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Strength standards: how strong am I?

Enter your bodyweight and lifts to see where you stand among raw competitors in your weight class. No guesswork: the percentiles come from official results across every federation.

Also known as: strength level · how strong am I · squat standards · bench press standards · deadlift standards

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IPF class: -83 kg. Compared with raw competitors in this class over the last 10 years.

Squat180 kg

Intermediatestronger than 45 % of competitors

Proficient level at 182.5 kg · 66,502 competitors -83 kg

Bench press120 kg

Proficientstronger than 50 % of competitors

Advanced level at 135 kg · 66,498 competitors -83 kg

Deadlift220 kg

Proficientstronger than 55 % of competitors

Advanced level at 240 kg · 66,498 competitors -83 kg

Total520 kg

Proficientstronger than 52 % of competitors

Advanced level at 575 kg · 66,516 competitors -83 kg

DOTS351.05

Intermediatestronger than 47 % of competitors

Proficient level at 356 · 66,516 competitors -83 kg

Standards by weight class

Loads where each level starts, by IPF class, among raw competitors of the last 10 years (OpenPowerlifting data, updated daily).

Total · Men
ClassIntermediateProficientAdvancedEliteInternational
-59 kg257.5 kg332.5 kg407.5 kg467.5 kg555 kg
-66 kg357.5 kg425 kg482.5 kg532.5 kg625 kg
-74 kg415 kg472.5 kg530 kg580 kg675 kg
-83 kg457.5 kg515 kg575 kg627.5 kg727.5 kg
-93 kg490 kg552.5 kg612.5 kg670 kg772.5 kg
-105 kg517.5 kg585 kg652.5 kg712.5 kg817.5 kg
-120 kg537.5 kg615 kg690 kg757.5 kg870 kg
120+ kg552.5 kg642.5 kg730 kg810 kg952.5 kg
Squat · Men
ClassIntermediateProficientAdvancedEliteInternational
-59 kg85 kg115 kg142.5 kg167.5 kg200 kg
-66 kg120 kg147.5 kg170 kg192.5 kg227.5 kg
-74 kg142.5 kg167.5 kg190 kg210 kg247.5 kg
-83 kg160 kg182.5 kg207.5 kg230 kg270 kg
-93 kg172.5 kg197.5 kg222.5 kg245 kg287.5 kg
-105 kg182.5 kg210 kg237.5 kg262.5 kg307.5 kg
-120 kg190 kg222.5 kg252.5 kg280 kg330 kg
120+ kg200 kg235 kg272.5 kg305 kg375 kg
Bench press · Men
ClassIntermediateProficientAdvancedEliteInternational
-59 kg55 kg75 kg92.5 kg107.5 kg135 kg
-66 kg80 kg95 kg110 kg125 kg150 kg
-74 kg92.5 kg107.5 kg122.5 kg137.5 kg165 kg
-83 kg102.5 kg120 kg135 kg150 kg180 kg
-93 kg112.5 kg130 kg145 kg162.5 kg192.5 kg
-105 kg120 kg140 kg157.5 kg175 kg205 kg
-120 kg125 kg147.5 kg170 kg190 kg222.5 kg
120+ kg130 kg155 kg182.5 kg205 kg245 kg
Deadlift · Men
ClassIntermediateProficientAdvancedEliteInternational
-59 kg112.5 kg145 kg175 kg200 kg240 kg
-66 kg150 kg180 kg205 kg225 kg265 kg
-74 kg175 kg200 kg222.5 kg242.5 kg282.5 kg
-83 kg190 kg215 kg240 kg260 kg302.5 kg
-93 kg200 kg227.5 kg250 kg275 kg317.5 kg
-105 kg210 kg237.5 kg265 kg290 kg332.5 kg
-120 kg217.5 kg245 kg275 kg300 kg347.5 kg
120+ kg220 kg250 kg282.5 kg315 kg365 kg
Total · Women
ClassIntermediateProficientAdvancedEliteInternational
-47 kg170 kg212.5 kg257.5 kg297.5 kg365 kg
-52 kg212.5 kg252.5 kg292.5 kg330 kg397.5 kg
-57 kg232.5 kg272.5 kg315 kg352.5 kg425 kg
-63 kg247.5 kg290 kg330 kg372.5 kg447.5 kg
-69 kg262.5 kg305 kg350 kg392.5 kg475 kg
-76 kg275 kg317.5 kg362.5 kg410 kg500 kg
-84 kg280 kg325 kg375 kg422.5 kg512.5 kg
84+ kg287.5 kg337.5 kg390 kg445 kg550 kg
Squat · Women
ClassIntermediateProficientAdvancedEliteInternational
-47 kg57.5 kg75 kg92.5 kg107.5 kg132.5 kg
-52 kg75 kg90 kg105 kg120 kg147.5 kg
-57 kg82.5 kg100 kg115 kg130 kg160 kg
-63 kg87.5 kg105 kg122.5 kg137.5 kg167.5 kg
-69 kg95 kg110 kg130 kg145 kg180 kg
-76 kg97.5 kg115 kg135 kg155 kg190 kg
-84 kg100 kg120 kg140 kg160 kg197.5 kg
84+ kg102.5 kg125 kg150 kg172.5 kg217.5 kg
Bench press · Women
ClassIntermediateProficientAdvancedEliteInternational
-47 kg32.5 kg40 kg52.5 kg62.5 kg80 kg
-52 kg40 kg50 kg60 kg70 kg90 kg
-57 kg45 kg55 kg65 kg75 kg95 kg
-63 kg47.5 kg57.5 kg67.5 kg77.5 kg100 kg
-69 kg50 kg60 kg72.5 kg82.5 kg107.5 kg
-76 kg52.5 kg62.5 kg75 kg87.5 kg112.5 kg
-84 kg55 kg65 kg75 kg90 kg117.5 kg
84+ kg57.5 kg67.5 kg80 kg95 kg125 kg
Deadlift · Women
ClassIntermediateProficientAdvancedEliteInternational
-47 kg77.5 kg95 kg115 kg132.5 kg160 kg
-52 kg95 kg112.5 kg130 kg145 kg172.5 kg
-57 kg102.5 kg120 kg140 kg155 kg182.5 kg
-63 kg110 kg127.5 kg145 kg160 kg192.5 kg
-69 kg115 kg135 kg152.5 kg170 kg202.5 kg
-76 kg120 kg140 kg157.5 kg175 kg210 kg
-84 kg122.5 kg142.5 kg160 kg180 kg215 kg
84+ kg125 kg145 kg165 kg185 kg227.5 kg

Where do these standards come from?

Most online strength standards are fixed tables built from surveys or expert opinion. These are computed straight from the OpenPowerlifting database: every competitor's best raw result over the last 10 years, by sex and IPF weight class, recomputed daily.

The reference population is people who actually compete. Being at the 50th percentile means being stronger than half the competitors in your class, already well above the average gym-goer.

Reading the levels

Novice competitor: below the 25th percentile. Intermediate: 25th-50th. Proficient: 50th-75th. Advanced: 75th-90th. Elite: 90th-99th. Past the 99th percentile is international level.

The table below the calculator gives the loads for each level in every class. A good progression goal often starts there; a CoachForce coach then turns it into training blocks.

Frequently asked questions

Are standards the same for raw and equipped?

No. These standards cover raw lifting only (no suits or shirts), the most popular division. Equipped loads are much higher.

Why IPF classes instead of my exact weight?

Percentiles are computed per class to have enough reliable data. Your class is derived from your bodyweight automatically.

Can my level differ between lifts?

Yes, and it is common: a lifter can be advanced on deadlift and intermediate on bench. It is a good hint at training priorities.

How often is the data updated?

Every day, with the import of new official results.

What is a good squat for my bodyweight?

Among raw male competitors in the 83 kg class, the median squat is 182.5 kg (402 lb), about 2.2 times bodyweight. Enter your squat and bodyweight: the tool gives your exact percentile against real competitors.

How much can the average man bench?

An untrained man often benches around 0.6 to 0.8 times bodyweight. Among raw male competitors, the median bench is about 1.5 times bodyweight (120 kg / 265 lb in the 83 kg class).

Where do these standards come from?

Real meet results recorded by OpenPowerlifting over the last ten years, by sex and IPF weight class, updated daily. Not estimates or surveys.

CoachForce

The same maths, applied to every session.

In CoachForce, each athlete's e1RM, RPE, volume and progress are calculated automatically from real training. Programs, tracking, messaging: strength coaching, properly equipped.

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