The Ultimate Strength Training Chart: Are You Strong Or Not?

By: Dennis Weis

Using these exercise and poundage charts, you can test your one rep maxes and finally determine if you're strong or not!

So, you think you're strong, eh?

Test your One-Rep Strength in the following 10 exercises and know for sure. Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! See where you rank among the charts!

Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. So if it says 50 pounds, you would take 50 X 0.4536 which equals 22.68 kilograms.

BARBELL BACK SQUAT 

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	205	245	280
Featherweight Up to 132 Lbs.	230	270	305
Lightweight Up to 148 lbs.	255	295	330
Middleweight Up to 165 Lbs.	280	320	355
Light-heavy Up to 181 Lbs.	305	340	380
Middle-heavy Up to 198 Lbs.	330	370	405
Heavyweight Unlimited	360	395	435

SUPINE BARBELL BENCH PRESS 

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	135	160	185
Featherweight Up to 132 Lbs.	155	180	205
Lightweight Up to 148 lbs.	175	205	225
Middleweight Up to 165 Lbs.	200	225	255
Light-heavy Up to 181 Lbs.	220	255	290
Middle-heavy Up to 198 Lbs.	240	290	325
Heavyweight Unlimited	265	325	370

CONVENTIONAL DEADLIFT 

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	290	325	365
Featherweight Up to 132 Lbs.	315	360	410
Lightweight Up to 148 Lbs.	340	395	440
Middleweight Up to 165 Lbs.	375	425	475
Light-heavy Up to 181 Lbs.	410	460	510
Middle-heavy Up to 198 Lbs.	440	490	550
Heavyweight Unlimited	480	550	605

ONE-DUMBBELL PRESS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	40	50	60
Featherweight Up to 132 Lbs.	45	55	70
Lightweight Up to 148 Lbs.	50	65	80
Middleweight Up to 165 Lbs.	60	75	90
Light-heavy Up to 181 Lbs.	70	85	100
Middle-heavy Up to 198 Lbs.	80	100	120
Heavyweight Unlimited	100	120	140

BARBELL WALL CURL

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	70	95	110
Featherweight Up to 132 Lbs.	80	95	110
Lightweight Up to 148 Lbs.	90	105	120
Middleweight Up to 165 Lbs.	100	115	130
Light-heavy Up to 181 Lbs.	110	125	140
Middle-heavy Up to 198 Lbs.	125	140	155
Heavyweight Unlimited	140	155	170

BARBELL REVERSE CURLS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	60	75	90
Featherweight Up to 132 Lbs.	65	80	100
Lightweight Up to 148 Lbs.	75	85	110
Middleweight Up to 165 Lbs.	90	95	120
Light-heavy Up to 181 Lbs.	90	110	135
Middle-heavy Up to 198 Lbs.	100	125	150
Heavyweight Unlimited	110	135	165

WEIGHTED CHINS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	30	45	60
Featherweight Up to 132 Lbs.	25	50	65
Lightweight Up to 148 Lbs.	37	50	75
Middleweight Up to 165 Lbs.	40	60	80
Light-heavy Up to 181 Lbs.	50	70	90
Middle-heavy Up to 198 Lbs.	50	75	100
Heavyweight Unlimited	60	90	120

WEIGHTED DIPS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	40	50	60
Featherweight Up to 132 Lbs.	45	55	70
Lightweight Up to 148 Lbs.	50	65	80
Middleweight Up to 165 Lbs.	60	75	90
Light-heavy Up to 181 Lbs.	70	85	100
Middle-heavy Up to 198 Lbs.	80	100	120
Heavyweight Unlimited	100	120	140

ONE DUMBBELL TRICEPS EXTENSION

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	45	60	75
Featherweight Up to 132 Lbs.	50	65	80
Lightweight Up to 148 Lbs.	60	75	90
Middleweight Up to 165 Lbs.	65	80	100
Light-heavy Up to 181 Lbs.	70	90	115
Middle-heavy Up to 198 Lbs.	80	100	125
Heavyweight Unlimited	90	120	150

WEIGHTED PUSHUPS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight Up to 123 Lbs.	60	90	120
Featherweight Up to 132 Lbs.	65	95	130
Lightweight Up to 148 Lbs.	70	105	140
Middleweight Up to 165 Lbs.	80	120	160
Light-heavy Up to 181 Lbs.	90	135	180
Middle-heavy Up to 198 Lbs.	95	145	190
Heavyweight Unlimited	110	160	225