Reference Charts
One Rep Max Chart — Strength Standards by Lift
Reference chart showing absolute 1RM targets for squat, bench press, deadlift, and overhead press at beginner to elite level for men and women by bodyweight. Supports kg and lbs.
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Weight Unit
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Standards
Strength Standards — Men (ratio × bodyweight)
| Lift | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Squat | 1.0× BW | 1.25× BW | 1.5× BW | 1.75× BW | 2.0× BW+ |
| Bench | 0.5× BW | 0.75× BW | 1.0× BW | 1.25× BW | 1.5× BW+ |
| Deadlift | 1.5× BW | 1.75× BW | 2.0× BW | 2.5× BW | 3.0× BW+ |
| OHP | 0.35× BW | 0.5× BW | 0.65× BW | 0.8× BW | 1.0× BW+ |
Strength Standards — Women (ratio × bodyweight)
| Lift | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Squat | 0.6× BW | 0.75× BW | 1.0× BW | 1.25× BW | 1.5× BW+ |
| Bench | 0.35× BW | 0.5× BW | 0.65× BW | 0.85× BW | 1.0× BW+ |
| Deadlift | 1.0× BW | 1.25× BW | 1.5× BW | 2.0× BW | 2.5× BW+ |
| OHP | 0.25× BW | 0.35× BW | 0.45× BW | 0.6× BW | 0.75× BW+ |
Frequently Asked Questions
Men 1RM squat: Beginner 1.0×BW, Novice 1.25×BW, Intermediate 1.5×BW, Advanced 1.75×BW, Elite 2.0×BW+. Women: Beginner 0.6×BW, Novice 0.75×BW, Intermediate 1.0×BW, Advanced 1.25×BW, Elite 1.5×BW+. A 90 kg intermediate man should target 135 kg squat (1RM). Standards reference raw back squat with full depth (hip crease below knee).
Men 1RM bench: Beginner 0.5×BW, Novice 0.75×BW, Intermediate 1.0×BW, Advanced 1.25×BW, Elite 1.5+×BW. Women: Beginner 0.35×BW, Novice 0.5×BW, Intermediate 0.65×BW, Advanced 0.85×BW, Elite 1.0+×BW. An 80 kg intermediate man should target 80 kg bench (1.0×BW). Standards are for raw flat barbell bench press, with a pause at chest.
Men 1RM deadlift: Beginner 1.5×BW, Novice 1.75×BW, Intermediate 2.0×BW, Advanced 2.5×BW, Elite 3.0+×BW. Women: Beginner 1.0×BW, Novice 1.25×BW, Intermediate 1.5×BW, Advanced 2.0×BW, Elite 2.5+×BW. Deadlift allows 20–30% more than squat and ~50% more than bench for most lifters. Standards are for conventional style using a barbell, no sumo stance.
Epley formula: 1RM = weight × (1 + reps/30). Example: 100 kg × 5 reps = 100 × 1.167 = 116.7 kg. Brzycki: 1RM = weight × 36/(37−reps). Most accurate for 1–10 reps — above 10 reps, formulas become less reliable. Use a 3–5RM set for safer estimation rather than true 1RM testing. Our One Rep Max Calculator applies these formulas automatically.
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