Free tools · Strength & Gym
Strength Standards Calculator
Free · No signupBench, squat, deadlift, press, and row from Untrained to Elite by body weight. See the load that unlocks the next tier.
Your stats
Standard
Intermediate
1.25× body weight
Next tier (Advanced): 264.6 lb
Questions
Are these the Strength Level rankings?
No. These are simple bodyweight-ratio bands so you can see a next-tier target. They are not a scrape of another site’s percentiles.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
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Plates per side for a target weight on a 45 lb or 20 kg bar. Visual loadout for lb and kg gyms.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.