PocketAthleteJoin the waitlistStrength standards
What a lift is worth at your bodyweight, across 7 tiers. The same numbers the app ranks your own training with — not a separate opinion written for a web page.
- Back squat standardsAt 80kg bodyweight, an intermediate back squat is about 140kg — 1.75× bodyweight.
- Front squat standardsAt 80kg bodyweight, an intermediate front squat is about 112.5kg — 1.4× bodyweight.
- Deadlift standardsAt 80kg bodyweight, an intermediate deadlift is about 167.5kg — 2.1× bodyweight.
- Romanian deadlift standardsAt 80kg bodyweight, an intermediate romanian deadlift is about 127.5kg — 1.6× bodyweight.
- Bench press standardsAt 80kg bodyweight, an intermediate bench press is about 100kg — 1.25× bodyweight.
- Overhead press standardsAt 80kg bodyweight, an intermediate overhead press is about 65kg — 0.8× bodyweight.
- Barbell row standardsAt 80kg bodyweight, an intermediate barbell row is about 92.5kg — 1.15× bodyweight.
- Hip thrust standardsAt 80kg bodyweight, an intermediate hip thrust is about 185kg — 2.3× bodyweight.
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