Am I Strong?
Strength standards for 8 major lifts. Enter your max, see where you rank against the lifting population — Untrained, Novice, Intermediate, Advanced, or Elite.
About The Standards
Strength standards are bodyweight multipliers. A 1.5× bodyweight bench for a 180 lb man means a 270 lb bench. The tiers — Untrained, Novice, Intermediate, Advanced, Elite — describe where that lift sits relative to the general lifting population.
The values here are synthesized from widely-cited sources including ExRx's strength standards tables, Symmetric Strength, and published powerlifting data. They represent typical ranges; individual outliers exist in every tier. Your tier for one lift doesn't predict your tier for another — most people are stronger or weaker on specific lifts based on their training history and body proportions.
Percentile estimates are derived by mapping your bodyweight ratio to the tier scale — the Intermediate threshold lines up with roughly the 50th percentile, Advanced with ~75th, Elite with ~95th. These are approximate; they're not from a formal survey.
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Getting stronger changes your shape
Strength numbers tell you how hard you can push. GainFrame uses AI to show what that effort is doing to your physique — body fat, FFMI, and muscle scores from a photo.
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