肌力標準計算機

What strength standards mean

A “strength standard” is a bodyweight-relative ratio that classifies your one-rep max into a tier — Untrained, Novice, Intermediate, Advanced, or Elite. The point isn’t to win an argument on the internet about whether you’re “really” intermediate; it’s to give yourself an honest snapshot of where you sit, what’s realistic to chase next, and how the lifts compare to each other.

The five tiers, roughly:

Tier	Description	Population fraction
Untrained	Has never trained the lift	~50%
Novice	A few months to a year of regular training	~30%
Intermediate	A year or more of focused programming	~15%
Advanced	Multiple years; lifts the bar daily	~3–4%
Elite	Competitive-level strength	~< 1%

These percentages are rough — the actual distribution depends on whether you’re sampling everyone (in which case “Untrained” is the vast majority) or active lifters (in which case “Novice” is the mode and “Elite” is a small minority).

How the table is constructed

We index every lift on bodyweight ratios for both sexes. The five thresholds we use:

Lift	Untrained	Novice	Intermediate	Advanced	Elite
Squat (men)	≤ 0.75× BW	1.25×	1.50×	2.00×	2.50×
Squat (women)	≤ 0.50× BW	0.85×	1.10×	1.50×	2.00×
Bench (men)	≤ 0.50× BW	1.00×	1.25×	1.65×	2.00×
Bench (women)	≤ 0.40× BW	0.65×	0.85×	1.10×	1.40×
Deadlift (men)	≤ 1.00× BW	1.50×	1.85×	2.50×	3.00×
Deadlift (women)	≤ 0.65× BW	1.10×	1.40×	1.85×	2.30×
Overhead press (men)	≤ 0.30× BW	0.65×	0.85×	1.15×	1.40×
Overhead press (women)	≤ 0.20× BW	0.40×	0.55×	0.75×	0.95×
Barbell row (men)	≤ 0.50× BW	0.95×	1.20×	1.55×	1.90×
Barbell row (women)	≤ 0.35× BW	0.60×	0.80×	1.05×	1.30×

These are reasonable and widely-cited ratios in the strength community. If you cross from one tier to the next, you’ve made a meaningful jump.

A worked example

An 80 kg male lifter with a 140 kg squat:

• Ratio: 140 / 80 = 1.75× BW
• That’s between Intermediate (1.50×) and Advanced (2.00×).
• Tier: Intermediate (just barely).
• To reach Advanced: needs 80 × 2.0 = 160 kg squat — about 20 kg of progress, typically 6–18 months of focused work.

A 65 kg female lifter with an 80 kg deadlift:

• Ratio: 80 / 65 = 1.23× BW
• That’s between Novice (1.10×) and Intermediate (1.40×).
• Tier: Novice.
• To reach Intermediate: needs 65 × 1.40 = 91 kg deadlift — about 11 kg of progress.

How to use this calculator

1. Pick a lift (squat, bench, deadlift, overhead press, or barbell row).
2. Enter your sex and bodyweight.
3. Enter your current 1RM (or run the 1RM calculator first if you’re working from a 5RM).
4. The result shows your tier plus the bodyweight ratio you’ve achieved.
5. The threshold table shows the absolute weights you’d need at your bodyweight to reach each tier.

Why bodyweight-relative ratios?

A 100 kg squat is “intermediate” for a 70 kg lifter and “novice” for a 110 kg lifter. Strength scales with body mass — bigger bodies hold bigger lifts — but not linearly. The ratios are an attempt to normalize across body sizes. The Wilks coefficient is a more sophisticated normalization that accounts for the diminishing-returns of strength as bodyweight grows; the strength-standards ratios are a simpler heuristic that’s adequate for most non-competition use.

If you want to compare yourself against absolute power-output benchmarks (rather than ratio benchmarks), use the Wilks calculator.

How fast you should expect to progress

For a typical intermediate male lifter (1–3 years of training):

• Squat / deadlift: 5–10 kg per training block (~12 weeks).
• Bench / overhead press: 2.5–5 kg per training block.
• Barbell row: 2.5–5 kg per training block.

For a typical intermediate female lifter, halve those increments roughly (the absolute strength gain per session is smaller, but the percent gain over a block is similar).

For an advanced lifter (5+ years), expect:

• Squat / deadlift: 5–10 kg per year.
• Bench / OHP: 2.5–5 kg per year.

Strength gains become geometric, not linear. Doubling your training volume doesn’t double your progress past intermediate — it mostly increases your injury risk.

What the standards don’t tell you

• They don’t measure technique. A 200 kg “squat” with a 30° forward lean and a high bar is not the same as a clean ATG squat at the same weight. The ratios assume sound technique.
• They don’t measure rep performance. A grinder one-rep PR with the bar barely moving is technically a 1RM, but the lifter behind it is not in the same training state as someone who finishes a clean rep with a half-second of bar speed left.
• They don’t measure sustainability. A 2.5× squat that took two years of training but cost an injury is a worse outcome than a 2.0× squat that took five years and never broke you down.

Use the standards as a directional check, not as the score on the test of your training.