SnapMyGym
See whether your squat, bench, deadlift, or press is beginner, intermediate, advanced, or elite for your bodyweight. Free, no signup.
Strength standards express a lift as a multiple of your bodyweight and grade it from beginner to elite. They answer the question every lifter asks — is my squat actually good? — and, more usefully, show which lift is lagging and deserves priority in your next program.
Common intermediate landmarks for a male lifter: a 1.5× bodyweight squat, a 1× bodyweight bench press, and a 2× bodyweight deadlift. Advanced pushes those to roughly 2× squat, 1.5× bench, and 2.5× deadlift. Women reach the same tiers at lower multiples on pressing lifts and near-equal multiples on squats and deadlifts.
Reaching intermediate typically takes 1–2 years of consistent training; advanced takes several more. If one lift sits a full tier below the others, that imbalance — not more volume on your best lift — is usually the fastest route to a bigger total.
A 1× bodyweight bench is a solid intermediate benchmark for men (roughly 0.6–0.75× for women), and 1.5× bodyweight is advanced. Most lifters who train consistently reach a bodyweight bench within their first one to two years.
Usually 12–24 months of consistent, progressive training. The timeline stretches with age, injury history, and dieting phases — the standards assume you aren't judging yourself in the middle of a deep calorie deficit.
Yes. Relative to bodyweight, female standards run lower on pressing movements and close to men's on squats and deadlifts, so this calculator applies sex-specific thresholds rather than one table for everyone.
Want the number to actually go up? Snap My Gym builds percentage-based programs around your lifts and tracks them automatically. More evidence-first training articles on the blog.