Calculate Your Strength

Strength Calculator

Gender

Bodyweight

lbs kg

Squat Lift Reps

Bench Lift Reps

Deadlift Lift Reps

Results

Overall Rating

Total

Squat Rating

Squat 1RM

Bench Rating

Bench 1RM

Deadlift Rating

Deadlift 1RM

	Newbie	Beginner	Intermediate	Advanced	Elite	World Class
Squat
Bench
Deadlift

Disclaimer

This one-rep max calculator is intended to provide an estimate of a user's one-rep max weight. It should not be taken as a definitive measure and should not be used to determine the amount of weight a user should attempt to lift. Lifting weights can cause serious injury if done improperly, so users should always consult a certified trainer or instructor before attempting any weightlifting exercise. I cannot be held responsible for any injury or damage resulting from the use of this one-rep max calculator.

One Rep Max:

The one-rep max calculator is based on the Epley B formula, which states that the one-rep max is equal to (0.033 x Number of repetitions x Weight) + Weight.

Strength Standards:

The system is calculated using a formula that takes into account a person's bodyweight, their one repetition maximum (1RM) in the squat, bench press, and deadlift, and the total number of repetitions they can perform in each lift.

The system is divided into six levels: Newbie, Beginner, Intermediate, Advanced, ELite, and World Class. For each level, there are three main exercises to measure an individual's strength: the squat, the bench press, and the deadlift. To calculate an individual's strength level, their one-rep max (1RM) for each exercise is multiplied by a scaling factor for that level.

	Newbie	Beginner	Intermediate	Advanced	Elite	World Class
Squat	M: 45 - 135 lbs F: 45 - 95 lbs	M: 1.25 * BW F: 0.5 - 1 * BW	M: 1.25 - 1.75 * BW F: 1 - 1.5 * BW	M: 1.75 - 2.5 * BW F: 1.5 - 1.75 * BW	M: 2.5 - 3 * BW F: 1.75 - 2.25 * BW	M: 3+ * BW F: 2.25+ * BW
Bench	M: 45 - 95 lbs F: 0 - 45 lbs	M: 1 * BW F: 0.5 * BW	M: 1 - 1.5 * BW F: 0.5 - 0.75 * BW	M: 1.5 - 2 * BW F: 0.75 - 1 * BW	M: 2 - 2.5 * BW F: 1 - 1.25 * BW	M: 2.5+ * BW F: 1.25+ * BW
Deadlift	M: 135 - 225 lbs F: 45 - 135 lbs	M: 1.5 * BW F: 0.5 - 1 * BW	M: 1.5 - 2.25 * BW F: 1 - 1.5 * BW	M: 2.25 - 3 * BW F: 1.5 - 2 * BW	M: 3 - 3.5 * BW F: 2 - 2.5 * BW	M: 3.5+ * BW F: 2.5+ * BW

Newbie

Beginner

Intermediate

Advanced

Elite

World Class

Squat

M: 45 - 135 lbs

F: 45 - 95 lbs

M: 1.25 * BW

F: 0.5 - 1 * BW

M: 1.25 - 1.75 * BW

F: 1 - 1.5 * BW

M: 1.75 - 2.5 * BW

F: 1.5 - 1.75 * BW

M: 2.5 - 3 * BW

F: 1.75 - 2.25 * BW

M: 3+ * BW

F: 2.25+ * BW

Bench

M: 45 - 95 lbs

F: 0 - 45 lbs

M: 1 * BW

F: 0.5 * BW

M: 1 - 1.5 * BW

F: 0.5 - 0.75 * BW

M: 1.5 - 2 * BW

F: 0.75 - 1 * BW

M: 2 - 2.5 * BW

F: 1 - 1.25 * BW

M: 2.5+ * BW

F: 1.25+ * BW

Deadlift

M: 135 - 225 lbs

F: 45 - 135 lbs

M: 1.5 * BW

F: 0.5 - 1 * BW

M: 1.5 - 2.25 * BW

F: 1 - 1.5 * BW

M: 2.25 - 3 * BW

F: 1.5 - 2 * BW

M: 3 - 3.5 * BW

F: 2 - 2.5 * BW

M: 3.5+ * BW

F: 2.5+ * BW

References

Richens, B., & Cleather, D. J. (2014). The relationship between the number of repetitions performed at given intensities is different in endurance and strength trained athletes. Biology of Sport, 31(2). https://doi.org/10.5604/20831862.1099047

MACKENZIE, B. (2000) Maximum Load (1RM) [WWW] Available from: https://www.brianmac.co.uk/maxload.htm [Accessed 20/2/2023]