Strength standards — squat, bench, deadlift, OHP.

Strength standards are benchmark one-rep-max figures for a lift, given for each bodyweight and sex and grouped into levels from beginner to elite. They let a lifter judge how their squat, bench, deadlift or press compares to typical training progress, using bodyweight-multiple ratios drawn from decades of accumulated lifting data.

For men, a deadlift of about twice bodyweight is a solid intermediate standard, roughly 2.5 times is advanced, and 3 times bodyweight is elite. For women the intermediate mark is about 1.5 times bodyweight and elite is around 2.5 times. Use the table above to read the exact target at your bodyweight.

Yes. These bodyweight-multiple standards are calibrated for adults roughly 18 to 39, where strength typically peaks. Lifters who are older or younger should expect the same tiers to represent a slightly harder or easier target, so read a level or so of leeway into the numbers past age 40.

Yes. The standards assume raw lifting with no supportive equipment beyond a belt, which matches how most people train and compete in raw federations. Equipped lifting with suits or shirts adds substantial weight to these numbers and is scored separately, for example under the IPF GL equipped coefficients.

Find your bodyweight row, read across to your current lift, and note which level you sit in. Then target the next band as your goal: if your 100 kg bench at 80 kg bodyweight is intermediate, the advanced column shows the number to chase. Track the gap in Nishaana and program toward it.