Strength Standards Calculator
Compare squat, bench press, deadlift, overhead press, weighted dip, chin-up, and pull-up against bodyweight. For barbell lifts, divide bar weight by bodyweight. For dip, chin-up, and pull-up, divide added belt weight by bodyweight. A bodyweight-only rep is 0×. The bodyweight-exercise bands approximate the logged lifts shown in the sources below. All bands use transparent Beginner-to-Elite multiples.
Leave reps empty for a tested 1RM. Enter a set to estimate 1RM with Epley (weight × (1 + reps / 30)).
Bodyweight multiple
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| Band | Multiple | Weight |
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These bands are practical bodyweight ratios, not meet rankings or population percentiles.
Dip, chin-up, and pull-up
Enter the extra load on the belt, not bodyweight plus that load. An 80 kg lifter with 40 kg on the belt for a single has 0.50× added load. That is Intermediate on the male chin-up scale and Novice on the male dip scale. Advanced male chin-up and pull-up start at 0.70× added; Advanced male dip starts at 1.00× added. Female bands use the same labels with lower added ratios.
A set estimate uses bodyweight plus the extra load because the lift moves both. An 85 kg lifter dipping an extra 72.5 kg for 5 is treated as 157.5 kg × 5. This estimates about 99 kg added, or 1.16×, which reaches Advanced on the male dip scale. Running Epley on the 72.5 kg alone would understate the result.
A bodyweight-only (unassisted) rep is 0×, which sits at Beginner on this scale. The first unassisted chin-up is still a real milestone; the labels here measure added load after that.
Dynamic Program logs 1RMs and applies a progression method per exercise. Get the app on Play Store.
Sources and further reading
See ExRx.net weightlifting performance standards (Dr. Lon Kilgore) for the untrained-through-elite framework and the barbell tables behind squat, bench, deadlift, and press. This calculator simplifies those tables into bodyweight multiples. Its dip, chin-up, and pull-up bands use added-load multiples set near the logged lifts shown by Strength Level dips, chin-ups, and pull-ups.