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Strength standards

Where does your lift sit? Standards are your one-rep max as a multiple of bodyweight — the same levels Brolic uses in the app, from Beginner to Elite.

Lift (men, × bodyweight)	Beginner	Novice	Intermediate	Advanced	Elite
Bench Press	0.50×	0.75×	1.00×	1.50×	2.00×
Squat	0.75×	1.25×	1.50×	2.25×	2.75×
Deadlift	1.00×	1.50×	2.00×	2.75×	3.25×
Overhead Press	0.35×	0.55×	0.75×	1.05×	1.35×
Barbell Row	0.50×	0.75×	1.00×	1.50×	1.75×
Front Squat	0.60×	1.00×	1.25×	1.80×	2.20×
Power Clean	0.50×	0.80×	1.10×	1.45×	1.75×
Hip Thrust	1.00×	1.50×	2.00×	2.75×	3.50×
Incline Bench Press	0.40×	0.60×	0.85×	1.25×	1.65×
Romanian Deadlift	0.75×	1.25×	1.75×	2.30×	2.75×
Sumo Deadlift	1.00×	1.50×	2.00×	2.75×	3.25×
Close Grip Bench	0.40×	0.65×	0.85×	1.30×	1.70×
Push Press	0.45×	0.70×	0.95×	1.30×	1.65×
Clean	0.55×	0.85×	1.15×	1.50×	1.85×
Snatch	0.40×	0.65×	0.90×	1.20×	1.45×
Barbell Curl	0.20×	0.35×	0.50×	0.70×	0.90×
Leg Press	1.00×	1.75×	2.50×	3.50×	4.25×

Women's standards are about 80% of these for lower-body lifts and 65% for upper-body lifts. Pick a lift for full tables in kilograms.

How is 1RM estimated?

From your best set with the Epley formula: weight × (1 + reps ÷ 30). Try the 1RM calculator.

Why bodyweight?

A 100 kg bench means something very different at 60 kg bodyweight than at 120 kg. Ratios make the comparison fair.

See it in the app

Brolic shows your level next to every lift and how many kilos to the next one.

Know your level on every lift

Brolic shows it automatically after each workout.

Download on theApp Store