DeadliftFitness

Look Like A God, Lift Like A Beast

Standards for Men – In Kilograms

The weigths in these charts represents your 1RM (One Repetition Maximum)

The following abbreviations are for mobile users:

  • Kg – Body weight in kilograms
  • U – Untrained
  • N – Novice
  • I – Intermediate
  • A – Advanced
  • E – Elite

Bench press

Body weight in kg Untrained Novice Intermediate Advanced Elite
52 37.5 50.0 60.0 82.5 100.0
56 40.0 52.5 62.5 90.0 110.0
60 45.0 57.5 70.0 95.0 117.5
67 50.0 65.0 77.5 107.5 132.5
75 55.0 70.0 85.0 115.0 145.0
82 60.0 75.0 90.0 125.0 157.5
90 62.5 80.0 97.5 132.5 162.5
100 62.5 82.5 102.5 137.5 172.5
110 65.0 85.0 105.0 142.5 180.0
125 67.5 87.5 107.5 147.5 185.0
145 70.0 90.0 112.5 152.5 190.0
145+ 72.5 92.5 115.0 155.0 192.5

Kg U N I A E
52 37.5 50.0 60.0 82.5 100.0
56 40.0 52.5 62.5 90.0 110.0
60 45.0 57.5 70.0 95.0 117.5
67 50.0 65.0 77.5 107.5 132.5
75 55.0 70.0 85.0 115.0 145.0
82 60.0 75.0 90.0 125.0 157.5
90 62.5 80.0 97.5 132.5 162.5
100 62.5 82.5 102.5 137.5 172.5
110 65.0 85.0 105.0 142.5 180.0
125 67.5 87.5 107.5 147.5 185.0
145 70.0 90.0 112.5 152.5 190.0
145+ 72.5 92.5 115.0 155.0 192.5

Rules: The bar must make contact with the chest above the bottom of the sternum with a momentary pause and be pressed to full elbow extension.

Deadlift

Body weight in kg Untrained Novice Intermediate Advanced Elite
52 42.5 82.5 92.5 135.0 175.0
56 47.5 87.5 100.0 145.0 187.5
60 50.0 95.0 110.0 155.0 200.0
67 57.5 107.5 122.5 172.5 217.5
75 62.5 115.0 135.0 185.0 235.0
82 67.5 125.0 142.5 200.0 250.0
90 70.0 132.5 152.5 207.5 257.5
100 75.0 137.5 160.0 217.5 265.0
110 77.5 145.0 165.0 222.5 270.0
125 80.0 147.5 170.0 227.5 272.5
145 82.5 152.5 172.5 230.0 277.5
145+ 85.0 155.0 177.5 232.5 280.0

Kg U N I A E
52 42.5 82.5 92.5 135.0 175.0
56 47.5 87.5 100.0 145.0 187.5
60 50.0 95.0 110.0 155.0 200.0
67 57.5 107.5 122.5 172.5 217.5
75 62.5 115.0 135.0 185.0 235.0
82 67.5 125.0 142.5 200.0 250.0
90 70.0 132.5 152.5 207.5 257.5
100 75.0 137.5 160.0 217.5 265.0
110 77.5 145.0 165.0 222.5 270.0
125 80.0 147.5 170.0 227.5 272.5
145 82.5 152.5 172.5 230.0 277.5
145+ 85.0 155.0 177.5 232.5 280.0

Rules: Knees, hips, and upper back must completely extend at the top postition.

Squat

Body weight in kg Untrained Novice Intermediate Advanced Elite
52 35.0 65.0 80.0 107.5 145.0
56 37.5 70.0 87.5 117.5 157.5
60 40.0 77.5 92.5 127.5 167.5
67 45.0 85.0 105.0 142.5 185.0
75 50.0 92.5 112.5 155.0 202.5
82 55.0 100.0 122.5 167.5 217.5
90 57.5 105.0 130.0 177.5 230.0
100 60.0 110.0 135.0 185.0 240.0
110 62.5 115.0 140.0 192.5 250.0
125 65.0 117.5 145.0 197.5 257.5
145 67.5 122.5 147.5 202.5 262.5
145+ 70.0 125.0 150.0 207.5 270.0

Kg U N I A E
52 35.0 65.0 80.0 107.5 145.0
56 37.5 70.0 87.5 117.5 157.5
60 40.0 77.5 92.5 127.5 167.5
67 45.0 85.0 105.0 142.5 185.0
75 50.0 92.5 112.5 155.0 202.5
82 55.0 100.0 122.5 167.5 217.5
90 57.5 105.0 130.0 177.5 230.0
100 60.0 110.0 135.0 185.0 240.0
110 62.5 115.0 140.0 192.5 250.0
125 65.0 117.5 145.0 197.5 257.5
145 67.5 122.5 147.5 202.5 262.5
145+ 70.0 125.0 150.0 207.5 270.0

Rules: Thighs bellow parallel in bottom position.

Standing Military press

Body weight in kg Untrained Novice Intermediate Advanced Elite
52 22.5 32.5 40.0 50.0 60.0
56 25.0 35.0 45.0 52.5 65.0
60 27.5 37.5 47.5 57.5 70.0
67 30.0 42.5 55.0 62.5 77.5
75 32.5 45.0 57.5 70.0 85.0
82 35.0 50.0 62.5 75.0 100.0
90 37.5 52.5 65.0 77.5 105.0
100 40.0 55.0 70.0 82.5 115.0
110 42.5 57.5 72.5 85.0 120.0
125 42.5 60.0 75.0 87.5 122.5
145 45.0 60.0 75.0 90.0 125.0
145+ 45.0 62.5 77.5 92.5 130.0

Kg U N I A E
52 22.5 32.5 40.0 50.0 60.0
56 25.0 35.0 45.0 52.5 65.0
60 27.5 37.5 47.5 57.5 70.0
67 30.0 42.5 55.0 62.5 77.5
75 32.5 45.0 57.5 70.0 85.0
82 35.0 50.0 62.5 75.0 100.0
90 37.5 52.5 65.0 77.5 105.0
100 40.0 55.0 70.0 82.5 115.0
110 42.5 57.5 72.5 85.0 120.0
125 42.5 60.0 75.0 87.5 122.5
145 45.0 60.0 75.0 90.0 125.0
145+ 45.0 62.5 77.5 92.5 130.0

Rules: Knees must be kept straight, torso cannot lay back with the shoulders behind hips, and elbows must completely extend.

Power Clean

Body weight in kg Untrained Novice Intermediate Advanced Elite
52 25.0 47.5 57.5 80.0 92.5
56 27.5 50.0 62.5 85.0 102.5
60 30.0 55.0 67.5 90.0 110.0
67 35.0 60.0 75.0 102.5 120.0
75 37.5 65.0 82.5 112.5 132.5
82 37.5 72.5 87.5 120.0 140.0
90 40.0 75.0 92.5 127.5 147.5
100 42.5 80.0 97.5 135.0 155.0
110 45.0 82.5 102.5 140.0 160.0
125 47.5 85.0 105.0 142.5 165.0
145 50.0 87.5 107.5 145.0 170.0
145+ 52.5 90.0 110.0 150.0 175.0

Kg U N I A E
52 25.0 47.5 57.5 80.0 92.5
56 27.5 50.0 62.5 85.0 102.5
60 30.0 55.0 67.5 90.0 110.0
67 35.0 60.0 75.0 102.5 120.0
75 37.5 65.0 82.5 112.5 132.5
82 37.5 72.5 87.5 120.0 140.0
90 40.0 75.0 92.5 127.5 147.5
100 42.5 80.0 97.5 135.0 155.0
110 45.0 82.5 102.5 140.0 160.0
125 47.5 85.0 105.0 142.5 165.0
145 50.0 87.5 107.5 145.0 170.0
145+ 52.5 90.0 110.0 150.0 175.0

Rules: The bar must be caught above or at 90° knee angle and ridden down no lower or well above thighs falling below parallel to floor.

Power Snatch

Body weight in kg Untrained Novice Intermediate Advanced Elite
52 20.0 37.5 42.5 62.5 72.5
56 22.5 40.0 47.5 65.0 80.0
60 27.5 42.5 52.5 70.0 85.0
67 27.5 47.5 60.0 80.0 92.5
75 30.0 52.5 62.5 87.5 102.5
82 32.5 55.0 67.5 92.5 110.0
90 35.0 57.5 72.5 100.0 115.0
100 37.5 60.0 77.5 105.0 120.0
110 40.0 62.5 80.0 107.5 125.0
125 42.5 65.0 82.5 112.5 130.0
145 42.5 67.5 85.0 115.0 132.5
145+ 45.0 70.0 87.5 117.5 137.5

Kg U N I A E
52 20.0 37.5 42.5 62.5 72.5
56 22.5 40.0 47.5 65.0 80.0
60 27.5 42.5 52.5 70.0 85.0
67 27.5 47.5 60.0 80.0 92.5
75 30.0 52.5 62.5 87.5 102.5
82 32.5 55.0 67.5 92.5 110.0
90 35.0 57.5 72.5 100.0 115.0
100 37.5 60.0 77.5 105.0 120.0
110 40.0 62.5 80.0 107.5 125.0
125 42.5 65.0 82.5 112.5 130.0
145 42.5 67.5 85.0 115.0 132.5
145+ 45.0 70.0 87.5 117.5 137.5

Rules: The bar must be caught above or at 90° knee angle and ridden down no lower or well above thighs falling below parallel to floor. No press out is allowed.



Standards for Women

För mobilversionen gäller följande Förkortningar:

  • Kg – Body weight in kilograms
  • U – Untrained
  • N – Novice
  • I – Intermediate
  • A – Advanced
  • E – Elite

Bench press

Body weight in kg Untrained Novice Intermediate Advanced Elite
44 22.5 30.0 35.0 42.5 52.5
48 25.0 32.5 37.5 45.0 57.5
52 27.5 35.0 37.5 50.0 62.5
56 30.0 37.5 40.0 52.5 65.0
60 32.5 40.0 42.5 57.5 67.5
67 35.0 40.0 47.5 62.5 75.0
75 37.5 42.5 52.5 65.0 85.0
82 37.5 50.0 55.0 72.5 90.0
90 40.0 52.5 60.0 75.0 95.0
90+ 42.5 55.0 62.5 80.0 100.0

Kg U N I A E
44 22.5 30.0 35.0 42.5 52.5
48 25.0 32.5 37.5 45.0 57.5
52 27.5 35.0 37.5 50.0 62.5
56 30.0 37.5 40.0 52.5 65.0
60 32.5 40.0 42.5 57.5 67.5
67 35.0 40.0 47.5 62.5 75.0
75 37.5 42.5 52.5 65.0 85.0
82 37.5 50.0 55.0 72.5 90.0
90 40.0 52.5 60.0 75.0 95.0
90+ 42.5 55.0 62.5 80.0 100.0

Rules: The bar must make contact with the chest above the bottom of the sternum with a momentary pause and be pressed to full elbow extension.

Deadlift

Body weight in kg Untrained Novice Intermediate Advanced Elite
44 25.0 47.5 50.0 80.0 105.0
48 27.5 52.5 60.0 85.0 110.0
52 30.0 55.0 62.5 90.0 115.0
56 32.5 60.0 67.5 95.0 120.0
60 35.0 62.5 72.5 100.0 125.0
67 37.5 67.5 80.0 110.0 135.0
75 40.0 72.5 85.0 117.5 145.0
82 42.5 80.0 92.5 125.0 150.0
90 45.0 87.5 97.5 130.0 160.0
90+ 50.0 90.0 105.0 137.5 165.0

Kg U N I A E
44 25.0 47.5 50.0 80.0 105.0
48 27.5 52.5 60.0 85.0 110.0
52 30.0 55.0 62.5 90.0 115.0
56 32.5 60.0 67.5 95.0 120.0
60 35.0 62.5 72.5 100.0 125.0
67 37.5 67.5 80.0 110.0 135.0
75 40.0 72.5 85.0 117.5 145.0
82 42.5 80.0 92.5 125.0 150.0
90 45.0 87.5 97.5 130.0 160.0
90+ 50.0 90.0 105.0 137.5 165.0

Rules: Knees, hips, and upper back must completely extend at the top postition.

Squat

Body weight in kg Untrained Novice Intermediate Advanced Elite
44 20.0 37.5 45.0 60.0 75.0
48 22.5 40.0 47.5 65.0 80.0
52 25.0 45.0 52.5 67.5 87.5
56 25.0 47.5 55.0 72.5 90.0
60 27.5 50.0 60.0 77.5 95.0
67 30.0 55.0 62.5 85.0 105.0
75 32.5 57.5 67.5 90.0 115.0
82 35.0 62.5 75.0 97.5 122.5
90 37.5 67.5 80.0 105.0 132.5
90+ 40.0 72.5 85.0 110.0 137.5

Kg U N I A E
44 20.0 37.5 45.0 60.0 75.0
48 22.5 40.0 47.5 65.0 80.0
52 25.0 45.0 52.5 67.5 87.5
56 25.0 47.5 55.0 72.5 90.0
60 27.5 50.0 60.0 77.5 95.0
67 30.0 55.0 62.5 85.0 105.0
75 32.5 57.5 67.5 90.0 115.0
82 35.0 62.5 75.0 97.5 122.5
90 37.5 67.5 80.0 105.0 132.5
90+ 40.0 72.5 85.0 110.0 137.5

Rules: Thighs bellow parallel in bottom position.

Standing Military Press

Body weight in kg Untrained Novice Intermediate Advanced Elite
44 15.0 17.5 22.5 30.0 40.0
48 15.0 20.0 25.0 32.5 42.5
52 17.5 22.5 27.5 35.0 45.0
56 17.5 22.5 27.5 37.5 47.5
60 17.5 25.0 30.0 40.0 50.0
67 20.0 27.5 32.5 42.5 55.0
75 22.5 30.0 35.0 47.5 62.5
82 22.5 32.5 37.5 50.0 65.0
90 25.0 35.0 40.0 52.5 67.5
90+ 27.5 37.5 42.5 57.5 72.5

Kg U N I A E
44 15.0 17.5 22.5 30.0 40.0
48 15.0 20.0 25.0 32.5 42.5
52 17.5 22.5 27.5 35.0 45.0
56 17.5 22.5 27.5 37.5 47.5
60 17.5 25.0 30.0 40.0 50.0
67 20.0 27.5 32.5 42.5 55.0
75 22.5 30.0 35.0 47.5 62.5
82 22.5 32.5 37.5 50.0 65.0
90 25.0 35.0 40.0 52.5 67.5
90+ 27.5 37.5 42.5 57.5 72.5

Rules: Knees must be kept straight, torso cannot lay back with the shoulders behind hips, and elbows must completely extend.

Power Clean

Body weight in kg Untrained Novice Intermediate Advanced Elite
44 12.5 27.5 32.5 42.5 52.5
48 15.0 30.0 35.0 45.0 57.5
52 17.5 32.5 35.0 50.0 60.0
56 17.5 35.0 37.5 52.5 65.0
60 20.0 37.5 40.0 55.0 67.5
67 22.5 40.0 45.0 60.0 75.0
75 22.5 42.5 50.0 65.0 85.0
82 25.0 45.0 55.0 70.0 90.0
90 27.5 50.0 57.5 75.0 95.0
90+ 30.0 52.5 62.5 80.0 100.0

Kg U N I A E
44 12.5 27.5 32.5 42.5 52.5
48 15.0 30.0 35.0 45.0 57.5
52 17.5 32.5 35.0 50.0 60.0
56 17.5 35.0 37.5 52.5 65.0
60 20.0 37.5 40.0 55.0 67.5
67 22.5 40.0 45.0 60.0 75.0
75 22.5 42.5 50.0 65.0 85.0
82 25.0 45.0 55.0 70.0 90.0
90 27.5 50.0 57.5 75.0 95.0
90+ 30.0 52.5 62.5 80.0 100.0

Rules: The bar must be caught above or at 90° knee angle and ridden down no lower or well above thighs falling below parallel to floor.

Power Snatch

Body weight in kg Untrained Novice Intermediate Advanced Elite
44 10.0 22.5 25.0 35.0 42.5
48 12.5 25.0 27.5 37.5 45.0
52 15.0 25.0 30.0 37.5 50.0
56 15.0 27.5 32.5 40.0 52.5
60 15.0 30.0 35.0 42.5 55.0
67 17.5 32.5 37.5 50.0 62.5
75 17.5 35.0 40.0 52.5 67.5
82 20.0 37.5 42.5 37.5 70.0
90 22.5 40.0 45.0 60.0 75.0
90+ 25.0 42.5 50.0 62.5 80.0

Kg U N I A E
44 10.0 22.5 25.0 35.0 42.5
48 12.5 25.0 27.5 37.5 45.0
52 15.0 25.0 30.0 37.5 50.0
56 15.0 27.5 32.5 40.0 52.5
60 15.0 30.0 35.0 42.5 55.0
67 17.5 32.5 37.5 50.0 62.5
75 17.5 35.0 40.0 52.5 67.5
82 20.0 37.5 42.5 37.5 70.0
90 22.5 40.0 45.0 60.0 75.0
90+ 25.0 42.5 50.0 62.5 80.0

Rules: The bar must be caught above or at 90° knee angle and ridden down no lower or well above thighs falling below parallel to floor. No press out is allowed.

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