Basic Strength Standards

Press - Adult Men

Body Weight
Un-trained
114
53
123
57
132
61

169
186
218
234
255
264
272
278
284

Squat - Adult Men

Body Weight
Un-trained
114
78
123
84
132
91
148
101
165
110
181
119
198
125
220
132
242
137
275
141
319
144
320+
147

Novice
144
155
168
188
204
220
232
244
255
261
267
272

Intermediate
174
190
205
230
250
269
285
301
311
319
326
332

Advanced
240
259
278
313
342
367
387
409
423
435
445
454

Elite
320
346
369
410
445
479
504
532
551
567
580
593

Advanced
66
71
76
81
85
94
102
110
117
123

Elite
85
91
97
104
110
121
134
140
151
159

Squat - Adult Women

Body Weight
Un-trained
97
46
105
49
114
53
123
56
132
59
148
65
165
70
181
75
198
81
199+
85

Novice
84
91
98
103
110
121
130
139
150
158

Intermediate
98
106
114
121
127
141
151
164
174
184

Advanced
129
140
150
160
168
185
200
215
229
242

Elite
163
174
187
199
211
232
256
268
288
303

Intermediate
130
142
153
172
187
201
213
225
232
239
244
248

Advanced
179
194
208
234
255
275
289
306
316
325
333
340

Elite
222
242
260
291
319
343
362
381
395
407
416
425

Deadlift - Adult Men

Body Weight
Un-trained
114
97
123
105
132
113
148
126
165
137
181
148
198
156
220
164
242
172
275
176
319
180
320+
183

Novice
179
194
209
234
254
274
289
305
318
326
333
340

Intermediate
204
222
239
269
293
315
333
351
363
373
381
388

Advanced
299
320
342
380
411
438
457
479
490
499
506
512

Elite
387
414
438
482
518
548
567
586
596
602
608
617

Novice
63
68
73
77
82
90
97
104
112
118

Intermediate
73
79
85
90
95
105
113
122
130
137

Advanced
94
102
109
116
122
135
146
158
167
177

Elite
116
124
133
142
150
165
183
192
205
217

Deadlift - Adult Women

Body Weight
Un-trained
97
57
105
61
114
66
123
70
132
74
148
81
165
88
181
94
198
101
199+
107

Novice
105
114
122
129
137
151
162
174
187
197

Intermediate
122
132
142
151
159
176
189
204
217
229

Advanced
175
189
200
211
220
241
258
273
284
297

Elite
232
242
253
263
273
295
319
329
349
364

Power Clean - Adult Men

Body Weight
Un-trained
114
56
123
60
132
65
148
73
165
79
181
85
198
90
220
95
242
99
275
102
319
104
320+
106

Novice
103
112
121
135
147
158
167
176
183
188
192
196

Intermediate
125
137
148
166
180
194
205
217
224
230
235
239

Advanced
173
186
200
225
246
264
279
294
305
313
320
327

Elite
207
224
239
266
288
310
327
345
357
367
376
384

Power Clean - Adult Women

Body Weight
Un-trained
97
33
105
35
114
38
123
40
132
43
148
47
165
50
181
54
198
58
199+
61

Novice
61
66
70
74
79
87
93
100
108
114

Intermediate
70
76
82
87
92
101
109
118
125
132

Advanced
93
101
108
115
121
133
144
155
165
174

Elite
117
125
135
143
152
167
184
193
207
218

Novice
72
78
84

Intermediate
90
98
105

Advanced
107
116
125

Elite
129
141
151

94
102
110
116
122
127
131
133
136

119
129
138
146
155
159
164
167
171

140
153
164
173
183
189
194
199
203

Press - Adult Women

Body Weight
Un-trained
97
31
105
33
114
36
123
38
132
40
148
44
165
48
181
51
198
55
199+
58

Novice
42
46
49
52
55
60
65
70
75
79

Intermediate
50
53
58
61
65
72
77
83
83
93

Bench Press - Adult Men

Body Weight
Un-trained
114
84
123
91
132
98
148
109
165
119
181
128
198
135
220
142
242
149
275
153
319
156
320+
159

Novice
107
116
125
140
152
164
173
183
190
196
199
204

Bench Press - Adult Women

Body Weight
Un-trained
97
49
105
53
114
57
123
60
132
64
148
70
165
76
181
81
198
88
199+
92

148
165
181
198
220
242
275
319
320+

69
75
81
85
89
93
96
98
100

Weightlifting Performance Standards Tables

The standards presented in the following tables represent a performance
that can be reasonably expected of an athlete at various levels of training
advancement using standard full range-of-motion barbell exercises. In the tables
above, the term "untrained" refers to the expected level of strength in a healthy
individual who has not trained on the exercise before but can perform it
correctly. This represents the minimum level of strength required to maintain a
reasonable quality of life in a sedentary individual. "Novice" means a person
training regularly for a period of 3-9 months. This strength level supports the
demands of vigorous recreational activities. An "intermediate" is a person who
has engaged in regular training for up to two years. The intermediate level
indicates some degree of specialization in the exercises and a high level of
performance at the recreational level. The term "advanced" refers to an individual
with multi-year training experience with definite goals in the higher levels of
competitive athletics. The term "elite" refers specifically to athletes competing in
strength sports. Less than 1% of the weight training population will attain this
level.
Tables for the basic barbell exercises were developed from (1) definitions
in "Practical Programming" by Kilgore, Rippetoe, and Pendlay, (2) the
experience and judgment of the authors, (3) the exercise techniques described and
illustrated in Starting Strength by Rippetoe and Kilgore, and (4) published
performance standards for the sports of powerlifting and weightlifting.

The Aasgaard Company 2006

www.aasgaardco.com - 3118 Buchanan Street - Wichita Falls - Texas - 76308