Kreidebuch

Strength standards

How strong am I?

Standards for the key lifts as a multiple of your body weight. A fair comparison whether you weigh 60 or 100 kg.

The tables show the 1RM, relative to body weight, at which you reach each level. At 80 kg body weight and a 100 kg back squat, the ratio is 1.25. Kreidebuch calculates this automatically from your sets and also estimates your 1RM from sets with multiple reps.

The numbers are a rough reference for people who train regularly. Age, years of training and technique play a big role.

Men

LiftEliteAdvancedIntermediateBeginner
Back Squat2.25 ×1.75 ×1.25 ×0.9 ×
Front Squat1.9 ×1.5 ×1.05 ×0.75 ×
Overhead Squat1.5 ×1.15 ×0.8 ×0.55 ×
Deadlift2.6 ×2 ×1.5 ×1.1 ×
Clean1.6 ×1.25 ×0.95 ×0.7 ×
Clean & Jerk1.5 ×1.2 ×0.9 ×0.65 ×
Snatch1.25 ×1 ×0.75 ×0.5 ×
Strict Press0.95 ×0.75 ×0.55 ×0.4 ×
Push Press1.3 ×1 ×0.75 ×0.55 ×
Push Jerk1.45 ×1.15 ×0.85 ×0.6 ×
Bench Press1.6 ×1.25 ×0.95 ×0.7 ×

Women

LiftEliteAdvancedIntermediateBeginner
Back Squat1.75 ×1.35 ×0.95 ×0.65 ×
Front Squat1.45 ×1.15 ×0.8 ×0.55 ×
Overhead Squat1.15 ×0.9 ×0.6 ×0.4 ×
Deadlift2.1 ×1.6 ×1.15 ×0.8 ×
Clean1.2 ×0.95 ×0.7 ×0.5 ×
Clean & Jerk1.15 ×0.9 ×0.65 ×0.45 ×
Snatch0.95 ×0.75 ×0.55 ×0.35 ×
Strict Press0.65 ×0.5 ×0.38 ×0.27 ×
Push Press0.9 ×0.7 ×0.52 ×0.38 ×
Push Jerk1 ×0.8 ×0.6 ×0.42 ×
Bench Press1.05 ×0.8 ×0.6 ×0.42 ×

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