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 ChinUp, 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
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 CHINS
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
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