Strength standards

Five lifts, five levels, as bodyweight multiples of your estimated 1RM. The tables are the app’s own: round, conservative numbers where a first year of consistent training lands in Novice and Elite means competitive relative strength.

Squat

Counts: Back Squat, High-Bar Back Squat, Low-Bar Back Squat.

Male: e1RM in kg at each bodyweight. Ratios 0.75 / 1.25 / 1.75 / 2.25 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	37.5	62.5	87.5	112.5
60 kg	45	75	105	135
70 kg	52.5	87.5	122.5	157.5
80 kg	60	100	140	180
90 kg	67.5	112.5	157.5	202.5
100 kg	75	125	175	225
110 kg	82.5	137.5	192.5	247.5

Female: e1RM in kg at each bodyweight. Ratios 0.5 / 0.9 / 1.3 / 1.75 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	25	45	65	87.5
60 kg	30	54	78	105
70 kg	35	63	91	122.5
80 kg	40	72	104	140
90 kg	45	81	117	157.5
100 kg	50	90	130	175
110 kg	55	99	143	192.5

Bench press

Counts: Barbell Bench Press, Paused Bench Press.

Male: e1RM in kg at each bodyweight. Ratios 0.5 / 1 / 1.5 / 1.9 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	25	50	75	95
60 kg	30	60	90	114
70 kg	35	70	105	133
80 kg	40	80	120	152
90 kg	45	90	135	171
100 kg	50	100	150	190
110 kg	55	110	165	209

Female: e1RM in kg at each bodyweight. Ratios 0.3 / 0.55 / 0.85 / 1.15 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	15	27.5	42.5	57.5
60 kg	18	33	51	69
70 kg	21	38.5	59.5	80.5
80 kg	24	44	68	92
90 kg	27	49.5	76.5	103.5
100 kg	30	55	85	115
110 kg	33	60.5	93.5	126.5

Deadlift

Counts: Conventional Deadlift, Sumo Deadlift.

Male: e1RM in kg at each bodyweight. Ratios 1 / 1.5 / 2 / 2.6 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	50	75	100	130
60 kg	60	90	120	156
70 kg	70	105	140	182
80 kg	80	120	160	208
90 kg	90	135	180	234
100 kg	100	150	200	260
110 kg	110	165	220	286

Female: e1RM in kg at each bodyweight. Ratios 0.7 / 1.1 / 1.5 / 2 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	35	55	75	100
60 kg	42	66	90	120
70 kg	49	77	105	140
80 kg	56	88	120	160
90 kg	63	99	135	180
100 kg	70	110	150	200
110 kg	77	121	165	220

Overhead press

Counts: Overhead Press, Seated Barbell Overhead Press.

Male: e1RM in kg at each bodyweight. Ratios 0.35 / 0.6 / 0.85 / 1.1 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	17.5	30	42.5	55
60 kg	21	36	51	66
70 kg	24.5	42	59.5	77
80 kg	28	48	68	88
90 kg	31.5	54	76.5	99
100 kg	35	60	85	110
110 kg	38.5	66	93.5	121

Female: e1RM in kg at each bodyweight. Ratios 0.2 / 0.4 / 0.6 / 0.8 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	10	20	30	40
60 kg	12	24	36	48
70 kg	14	28	42	56
80 kg	16	32	48	64
90 kg	18	36	54	72
100 kg	20	40	60	80
110 kg	22	44	66	88

Row

Counts: Barbell Row, Pendlay Row.

Male: e1RM in kg at each bodyweight. Ratios 0.5 / 0.85 / 1.2 / 1.5 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	25	42.5	60	75
60 kg	30	51	72	90
70 kg	35	59.5	84	105
80 kg	40	68	96	120
90 kg	45	76.5	108	135
100 kg	50	85	120	150
110 kg	55	93.5	132	165

Female: e1RM in kg at each bodyweight. Ratios 0.35 / 0.6 / 0.85 / 1.1 × bodyweight.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	17.5	30	42.5	55
60 kg	21	36	51	66
70 kg	24.5	42	59.5	77
80 kg	28	48	68	88
90 kg	31.5	54	76.5	99
100 kg	35	60	85	110
110 kg	38.5	66	93.5	121

How to read it

Below the first column is Beginner. Each column is the e1RM you need at that bodyweight to reach the level. The tables ignore age, height and training age; they are a motivational yardstick, not a validated norm. When sex is not set, the app uses the male table and says so in the profile.

Your level, updated every workout

Set bodyweight and sex once in the profile. Outrep reads your logged sets and shows the level and the kilograms to the next one.

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