug-tested competitive lifters.
FitForge standards are bodyweight multiples at a reference bodyweight (80 kg for men, 60 kg for women), scaled by bodyweight to the power of two-thirds. That scaling reflects a well-established finding in strength research: strength rises with muscle cross-sectional area, which grows slower than bodyweight. It is why a 60 kg lifter benching 1.5× bodyweight and a 110 kg lifter benching 1.25× can be equally strong for their size. The multiples are rounded benchmarks in line with common coaching standards, not percentiles from a database.
All lift standards: bench press, squat, deadlift, overhead press, front squat, incline bench press, barbell row, dumbbell bench press.