Strength Standards Calculator
How strong are you? Bench, squat, deadlift levels by body weight · free, no signup
See Strength Standards Calculator in action
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.
Key features
6 lifts
Bench, squat, deadlift, press, row, curl.
Levels from Beginner to Elite
With target weights.
Estimated 1RM
From any set of 1-10.
kg or lb
Both.
How to use it
- Pick the lift and your sex.
- Enter body weight and your set.
- Read your level and next target.
Worked example
Example
80 kg man benches 80 kg × 5: estimated 1RM 93 kg, 1.16× body weight, Novice level; Intermediate needs 100 kg.
Who uses this tool
Lifters
Know where you stand.
Coaches
Set goals.
Tips for the best results
- Use strict form sets.
Common mistakes to avoid
- Comparing with elite powerlifters.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
Are the standards official?
No. They are approximate community benchmarks.
Is it free and private?
Yes. It is free with no signup. Everything runs in your browser and anything saved stays on your own device.