Strength
Strength standards calculator
How your 1RM compares to typical lifters at your bodyweight.
Your stats
Classification
Intermediate
1.75× bodyweight on back squat.
- Beginner135 lb
- Novice225 lb
- Intermediate315 lb
- Advanced405 lb
- Elite495 lb
How the levels are defined
The five-level scale (Beginner, Novice, Intermediate, Advanced, Elite) is the most common classification used in strength coaching. Cut-offs are expressed as a multiplier of bodyweight, because absolute weight obviously favours heavier lifters.
For example, a 1× bodyweight bench is Intermediate-tier for most adult men; a 1.5× bodyweight bench is Advanced. Squat and deadlift standards are higher because more of the body contributes to the lift; overhead press standards are lower for the opposite reason.
Frequently asked questions
Where do these numbers come from?
From the bodyweight-multiplier tables published by Strength Level and Lon Kilgore, which compile data from hundreds of thousands of recorded lifts. The categories shown here use the most widely accepted multipliers; different federations and coaches use slightly different cut-offs.
How long does each level take?
Roughly: 3–6 months of consistent lifting to reach Novice, 1–2 years to reach Intermediate, 3–5 years to reach Advanced, and 5+ years (usually with focused programming) to reach Elite. Genetic factors mean the same training produces faster progress for some lifters than others.
I'm Intermediate on squat and Beginner on bench. Is that normal?
Yes. Most lifters are stronger on one or two lifts and lagging on others. Limb proportions and prior sports background both influence which lifts come naturally. Programmes that target lagging lifts (extra volume, specialty cycles) usually fix the imbalance over a few months.