Evidence-based strength standards for everyday lifters.
Compare bench, squat, deadlift, push-ups, and more to general-population benchmarks — try the percentile calculator on this page, then save your results with a free account.
By Aziz Mezlini, PhD · Founder & Scientist, Carthalis · Updated 2026-05-25
Wellness education, not diagnosis · Not for emergencies
What this benchmark actually measures
Strength standards are educational fitness benchmarks that rank your one-rep max on common lifts against age-, sex-, and bodyweight-matched peers in the general population, not elite athletes only — useful context for strength standards by age without implying clinical diagnosis.
Unlike elite-athlete-only charts that can feel demotivating, Carthalis benchmarks focus on everyday lifters so you get realistic, achievable strength standards for bench press, squat, deadlift, and bodyweight movements.
Realistic benchmarks
Based on everyday people in the general population, not elite athletes only. Achievable goals that motivate rather than discourage.
Fair comparisons
See how you truly rank against real people of your age and sex, without selection bias from gym-only populations.
Progress tracking
Track improvements over time and see your percentile increase as you get stronger — educational fitness context, not medical scores.
Lift coverage
- Bench press, squat, and deadlift
- Push-ups and pull-ups
- Grip strength and other compound lifts
Estimate your percentile
Use the strength percentile calculator on this page to compare your lifts against evidence-based strength standards — enter bench, squat, deadlift, or other lifts to see where you rank in the general population.
Find your strength percentile
Pick a lift, enter your 1-rep max and bodyweight. We rank you against StrengthLevel population anchors and, if you want, lift that to the general population using CDC NHIS 2020 training rates.
Your inputs
Your result
Fill in your inputs to see your personalised result here. The calculator runs entirely on this page — no signup required to try.
Wellness education, not medical or sports-medicine advice. Use safe form and a spotter for heavy 1RM testing.
Create a free account to save your percentile history, track 1RM trends, and unlock your full Fitness workspace.
Save your result with a free accountCreate a free account to save your percentile history, track lifts over time, and unlock your full Fitness workspace.
Wellness education, not diagnosis.
How the methodology works
The Carthalis strength standards calculator draws on the STRENGTH_PERCENTILES reference table and the backend percentile_engine to rank everyday lifters against general-population benchmarks — not elite-athlete-only charts. Evidence-based strength standards use population calibration informed by published muscle-strengthening participation data.
STRENGTH_PERCENTILES table
Carthalis reference data ranks lifts against age-, sex-, and bodyweight-matched peers in the general population.
percentile_engine
Backend percentile_engine powers estimates in the app and on this page — same basis as Twin strength scores after signup.
Population calibration
General-population calibration informed by StrengthLevel.com population strength data and CDC NHIS 2020 muscle-strengthening participation (PMID: 35511726).
Age, sex, and bodyweight adjustment
Fair comparisons account for natural strength differences by age, sex, and body weight — apples-to-apples context for strength standards by age.
Strength classification bands
| Band | Percentile | Meaning |
|---|---|---|
| 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 |
Strength by body weight and age
Bench Press Standards by sex summarize typical bodyweight multiples for the general population. Squat standards and other lifts follow similar age-adjusted patterns — use the calculator above for your exact percentile. These ranges reflect strength standards by age in broad educational terms.
Bench press standards (men)
Body weight ratio (lbs lifted / body weight)
- Beginner0.5× – 0.8×
- Intermediate0.8× – 1.2×
- Advanced1.2× – 1.5×
- Elite1.5×+
Bench press standards (women)
Body weight ratio (lbs lifted / body weight)
- Beginner0.3× – 0.5×
- Intermediate0.5× – 0.8×
- Advanced0.8× – 1.0×
- Elite1.0×+
What each band means
Strength bands describe how a lift compares to a broad general-population reference — not a training prescription. Use them for context, then aim for steady, sustainable progress against your own baseline.
Beginner
0–25th percentileJust starting your strength journey.
Intermediate
25–75th percentileConsistent training with good form.
Advanced
75–90th percentileStrong relative to the general population.
Elite
90–99th percentileExceptional strength for your demographic.
Example strength percentile scenario
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 age, sex, and body weight differences.
Wellness education, not diagnosis
Wellness education, not diagnosis.
Not for emergencies — call your local emergency line.
Carthalis is not a medical device.
Strength comparisons are general guidance — consult a coach for individualized programming.
Read our full trust commitment on Trust & Safety.
Common questions
Where to go next — save and track
Create a free account to save your percentile history, track lifts over time, and unlock your full Fitness workspace.