How strong should you be at each stage of your lifting journey? This article outlines realistic, bodyweight-relative strength benchmarks across different experience levels — from complete beginner to elite and even freak-tier lifters. It also provides actionable advice for how to train effectively at each stage to keep progressing.
Why Strength Standards Matter
Strength standards give you measurable targets to pursue and help contextualize your progress. But they aren’t perfect. Several important factors influence your strength potential:
🧬 Genetic Variability
- Leverages: Short arms may help with bench press but hurt deadlift. Long femurs may make squatting harder.
- Tendon structure & muscle insertions: Influence how efficiently force is produced.
- Muscle mass & neural drive: Some people are simply more muscular or neurologically efficient by default.
So while these benchmarks offer a helpful framework, remember: comparison is only helpful when personalized.
Key Assumptions of These Strength Standards
- Full range of motion: Squats must hit proper depth; benches must include a brief pause on the chest.
- Bodyweight-relative: Standards assume a lean, natural physique (~<25% body fat for men, <35% for women).
- One-Rep Max (1RM): All numbers refer to your best estimated or tested single-rep lift.
If you don’t test your 1RM, use a reliable 1RM calculator like the EXRX Estimator.
Strength Levels by Experience
🍼 Noob (0–6 Months of Training)
Goals:
- Build technique and neuromuscular coordination
- Begin progressive overload with very small increments
Typical Strength Benchmarks (Men):
- Squat & Deadlift: 20–60 kg
- Bench Press: 20–45 kg
(Some may deadlift 100 kg on day one, but most are well below.)
Training Focus:
- Prioritize learning form over loading weight
- Add small amounts of weight each session
- Work in 3–6 rep range for compound lifts
🟢 Beginner (6 Months – 2 Years)
Benchmarks (1x BW Bench / 1.25x Squat / 1.5x Deadlift):
- 82 kg male → 100 kg squat / 85 kg bench / 125 kg deadlift
- 64 kg female → proportional equivalents
Training Focus:
- Progress linearly: add 2.5 kg per session or 1 more rep
- Use consistent main lifts (squat, bench, deadlift)
- Accessory work can vary to keep things fresh
Beginners should still be PR’ing frequently — almost every workout if nutrition and sleep are in check.
🟡 Intermediate (2–5 Years)
Benchmarks (Men):
- Squat: 1.25–1.75x BW → ~100–145 kg
- Bench: 1–1.5x BW → ~85–125 kg
- Deadlift: 1.5–2.25x BW → ~125–185 kg
(Example for 82 kg male)
Training Focus:
- Progress slows, so periodization becomes necessary
- Use strategies like DUP (Daily Undulating Periodization):
- 1 heavy day (low reps, high RPE)
- 1 lighter day (hypertrophy or speed focus)
- Start tailoring assistance work to weak points
This is where many lifters stall. Avoid becoming a “lifetime intermediate” by planning more intentionally.
🔵 Advanced (5–10 Years)
Benchmarks (Men):
- Squat: 1.75–2.5x BW → ~145–205 kg
- Bench: 1.5–2x BW → ~125–165 kg
- Deadlift: 2.25–3x BW → ~185–245 kg
(Example for 82 kg male)
Training Focus:
- Specialization phases: focus on one lift at a time
- Weak point training: e.g., block pulls, chain work
- Hypertrophy cycles: more muscle mass may now be the limiting factor
Advanced lifters should expect slower progress and require much more nuanced programming to keep progressing.
🏆 Elite (10+ Years)
Benchmarks (Men):
- Squat: 2.5–3x BW → ~205–245 kg
- Bench: 2–2.25x BW → ~165–185 kg
- Deadlift: 3–3.5x BW → ~245–285 kg
(Example for 82 kg male)
Training Focus:
- Long-term block periodization
- Refined recovery strategies (sleep, nutrition, deloading)
- May only hit new PRs once every 3–6 months
This level demands meticulous planning and often a full commitment to powerlifting-style training.
👹 Freak Level (Beyond Elite)
Benchmarks (Men):
- Squat: >3x BW → >245 kg
- Bench: >2.25x BW → >185 kg
- Deadlift: >3.5x BW → >285 kg
(Example: Athlete squatting 303 kg at 74 kg bodyweight = ~4x BW)
Female example: Record-holding lifters exceeding 3x BW deadlift.
Freak status = rare genetic potential + extreme discipline.
This is where world records live — not a practical goal for most lifters, but a benchmark of human performance.
Tips for Advancing Through the Levels
✅ Track progress using estimated 1RMs from heavy sets of 3–5 reps
✅ Stick with core lifts — don’t constantly “program hop”
✅ Apply periodization as you move into intermediate level
✅ Use hypertrophy training strategically in advanced phases
✅ Respect recovery — better sleep, stress management, and nutrition
✅ Set your goals one level up, not ten — stay focused and consistent
Final Thoughts
Strength is a long game. While genetics set your ceiling, your training, consistency, and programming determine how close you get.
Use these strength standards as a map — not a judgment. Whether you’re chasing your first plate on the bench or pushing elite totals, the most important thing is that you train smart, train hard, and train consistently.