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Strength standards from 587,379 real lifters

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These percentiles are computed by us from a public-domain dataset, not copied from anyone. How we know this.

Short answer

Squat, bench and deadlift percentiles computed from 587,379 unique raw competition lifters. These describe people who entered a powerlifting meet — not the general population, and not targets.

Read this before you read a number

Every figure on this page is a percentile among people who entered a sanctioned powerlifting meet. That is a self-selected group that already trains, already competes, and already owns a belt.

So the row labelled “beginner” is the 5th percentile of competitors, not the 5th percentile of adults. It sits well above an untrained person off the street. If you compare yourself to it after three months of training and come away discouraged, you have compared yourself to the wrong population.

These are not targets. Nobody decided these are numbers you should be lifting. They describe what a competing population actually lifted, nothing more. Nothing here is medical advice or a judgement about what is safe for you to attempt.

Training the three lifts on this page

What squatting, benching and deadlifting at home actually takes

A rack with safeties so you can fail a squat alone, a bench for the pressing, and enough plates to keep adding. One verified model per piece, with the seller's published figures on the card and nothing we claim to have tested.

BarWeight is a participant in the Amazon Services LLC Associates Program. We earn a commission from qualifying purchases made through links on this page, at no extra cost to you. Full disclosure.

For the squat

HulkFit Power Rack

B0H6ND831G
Power racksHULKFITAlloy Steel
Material
Alloy Steel
Dimensions
53.54"D x 47.64"W x 81.5"H
Color
Red
Included Components
Exercise Accessories, Instruction Manuals, Power Rack, Tools
Unit Count
1 Count
Model Number
Power Rack

Best for: Barbell work in the cage plus cable work off the same frame, without a second machine on the floor.

Skip if: You want a guided bar path. A rack holds the bar; it does not steer it.

Check these yourself before ordering

  • — Interior depth against your bench, and upright height against your ceiling
  • — Hole spacing through the pressing range — 2 in Westside spacing is not universal
  • — Whether the J-hooks, safeties and any pulley parts are included in the option you picked
View on Amazon

Specs read from the listing on 2026-07-24. Listings change — confirm the current spec and option before you order.

For the bench press

FLYBIRD WB5 Weight Bench, ASTM-Certified 800LBS Adjustable

B07DNYSJ8W
BenchesFLYBIRDBreathable leather &Alloy Steel
Material
Breathable leather &Alloy Steel
Frame Material
Alloy Steel
Item Weight
28.5 pounds
Dimensions
46"D x 13"W x 48.5"H
Weight Limit
800 pounds
Color
Black

Best for: A room that has another job. It folds down between sessions.

Skip if: You need a competition-height bench for a specific setup — pad heights in this category vary and are rarely published.

Check these yourself before ordering

  • — Pad height and pad width against your setup — both vary across this category
  • — Whether the stated capacity includes your own bodyweight or just the bar
  • — The gap between the back pad and the seat pad at incline
  • — What the ASTM claim actually covers on this listing
View on Amazon

Specs read from the listing on 2026-07-24. Listings change — confirm the current spec and option before you order.

For the deadlift

Amazon Basics 2-Inch Olympic Grip Weight Plates

B0DNS4B576
PlatesAmazon Basics2 in Olympic
Bore
2 in Olympic
Material
Cast iron

Best for: Iron plates for a rack-and-bar gym where nothing gets dropped.

Skip if: You deadlift on a floor you care about. Iron is not a bumper.

Check these yourself before ordering

  • — Which weights the option you selected actually contains
  • — Whether they are sold singly or in pairs
  • — Plate thickness against your sleeve length — see the bar data on this site
View on Amazon

Specs read from the listing on 2026-07-24. Listings change — confirm the current spec and option before you order.

How to choose each one: power racks, weight benches, weight plates.

How these were computed

The source is the OpenPowerlifting bulk dataset, release 2026-07-18. All competition data in it is released into the public domain by the OpenPowerlifting project, which is why we can compute from the raw meet results rather than reprinting somebody else’s copyrighted standards table.

The method, so you can reproduce it:

  • Filter to Equipment = Raw. Belt and sleeves permitted; no suits, no wraps.
  • Take each lifter’s single best competition result per lift, so a lifter with thirty meets counts once and does not drag the distribution around.
  • Bucket by sex and bodyweight, then take percentiles inside each bucket.
  • Drop any bucket with fewer than 400 lifters rather than publish a thin number. That is why some weight classes are missing.

587,379 unique raw lifters went into the pool, producing 48 published buckets. Levels map to percentiles like this: beginner = 5th, novice = 20th, intermediate = 50th, advanced = 80th, elite = 95th.

Kilos are the source unit. Pound figures are converted at 1 kg = 2.2046226218 lb and rounded to the nearest pound. If you want to move between the two yourself, use the kg to lb converter.

Men — Squat

One-rep competition squat, raw, by bodyweight class. Percentiles among competing lifters — see the caveat. Form and setup for this lift: squat technique.

Men raw Squat percentiles by bodyweight class
BodyweightLiftersbeginner5th pctnovice20th pctintermediate50th pctadvanced80th pctelite95th pct
up to 59 kg (to 130 lb)10,578100 lb45.4 kg160 lb72.6 kg237 lb107.5 kg314 lb142.5 kg386 lb175 kg
59–66 kg (130–146 lb)16,654176 lb80 kg243 lb110 kg314 lb142.5 kg380 lb172.5 kg441 lb200 kg
66–74 kg (146–163 lb)37,663220 lb100 kg287 lb130 kg355 lb161 kg419 lb190 kg485 lb220 kg
74–83 kg (163–183 lb)61,625254 lb115 kg331 lb150 kg397 lb180 kg463 lb210 kg529 lb240 kg
83–93 kg (183–205 lb)60,091276 lb125 kg353 lb160 kg425 lb192.8 kg496 lb225 kg568 lb257.5 kg
93–105 kg (205–231 lb)49,473300 lb136.1 kg380 lb172.5 kg457 lb207.5 kg529 lb240 kg606 lb275 kg
105–120 kg (231–265 lb)30,353314 lb142.5 kg402 lb182.5 kg485 lb220 kg573 lb260 kg656 lb297.5 kg
120+ kg (265+ lb)19,708315 lb142.9 kg419 lb190 kg518 lb235 kg617 lb280 kg723 lb328 kg

Men — Bench press

One-rep competition bench press, raw, by bodyweight class. Percentiles among competing lifters — see the caveat. Form and setup for this lift: bench press technique.

Men raw Bench press percentiles by bodyweight class
BodyweightLiftersbeginner5th pctnovice20th pctintermediate50th pctadvanced80th pctelite95th pct
up to 59 kg (to 130 lb)16,86166 lb30 kg105 lb47.5 kg160 lb72.5 kg210 lb95.2 kg270 lb122.5 kg
59–66 kg (130–146 lb)23,410121 lb55 kg165 lb74.8 kg209 lb95 kg254 lb115 kg298 lb135 kg
66–74 kg (146–163 lb)51,428149 lb67.5 kg193 lb87.5 kg237 lb107.5 kg281 lb127.5 kg325 lb147.5 kg
74–83 kg (163–183 lb)84,850176 lb80 kg220 lb100 kg265 lb120 kg314 lb142.5 kg364 lb165 kg
83–93 kg (183–205 lb)80,082187 lb85 kg243 lb110 kg292 lb132.5 kg342 lb155 kg397 lb180 kg
93–105 kg (205–231 lb)68,504204 lb92.5 kg260 lb117.9 kg315 lb142.9 kg375 lb170 kg430 lb195 kg
105–120 kg (231–265 lb)44,193215 lb97.5 kg276 lb125 kg342 lb155 kg408 lb185 kg465 lb210.9 kg
120+ kg (265+ lb)29,291220 lb100 kg290 lb131.5 kg365 lb165.6 kg441 lb200 kg513 lb232.5 kg

Men — Deadlift

One-rep competition deadlift, raw, by bodyweight class. Percentiles among competing lifters — see the caveat. Form and setup for this lift: deadlift technique.

Men raw Deadlift percentiles by bodyweight class
BodyweightLiftersbeginner5th pctnovice20th pctintermediate50th pctadvanced80th pctelite95th pct
up to 59 kg (to 130 lb)12,381138 lb62.5 kg205 lb93 kg298 lb135 kg380 lb172.5 kg452 lb205 kg
59–66 kg (130–146 lb)18,834235 lb106.6 kg309 lb140 kg380 lb172.5 kg452 lb205 kg513 lb232.5 kg
66–74 kg (146–163 lb)42,891276 lb125 kg353 lb160 kg424 lb192.5 kg491 lb222.5 kg551 lb250 kg
74–83 kg (163–183 lb)70,566315 lb142.9 kg397 lb180 kg463 lb210 kg529 lb240 kg601 lb272.5 kg
83–93 kg (183–205 lb)67,991342 lb155 kg419 lb190 kg496 lb225 kg562 lb255 kg628 lb285 kg
93–105 kg (205–231 lb)56,927360 lb163.3 kg441 lb200 kg518 lb235 kg595 lb270 kg667 lb302.5 kg
105–120 kg (231–265 lb)35,705375 lb170 kg463 lb209.9 kg540 lb245 kg620 lb281.2 kg700 lb317.5 kg
120+ kg (265+ lb)23,165375 lb170 kg463 lb210 kg551 lb250 kg650 lb295 kg734 lb333 kg

Women — Squat

One-rep competition squat, raw, by bodyweight class. Percentiles among competing lifters — see the caveat. Form and setup for this lift: squat technique.

Women raw Squat percentiles by bodyweight class
BodyweightLiftersbeginner5th pctnovice20th pctintermediate50th pctadvanced80th pctelite95th pct
up to 47 kg (to 104 lb)4,25077 lb35 kg115 lb52.2 kg154 lb70 kg204 lb92.5 kg248 lb112.5 kg
47–52 kg (104–115 lb)9,408115 lb52 kg150 lb68 kg193 lb87.5 kg237 lb107.5 kg281 lb127.5 kg
52–57 kg (115–126 lb)15,610125 lb56.7 kg165 lb75 kg209 lb95 kg254 lb115 kg303 lb137.5 kg
57–63 kg (126–139 lb)23,205138 lb62.5 kg176 lb80 kg225 lb102.1 kg270 lb122.5 kg320 lb145 kg
63–69 kg (139–152 lb)23,075143 lb65 kg193 lb87.5 kg243 lb110 kg290 lb131.5 kg342 lb155 kg
69–76 kg (152–168 lb)21,541154 lb70 kg204 lb92.5 kg254 lb115 kg303 lb137.5 kg364 lb165 kg
76–84 kg (168–185 lb)14,952154 lb70 kg205 lb93 kg259 lb117.5 kg320 lb145 kg375 lb170 kg
84+ kg (185+ lb)20,715154 lb70 kg215 lb97.5 kg276 lb125 kg342 lb155 kg413 lb187.5 kg

Women — Bench press

One-rep competition bench press, raw, by bodyweight class. Percentiles among competing lifters — see the caveat. Form and setup for this lift: bench press technique.

Women raw Bench press percentiles by bodyweight class
BodyweightLiftersbeginner5th pctnovice20th pctintermediate50th pctadvanced80th pctelite95th pct
up to 47 kg (to 104 lb)5,53650 lb22.5 kg66 lb30 kg88 lb40 kg117 lb53 kg154 lb70 kg
47–52 kg (104–115 lb)12,04466 lb30 kg83 lb37.5 kg105 lb47.6 kg132 lb60 kg165 lb75 kg
52–57 kg (115–126 lb)19,54872 lb32.5 kg94 lb42.5 kg116 lb52.5 kg143 lb65 kg176 lb80 kg
57–63 kg (126–139 lb)27,57777 lb35 kg99 lb45 kg121 lb55 kg154 lb70 kg187 lb85 kg
63–69 kg (139–152 lb)27,11483 lb37.5 kg105 lb47.5 kg132 lb60 kg165 lb75 kg198 lb90 kg
69–76 kg (152–168 lb)24,74888 lb40 kg110 lb50 kg138 lb62.5 kg171 lb77.5 kg215 lb97.5 kg
76–84 kg (168–185 lb)17,16088 lb40 kg110 lb50 kg140 lb63.5 kg176 lb80 kg220 lb100 kg
84+ kg (185+ lb)24,27894 lb42.5 kg116 lb52.5 kg149 lb67.5 kg187 lb85 kg231 lb105 kg

Women — Deadlift

One-rep competition deadlift, raw, by bodyweight class. Percentiles among competing lifters — see the caveat. Form and setup for this lift: deadlift technique.

Women raw Deadlift percentiles by bodyweight class
BodyweightLiftersbeginner5th pctnovice20th pctintermediate50th pctadvanced80th pctelite95th pct
up to 47 kg (to 104 lb)4,785110 lb50 kg150 lb68 kg204 lb92.5 kg254 lb115 kg309 lb140 kg
47–52 kg (104–115 lb)10,802150 lb68 kg195 lb88.5 kg243 lb110 kg287 lb130 kg331 lb150 kg
52–57 kg (115–126 lb)17,819165 lb75 kg209 lb95 kg259 lb117.5 kg309 lb140 kg354 lb160.5 kg
57–63 kg (126–139 lb)25,912176 lb80 kg225 lb102.1 kg270 lb122.5 kg320 lb145 kg375 lb170 kg
63–69 kg (139–152 lb)25,882193 lb87.5 kg237 lb107.5 kg287 lb130 kg336 lb152.5 kg391 lb177.5 kg
69–76 kg (152–168 lb)23,752204 lb92.5 kg248 lb112.5 kg303 lb137.5 kg353 lb160 kg408 lb185 kg
76–84 kg (168–185 lb)16,423205 lb93 kg254 lb115 kg309 lb140 kg364 lb165 kg424 lb192.5 kg
84+ kg (185+ lb)23,149210 lb95.2 kg265 lb120 kg315 lb143 kg375 lb170 kg441 lb200 kg

The whole distribution, drawn

Every bodyweight class, both sexes, all five percentiles, in kilos and pounds together. These are shareable — and each one carries the caveat printed on the image itself, because a chart gets passed around long after it has left the page it came from.

The three lifts in sequence, at the largest bodyweight bucket we have for men.An original animated chart of squat, bench press and deadlift percentiles, computed by BarWeight from the OpenPowerlifting bulk dataset, which that project dedicates to the public domain. Raw lifters only, one best result per lifter, bucketed by sex and bodyweight, with any bucket under 400 lifters dropped. These are percentiles among people who entered a sanctioned powerlifting meet — a self-selected, already-training population — and are not general-population norms.Original animation by BarWeight — an illustration of this class of equipment, not footage of a specific product, and not a demonstration of how to perform a lift.
Percentile chart of raw competition squat results split by sex and bodyweight class, drawn from 418,901 unique lifters in the public-domain OpenPowerlifting dataset. Each bodyweight row plots five dots — the 5th, 20th, 50th, 80th and 95th percentile — labelled in kilograms and pounds, with the bucket sample size on the right. A boxed warning at the top states these are percentiles among people who entered a sanctioned meet, not general-population norms.
Open this chart full size — or drag it sideways to read it here.
Percentile chart of raw competition bench results split by sex and bodyweight class, drawn from 556,624 unique lifters in the public-domain OpenPowerlifting dataset. Each bodyweight row plots five dots — the 5th, 20th, 50th, 80th and 95th percentile — labelled in kilograms and pounds, with the bucket sample size on the right. A boxed warning at the top states these are percentiles among people who entered a sanctioned meet, not general-population norms.
Open this chart full size — or drag it sideways to read it here.
Percentile chart of raw competition deadlift results split by sex and bodyweight class, drawn from 476,984 unique lifters in the public-domain OpenPowerlifting dataset. Each bodyweight row plots five dots — the 5th, 20th, 50th, 80th and 95th percentile — labelled in kilograms and pounds, with the bucket sample size on the right. A boxed warning at the top states these are percentiles among people who entered a sanctioned meet, not general-population norms.
Open this chart full size — or drag it sideways to read it here.

Lifts with no standards on this site, on purpose

There is no standards table here for the overhead press, the barbell row, the curl, the hip thrust, the front squat or the Romanian deadlift. That is 6 lifts left deliberately blank.

The reason is simple. Sanctioned meets only contest the squat, bench press and deadlift, so no public-domain population data exists for anything else. The tables you find elsewhere for those lifts trace back to copyrighted books that can be neither reproduced nor verified. Writing our own numbers would be making them up, and a made-up percentile looks exactly like a real one.

What you can do instead: get an honest estimate of your max from a set you actually did with the one-rep max calculator, and track it. Your own trend line is better information than somebody’s invented chart.

Source

OpenPowerlifting bulk CSV, release 2026-07-18, public domain (CC0):

https://openpowerlifting.gitlab.io/opl-csv/bulk-csv.html

The public-domain dedication is documented at the OpenPowerlifting data repository. We compute our own percentiles from the raw results and publish the method above so the figures can be checked rather than taken on trust. Full methodology.

Questions people actually ask

▶Where do these strength standards come from?

They are computed from the OpenPowerlifting bulk dataset, release 2026-07-18, which the OpenPowerlifting project releases into the public domain. We filtered to raw lifters, took each lifter's single best result per lift so nobody counts twice, bucketed by sex and bodyweight, and took percentiles inside each bucket. 587,379 unique raw lifters are in the pool.

▶Are these general population strength standards?

No, and this is the most important thing on the page. Every number here is a percentile among people who entered a sanctioned powerlifting meet. That is a self-selected population that already trains. The "beginner" row is the 5th percentile of competitors, which is well above an untrained adult.

▶What does "elite" mean in this table?

The 95th percentile of competing raw lifters in that sex and bodyweight bucket. It is a description of where a number sits in a distribution, not a rank anyone awarded and not a target.

▶Why is there no standard for overhead press, row or curl?

Because sanctioned meets only contest the squat, bench press and deadlift, so no public-domain population data exists for anything else. The widely circulated tables for other lifts trace back to copyrighted books we can neither reproduce nor verify. Writing our own would be making them up.

▶Why are some bodyweight classes missing?

Any bucket with fewer than 400 lifters was dropped rather than published. A percentile computed from a thin sample looks just as authoritative as a good one and is worth much less.

▶Is squat, bench and deadlift measured with equipment?

These are raw results only — belt and sleeves permitted, no supportive suits and no knee wraps. Equipped lifting produces substantially different numbers and is excluded here.