Beginner's Guide to Strength Standards
What's a good squat? When are you considered strong? Learn realistic strength standards, progression expectations, and how to set achievable goals based on your training experience.
"How much should I be able to lift?" It's one of the first questions every new lifter asks, and one of the hardest to answer. Strength is influenced by bodyweight, genetics, training history, and countless other factors.
This guide provides evidence-based strength standards to help you understand where you stand and set realistic goals. Remember: these are guidelines, not rules. Your journey is unique, and comparing yourself to others should inspire, not discourage.
Important Context
These standards assume proper form, full range of motion, and no supportive equipment beyond a belt. They're based on one-rep max (1RM) performance, not daily training weights.
Understanding Strength Classifications
Strength standards are typically divided into five categories based on training experience and relative strength:
Untrained
No training experience. Can perform the movement with proper form but hasn't trained consistently. These are typical starting points for healthy adults.
Novice
3-9 months of consistent training. Has learned proper form and experiences rapid strength gains. Still making progress every workout or weekly.
Intermediate
1-2 years of consistent training. Progress has slowed to monthly gains. Requires more structured programming. Represents above-average strength for general population.
Advanced
2-5 years of consistent, structured training. Progress measured in small gains over months. Stronger than 95% of gym members. May compete in local competitions.
Elite
5+ years of dedicated training. Competitive at national level. Requires advanced programming and periodization. Less than 1% of lifters reach this level.
Strength Standards for Men
These standards are based on bodyweight ratios. Find your bodyweight category and see where your lifts compare:
Bench Press Standards (Men)
| Bodyweight | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 150 lbs | 85 | 110 | 140 | 185 | 220 |
| 180 lbs | 100 | 130 | 175 | 225 | 275 |
| 200 lbs | 110 | 145 | 195 | 250 | 305 |
| 220 lbs | 120 | 160 | 215 | 275 | 335 |
As bodyweight ratio: Novice = 0.75x BW | Intermediate = 1x BW | Advanced = 1.25x BW | Elite = 1.5x BW
Squat Standards (Men)
| Bodyweight | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 150 lbs | 95 | 145 | 195 | 250 | 320 |
| 180 lbs | 115 | 175 | 240 | 305 | 385 |
| 200 lbs | 125 | 195 | 265 | 340 | 425 |
| 220 lbs | 140 | 215 | 295 | 375 | 470 |
As bodyweight ratio: Novice = 1x BW | Intermediate = 1.3x BW | Advanced = 1.7x BW | Elite = 2.1x BW
Deadlift Standards (Men)
| Bodyweight | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 150 lbs | 105 | 175 | 240 | 305 | 380 |
| 180 lbs | 125 | 210 | 290 | 365 | 455 |
| 200 lbs | 140 | 235 | 320 | 405 | 505 |
| 220 lbs | 155 | 260 | 355 | 450 | 555 |
As bodyweight ratio: Novice = 1.2x BW | Intermediate = 1.6x BW | Advanced = 2x BW | Elite = 2.5x BW
Strength Standards for Women
Women typically have different strength distributions than men, with relatively stronger lower bodies. These standards reflect those differences:
Bench Press Standards (Women)
| Bodyweight | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lbs | 45 | 60 | 75 | 95 | 115 |
| 140 lbs | 50 | 70 | 90 | 115 | 140 |
| 160 lbs | 55 | 80 | 105 | 130 | 160 |
| 180 lbs | 60 | 90 | 115 | 145 | 180 |
As bodyweight ratio: Novice = 0.5x BW | Intermediate = 0.65x BW | Advanced = 0.8x BW | Elite = 1x BW
Squat Standards (Women)
| Bodyweight | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lbs | 55 | 85 | 115 | 155 | 195 |
| 140 lbs | 65 | 100 | 140 | 185 | 230 |
| 160 lbs | 75 | 115 | 160 | 210 | 265 |
| 180 lbs | 85 | 130 | 180 | 235 | 295 |
As bodyweight ratio: Novice = 0.7x BW | Intermediate = 1x BW | Advanced = 1.3x BW | Elite = 1.6x BW
Deadlift Standards (Women)
| Bodyweight | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lbs | 65 | 105 | 145 | 185 | 230 |
| 140 lbs | 75 | 125 | 170 | 220 | 270 |
| 160 lbs | 85 | 140 | 195 | 250 | 310 |
| 180 lbs | 95 | 160 | 220 | 280 | 350 |
As bodyweight ratio: Novice = 0.9x BW | Intermediate = 1.2x BW | Advanced = 1.5x BW | Elite = 1.9x BW
Realistic Progression Timeline
How fast should you expect to progress? Here's a realistic timeline for consistent training:
First Year Expectations
Months 1-3 (Beginner Gains):
- • Add 5-10 lbs per week to lower body lifts
- • Add 2.5-5 lbs per week to upper body lifts
- • Focus on learning technique, not chasing numbers
- • Expect to reach novice standards
Months 4-6 (Slowing Progress):
- • Add 5 lbs per week to squats/deadlifts
- • Add 2.5 lbs per week to bench/press
- • May need to deload occasionally
- • Should be approaching intermediate standards
Months 7-12 (Intermediate Transition):
- • Progress becomes bi-weekly or monthly
- • Need more structured programming
- • Should reach intermediate standards
- • Total increase: 100-150% of starting weights
Long-Term Progression Rates
| Training Age | Monthly Gain | Yearly Total |
|---|---|---|
| Year 1 | 10-20 lbs | 100-200 lbs |
| Year 2 | 5-10 lbs | 50-100 lbs |
| Year 3 | 2.5-5 lbs | 25-50 lbs |
| Year 4-5 | 1-2.5 lbs | 10-25 lbs |
| Year 5+ | 0.5-1 lb | 5-10 lbs |
*These are total gains across all lifts, not per lift
Common Strength Milestones
These popular strength goals provide tangible targets to work toward:
Men's Milestones
- • Bodyweight bench press
- • 1.5x bodyweight squat
- • 2x bodyweight deadlift
- • 225 lb bench press
- • 315 lb squat
- • 405 lb deadlift
- • 315 lb bench press
- • 405 lb squat
- • 495 lb deadlift
Women's Milestones
- • 0.75x bodyweight bench
- • Bodyweight squat
- • 1.5x bodyweight deadlift
- • 135 lb bench press
- • 185 lb squat
- • 225 lb deadlift
- • 185 lb bench press
- • 275 lb squat
- • 315 lb deadlift
The "1000 lb Club"
A popular milestone is joining the "1000 lb club" - having your squat, bench, and deadlift total 1000 pounds or more.
- • Bench: 245 lbs
- • Squat: 365 lbs
- • Deadlift: 405 lbs
- • Total: 1015 lbs
- • Athletic males: 1-2 years
- • Average males: 2-3 years
- • Athletic females: 3-5 years
- • Requires consistent training
Factors That Affect Your Strength Potential
Individual Factors
Advantages for Strength:
- • Shorter limbs (better leverages)
- • Higher muscle mass potential
- • Fast-twitch fiber dominance
- • Thicker joint structures
- • Athletic background
- • Higher testosterone levels
Potential Limitations:
- • Longer limbs (poor leverages)
- • Previous injuries
- • Age (strength peaks 25-35)
- • Limited recovery capacity
- • High stress lifestyle
- • Poor mobility/flexibility
Age-Related Expectations
| Age Group | Strength Potential | Notes |
|---|---|---|
| Under 18 | 75-85% | Still developing, focus on technique |
| 18-25 | 95-100% | Optimal hormone levels, recovery |
| 26-35 | 100% | Peak strength years |
| 36-45 | 95-98% | Slight decline, experience helps |
| 46-55 | 85-95% | Noticeable decline, injury risk up |
| 56+ | 70-85% | Focus on maintenance, health |
Setting Realistic Strength Goals
SMART Goal Framework
Short-Term (3 months):
Example: "Add 20 lbs to my squat by improving technique and consistency"
• Specific: Squat improvement
• Measurable: 20 lbs increase
• Achievable: ~7 lbs per month is realistic
• Relevant: Builds toward long-term goals
• Time-bound: 3 months
Medium-Term (1 year):
Example: "Reach intermediate standards on all big three lifts"
• Based on current progress rate
• Accounts for plateaus and deloads
• Includes technique refinement
• Allows for programming adjustments
Long-Term (2-5 years):
Example: "Compete in a local powerlifting meet at advanced standards"
• Provides direction for training
• Motivates through plateaus
• Flexible enough to adjust
• Ambitious but achievable
Common Beginner Mistakes
- ❌ Comparing to elite athletes: Social media shows the top 1%. Compare to population averages, not genetic outliers.
- ❌ Expecting linear progress forever: Gains slow dramatically after the first year. This is normal and expected.
- ❌ Ignoring bodyweight changes: Gaining 20 lbs will increase your lifts. Strength-to-weight ratio matters more than absolute numbers.
- ❌ Sacrificing form for numbers: A proper-form 225 squat is more impressive than a half-rep 315.
- ❌ Not accounting for life stress: Work, relationships, and sleep affect strength. Adjust expectations during stressful periods.
Final Thoughts
Strength standards provide useful benchmarks, but they're not the whole story. Your journey is unique, influenced by genetics, lifestyle, and goals. Some people will blow past intermediate standards in a year; others might take three years. Both paths are valid.
Focus on consistent progress, not comparison. If you're stronger than you were six months ago, you're succeeding. The iron doesn't care about categories—it only respects effort, consistency, and time.
Remember: Strength is a lifelong journey, not a destination. Enjoy the process, celebrate small victories, and keep showing up. The weights will move.
Ready to track your progress toward these standards?
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