Meet the Strength Standards Calculator
Enter a lift, your body weight and a set (weight and reps) and the calculator estimates your one-rep max and places you from Beginner to Elite using.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Illustration. Open the tool for the real thing.
See it in action
The Strength Standards Calculator with sample data entered and the result showing.
What is the Strength Standards Calculator?
Enter a lift, your body weight and a set (weight and reps) and the calculator estimates your one-rep max and places you from Beginner to Elite using bodyweight multiples, with a table of the weights needed for each level.
Covers bench press, squat, deadlift, overhead press, barbell row and curl for men and women in kg or lb.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
Bench, squat, deadlift, press, row, curl.
With target weights.
From any set of 1-10.
Both.
AZRS tools are free to open and use.
It opens in your browser, so there is nothing to download.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This fitness tool | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
Are the standards official?
No. They are approximate community benchmarks.
Is it free and private?
No charge and no signup. Pick the lift and your sex. Enter body weight and your set. It all runs in the browser, with saved items kept on your device. Includes 6 lifts; Levels from Beginner to Elite.
Why does the level change when my body weight changes?
Levels are based on multiples of body weight, so the same lift counts for less when you weigh more and for more when you weigh less.
How do I use the Strength Standards Calculator?
1. Pick the lift and your sex. 2. Enter body weight and your set. 3. Read your level and next target.
Any tips for good results?
Use strict form sets. Enter a set you did with controlled depth and a full pause or lockout so the estimate is fair. Check the table of weights for the next level to set a clear target.
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