Strength Chart

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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


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