Strength standards from GymStreak lifters

Estimated 1RM in kg, with the bodyweight multiple (×) underneath. Percentiles are across lifters in each group: the 75th percentile means 75% of those lifters are below that figure. Technique guide: bench press.

Estimated 1RM in kg, with the bodyweight multiple (×) underneath. Percentiles are across lifters in each group: the 75th percentile means 75% of those lifters are below that figure. Technique guide: squat.

Estimated 1RM in kg, with the bodyweight multiple (×) underneath. Percentiles are across lifters in each group: the 75th percentile means 75% of those lifters are below that figure. Technique guide: deadlift.

Estimated 1RM in kg, with the bodyweight multiple (×) underneath. Percentiles are across lifters in each group: the 75th percentile means 75% of those lifters are below that figure. Technique guide: overhead press.

† Near the 20 kg bar minimum used in the study. Women’s overhead press figures in particular are held up by that floor, so the true values are probably lower.

Few people test a true one-rep max, so we estimate it from the sets they log, using the Epley formula:

estimated 1RM = weight × (1 + reps ÷ 30)

For example, 80 kg for 5 reps gives 80 × (1 + 5 ÷ 30) ≈ 93.3 kg. For each lifter and lift we take the best working set of 1–10 reps (bar weight 20–400 kg) within the 12 months ending on their last logged workout. The formula is applied to singles too (a 1-rep set counts as weight × 1.033). The bodyweight multiple divides the estimate by the midpoint of the lifter’s 10 kg bodyweight band: a 180 kg deadlift in the 80–89 kg band is 180 ÷ 85 ≈ 2.1×.

Limits

• Estimates get less accurate above about 10 reps and depend on correct weight entry. Some users may log plates without the bar, which pulls figures down.
• The 20 kg minimum bar weight lifts the lowest percentiles for lighter lifts (marked †).
• Bodyweight is the latest value in the lifter’s profile, not their weight on the day of the lift. Age is taken at their last workout.
• Profile answers are self-reported, and profiles that look like app defaults are left out.

Full methodology, anonymisation and exclusions: How lifters actually train. Calculate your own: one rep max calculator and strength level calculator.

What is a good bench press for my weight?

Among GymStreak lifters, the median man benches an estimated 0.78× his bodyweight and the median woman 0.5×. For men who weigh 80–89 kg the median estimated 1RM is 69.5 kg and the 75th percentile 88.7 kg. Use the tables or the lookup on this page for your own bodyweight band.

What percentile is a bodyweight bench press?

For men, about the 75th percentile of GymStreak lifters: the 75th percentile of the bench press is 1.02× bodyweight. For women the 90th percentile is 0.79× bodyweight, so a bodyweight bench is rarer still.

Are these real one-rep maxes?

No. They are estimated one-rep maxes, calculated with the Epley formula from each lifter’s best logged set of 1–10 reps in the last 12 months of their training. Most people rarely test a true max, and estimates are less accurate at higher reps.

Why do heavier lifters lift less relative to their bodyweight?

Strength grows with body size, but more slowly than bodyweight does. Men who weigh 70–79 kg have a median bench of 63.3 kg (0.84× bodyweight); men who weigh 130–139 kg have a median of 81.6 kg (0.6×). Heavier lifters lift more in total but less per kilo.

How are these strength standards different from the strength calculator’s levels?

The strength calculator’s Beginner-to-Elite levels are GymStreak coaching benchmarks based on common bodyweight multiples. This page shows percentiles: where lifters who log in GymStreak actually sit. The calculator shows both.

Download the full table: b5_strength_standards.csv (CC BY 4.0). Every row describes at least 100 lifters.

GymStreak (2026). How lifters actually train: GymStreak Training Data Study. Data: GymStreak app users, Dec 2019–Sep 2026, n=149,299 lifters.