Build Tool
Strength Standards
Where your squat, bench and deadlift stand — beginner to elite, by bodyweight.
Your levelNovice0.8× bodyweight
Beginner — Bench Press38 kg0.5× bodyweight
Novice — Bench Press56 kg0.75× bodyweight
Intermediate — Bench Press75 kg1× bodyweight
Advanced — Bench Press94 kg1.25× bodyweight
Elite — Bench Press113 kg1.5× bodyweight
Bands are a general guide compiled from commonly used strength-standard charts; published tables vary by source, bodyweight and federation, and shorter/lighter lifters often clear higher multiples. Use them to pick the next milestone, not to grade yourself.
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