Strength Standards for the General Population (Men & Women)
Discover evidence-based strength standards for bench press, squat, deadlift, push-ups, pull-ups, and grip strength. See exactly how you rank against the general population with our comprehensive strength percentile calculator.
See Your Strength Percentile
Join users who've discovered their true strength level and are tracking improvements with our evidence-based strength standards.
Strength standards help you understand where your lifts rank compared to the general population. Unlike elite athlete standards that can be demotivating, our benchmarks are based on realistic data approaching the general population distribution. Whether you're just starting out or have been training for years, these standards give you a clear picture of your current level and realistic goals to work toward.
Why General Population Standards Are More Useful
Realistic Benchmarks
Based on everyday people, not elite athletes. Achievable goals that motivate rather than discourage.
Accurate Comparisons
See how you truly rank against real people of your gender, without selection bias from gym-only populations.
Progress Tracking
Track improvements over time and see your percentile increase as you get stronger and surpass others!
Comprehensive Strength Standards
Main Lifts & Others
Bench press, squat, deadlift, and other compound movements for comprehensive strength assessment.
Body Weight Exercices
Push-ups, pull-ups, and other bodyweight exercise standards that don't require equipment.
Performance Metrics
Speed, endurance, and other performance metrics beyond pure strength for complete fitness assessment.
Example: A 30-year-old man who can bench press 185 lbs might be in the 75th percentile, while a woman of the same age benching 95 lbs could be in the 80th percentile. Our calculator accounts for these differences.
Scientific Basis: Based on StrengthLevel.com strength standards and CDC NHIS 2020 muscle-strengthening participation data (PMID: 35511726)
Our Evidence-Based Strength Assessment Method
How Our Strength Standards Calculator Works
Our strength percentile calculator uses validated population data to show you exactly where you rank. Unlike elite athlete standards, we focus on the general population to provide realistic, achievable benchmarks that motivate rather than discourage.
Scientific Basis: Based on StrengthLevel.com strength standards and CDC NHIS 2020 data showing percentage of men and women meeting muscle-strengthening guidelines. Our standards are designed for the general population, not elite athletes.
StrengthLevel.com Standards
Uses comprehensive strength standards from StrengthLevel.com, the leading strength database with millions of lift records.
Source: StrengthLevel.com strength standards
Age & Gender Specific
Accounts for natural strength differences by age and gender to provide fair comparisons.
Fairness: Apples-to-apples comparisons
Body Weight Adjusted
Considers body weight to provide fair comparisons regardless of your size.
Equity: Fair comparisons for all body types
General Population Transformation
Transforms trained population percentiles to general population using CDC NHIS 2020 data on men and women meeting muscle-strengthening guidelines.
Source: CDC MMWR 2022;71:642 (PMID: 35511726)
Percentile Rankings
Shows your exact percentile ranking and strength classification (beginner, intermediate, advanced, etc.).
Clarity: Clear performance indicators
Progress Tracking
Track improvements over time and see your percentile increase as you get stronger.
Motivation: Visual progress indicators
Goal Setting
Provides realistic strength goals based on your current level and desired percentile.
Guidance: Actionable improvement targets
Strength Standards Categories
Beginner: 0-25th percentile - Just starting your strength journey
Intermediate: 25-75th percentile - Consistent training with good form
Advanced: 75-90th percentile - Strong relative to the general population
Elite: 90-99th percentile - Exceptional strength for your demographic
Quick Strength Standards Reference
Bench Press Standards (Men)
Body weight ratio (lbs lifted / body weight)
Bench Press Standards (Women)
Body weight ratio (lbs lifted / body weight)
Want your exact percentile? Use our calculator to see precisely where you rank.
Calculate My Strength PercentileHow to Get Your strength Calculation
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Add your age, gender, body weight, and lift numbers to get your strength percentile ranking.
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Find your strength standards and percentile rankings with detailed breakdowns of your performance level.
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Frequently Asked Questions
What are strength standards based on?
Our strength standards are based on StrengthLevel.com data and transformed to general population using CDC NHIS 2020 participation data. We focus on the general population rather than trained athletes, providing realistic benchmarks for everyday people.
How do I compare my strength to others?
Use our strength percentile calculator to see exactly where you rank. Enter your age, gender, and lift numbers to get your percentile ranking and strength classification (beginner, intermediate, advanced, etc.).
What is considered a good bench press?
A "good" bench press varies by age, gender, and body weight. For most people, being able to bench press your body weight is considered good, while 1.5x body weight is strong. Our calculator shows exact percentiles.
Are these standards for beginners or advanced lifters?
Our standards are designed for the general population, including beginners and intermediate lifters. We provide realistic benchmarks that most people can achieve with consistent training, not elite athlete standards.