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Strength Level Calculator: Bench, Squat and Deadlift
A strength level is where your lift sits among lifters of your own bodyweight, expressed as a percentile rather than a label like intermediate. Enter a lift, your bodyweight and what you lifted, and you get that percentile against drug-tested competition powerlifters in your band, the same figure as a multiple of bodyweight, and a one-rep max range from four published equations. Computed from 245,234 lifters in the OpenPowerlifting database. The maths runs in your browser: nothing is sent anywhere.
Calculator
Your result
Your percentile appears here.
Type your bodyweight and the weight you lifted, or load a worked example. The maths runs in this page and nothing is sent anywhere.
With JavaScript off, the same three cases are worked out in text under Worked examples.
Worked examples
Same maths as the form, so you can check it against the published tables:
- Squat, men 78 kg lifting 185 kg → 50th percentile of competitors in the 74-83 kg band (36,269 lifters), which is 2.37× bodyweight. A 5-rep set at that weight estimates a one-rep max of 208–217 kg depending on the formula.
- Bench press, men 82 kg lifting 100 kg → 13th (estimated) percentile of competitors in the 74-83 kg band (36,269 lifters), which is 1.22× bodyweight. A 5-rep set at that weight estimates a one-rep max of 113–117 kg depending on the formula.
- Deadlift, women 60 kg lifting 100 kg → 7th (estimated) percentile of competitors in the 57-63 kg band (14,222 lifters), which is 1.67× bodyweight. A 5-rep set at that weight estimates a one-rep max of 113–117 kg depending on the formula.
How to read your percentile
A percentile says what share of the lifters you were compared against lifted less than you. The 50th percentile is the median competitor in your bodyweight band, and these are drug-tested powerlifters who chose to compete, so the 25th percentile here is already a lift most recreational gym-goers never reach. Being under it is ordinary, not a failing grade. Two bands are printed below so the shape of the numbers is checkable without running the form; the bench, squat and deadlift tables carry every band from up to 44 kg to over 120 kg, and the whole set is downloadable from the open dataset.
| Lift | Sex and band | 25th | 50th | 75th | 90th |
|---|---|---|---|---|---|
| Squat | men 74-83 kg | 162.5 kg 2.04× BW | 185 kg 2.32× BW | 210 kg 2.61× BW | 230 kg 2.87× BW |
| Bench press | men 74-83 kg | 107.5 kg 1.35× BW | 122.5 kg 1.53× BW | 137.5 kg 1.71× BW | 152.5 kg 1.88× BW |
| Deadlift | men 74-83 kg | 195 kg 2.44× BW | 217.5 kg 2.72× BW | 240 kg 3.01× BW | 262.5 kg 3.27× BW |
| Squat | women 57-63 kg | 90 kg 1.48× BW | 105 kg 1.75× BW | 122.5 kg 2.02× BW | 140 kg 2.28× BW |
| Bench press | women 57-63 kg | 50 kg 0.82× BW | 60 kg 0.97× BW | 70 kg 1.13× BW | 80 kg 1.30× BW |
| Deadlift | women 57-63 kg | 112.5 kg 1.85× BW | 130 kg 2.14× BW | 147.5 kg 2.42× BW | 162.5 kg 2.67× BW |
Your result is placed between these anchors by straight-line interpolation, so a lift halfway between the 50th and 75th columns reads as roughly the 62nd percentile. Above the 90th or below the 25th column the calculator extrapolates along the nearest published slope and labels the answer estimated.
How this is calculated
The bulk file openpowerlifting-2026-10-03-199bb416.csv was filtered to full-power meets, raw equipment, drug-tested lifters aged 18 and over, with all three lifts successful and no disqualifications, keeping one row per lifter from their best meet by total. That leaves 245,234 lifters. Percentiles were then computed within each sex and bodyweight band. The full method, tables and caveats are in how much should you bench, squat or deadlift for your weight, and the numbers are downloadable from the strength standards dataset.
Your lift is placed between the published 25th, 50th, 75th and 90th percentile anchors for your band using straight-line interpolation. Outside those anchors the calculator extrapolates along the nearest published slope and labels the result estimated. Percentiles are capped at 99 because the anchors do not extend further.
One-rep max estimates use Epley, Brzycki, Lombardi and O'Conner, and show the spread between them rather than a single figure. Wathan's and Lander's equations are left out because their coefficients were not confirmed against a primary source. Brzycki is dropped above 12 reps, where its denominator approaches zero.
What these numbers do not tell you
- They are competition lifters, not gym-goers. The 25th percentile here is already strong for someone training recreationally.
- Age is not accounted for. The data pools everyone 18 and over.
- Bodyweight bands are ranges. A lifter at the top of one band is compared with a band average.
- Technique, leverages and bodyweight that day move these numbers more than the calculator can see.
- One-rep max formulas are estimates and get less reliable as reps rise.
- This is general information, not medical advice. Ask a clinician before training for heavy singles if you have an injury or health condition.
Where to go from here
Write the number down and check it again in three months. Progressive overload covers how to earn the next few kilograms, and strength levels explained covers how Kyulift turns the same bodyweight multiples into ranks from F to S.
Frequently asked questions
What counts as a good bench press for my bodyweight?
There is no single good number, because the honest comparison is against people your own size who train. In the OpenPowerlifting data the 25th percentile bench for a man at 74 to 83 kg bodyweight is 107.5 kg, the median is 122.5 kg and the 75th is 137.5 kg. Those are drug-tested competition lifters, so a recreational lifter below the 25th percentile is normal, not failing.
How is my one-rep max estimated?
From a set you actually did, using four published equations: Epley, Brzycki, Lombardi and O'Conner. They disagree, so the calculator shows the range rather than one number. Epley and Brzycki agree at 10 reps and Epley runs slightly higher below that. Accuracy drops as reps rise, so a single or a triple is a better input than a set of 15.
Why are overhead press and row missing?
The dataset is built from powerlifting meets, which award squat, bench press and deadlift only. There is no comparable large public dataset for overhead press or row using the same filters, and inventing thresholds for them would be worse than leaving them out.
What if my result says estimated?
It means your lift sits outside the published 25th to 90th percentile anchors for your band, so the number is an extrapolation along the nearest published slope rather than an interpolation between two measured anchors. It is a rough guide, not a percentile you should quote.
Is this medical or coaching advice?
No. It is general information computed from competition results. If you have an injury or a health condition, ask a clinician before training for heavy singles.
Sources
Last checked 2026-10-26.
- OpenPowerlifting data service (public domain; bulk file revision 199bb416, downloaded 9 October 2026). Percentiles are PennyLume's own calculations.
- One-repetition maximum — the Epley, Brzycki, Lombardi and O'Conner estimation equations used above, and their limits.
- Mayhew JL et al. 2008. Accuracy of prediction equations for determining one repetition maximum bench press in women. J Strength Cond Res. doi:10.1519/jsc.0b013e31817b02ad
- van den Hoek DJ et al. 2024. Normative data for the squat, bench press and deadlift exercises in powerlifting. J Sci Med Sport. doi:10.1016/j.jsams.2024.07.005
- PennyLume strength standards dataset (CSV and JSON, CC BY 4.0)
Related: bench, squat and deadlift tables by bodyweight · bench to squat ratio · Kyulift