These strength standards come from real powerlifting competition results, millions of them, via the OpenPowerlifting dataset. In each weight class, intermediate is the median competitor, advanced is the top 20%, elite is the top 5%, and world class is the top 1%. Every tier maps to where actual competitors fall.
Enter your sex, lift, and bodyweight to see the tiers for your weight class. Add what you lifted and it tells you where you stand.
Enter your sex, lift, and bodyweight to see the strength tiers for your weight class, based on real competition data. Add what you lifted to see where you rank. Example squat standards for men are shown below.
| Class | Intermediate | Advanced | Elite | World class |
|---|---|---|---|---|
| -74 kg | 167.5 | 195 | 225 | 250 |
| -83 kg | 185 | 215 | 245 | 270 |
| -93 kg | 200 | 230 | 260 | 287.5 |
| -105 kg | 210 | 245 | 280 | 310 |
Intermediate is the median competitor and world class is the top 1%, so these run stronger than gym-population standards. For the live version filterable by federation, equipment, and age, see the strength standards tool on Powerlifting Records.
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Where These Numbers Come From
Most strength standards online are either self-reported gym numbers (inflated, nobody logs their missed lifts) or tier labels someone invented. Every number is a percentile over raw lifters who stepped on a platform and had their lifts judged, from the OpenPowerlifting dataset behind Powerlifting Records. That site has the live version of this tool, filterable by federation, equipment, and age, if you want to slice deeper.
Because the population is competitors, these standards run stronger than gym-population standards. The median lifter at your gym has never competed. Hitting “intermediate” here means you’d hold your own at a meet.
Total Standards by Weight Class (Raw)
Men’s totals in kg per IPF class:
| Class | Intermediate | Advanced | Elite | World class |
|---|---|---|---|---|
| -74 kg | 477.5 | 550 | 620 | 682.5 |
| -83 kg | 522.5 | 597.5 | 670 | 735 |
| -93 kg | 557.5 | 637.5 | 715 | 780 |
| -105 kg | 592.5 | 677.5 | 760 | 825 |
| -120 kg | 625 | 715 | 805 | 877.5 |
Women’s totals in kg per IPF class:
| Class | Intermediate | Advanced | Elite | World class |
|---|---|---|---|---|
| -57 kg | 280 | 330 | 385 | 430 |
| -63 kg | 292.5 | 347.5 | 402.5 | 455 |
| -69 kg | 310 | 365 | 425 | 485 |
| -76 kg | 325 | 382.5 | 447.5 | 507.5 |
| -84 kg | 332.5 | 395 | 457.5 | 520 |
The calculator above has every class plus per-lift standards for squat, bench, and deadlift.
How to Move Up a Tier
The gap between tiers is usually 10 to 20% on the total, which is one to two years of consistent training for most intermediate lifters. Run a proven program and eat enough. Re-test each cycle. 5/3/1 and GZCLP are solid engines for that grind, and Madcow 5×5 works well if you’re still progressing week to week.
These standards are per IPF weight class, so find your class first if you are not sure. Check your estimated maxes along the way with the 1RM calculator, and once you’re thinking about a meet, score yourself with the DOTS calculator.
