Strength Standards

These numbers are taken from a book called Practical Programming, written by Mark Rippetoe and Dr. Lon Kilgore. All the weights are in pounds — divide by 2.2 to convert into kilograms (e.g. 220 pounds ÷ 2.2 = 100 kilograms).

The numbers represent a one-repetition maximum lift (in pounds) that can be reasonably expected of an adult at various levels of training using standard full range-of-motion barbell exercises with no supportive wraps or suits.

"Novice" means a person training regularly for a period of 3-9 months. An "intermediate" is someone who has engaged in regular training for up to two years, while the term "advanced" refers to an individual with several years of training experience with definite goals in the higher levels of competitive athletics. The term"elite" refers specifically to athletes competing in strength sports, and less than 1% of people who train with weights will reach this level.

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