Powerlifting Standards: Strength Benchmarks Based on Your Body Weight

When it comes to powerlifting standards, there are a lot of different numbers out there. You may have seen the strength benchmarks for different exercises based on your body weight and sex before, but what do they actually mean? Are you able to bench press your body weight? What about squat or deadlift? In this article, we will go over powerlifting standards in detail and provide some insight into how you can use them to set strength goals and improve your performance.

What Are Powerlifting Standards?

Powerlifting standards are strength benchmarks for different exercises based on your body weight and sex. They can be used to set strength goals, decide which lifts to work on the most, and track your progress. However, they should not be taken as gospel–they can easily over- or underestimate how much you should be able to lift. A good rule of thumb when setting strength goals is to try to move up to the next category on the powerlifting standards shown below by getting stronger or maintaining your strength while losing body fat.

How to Use Powerlifting Standards

Powerlifting standards can be used in many ways, but the most common are setting strength goals and deciding which lifts to work on. It is important not to get too caught up in powerlifting numbers. If you want to lose fat or gain muscle, focus instead of using body composition targets like waist circumference or body fat percentage.

Strength Goals

The most common way to use powerlifting standards is to set strength goals. When you are trying to increase your strength, it is important to have realistic goals that challenge you without being impossible. You can move up to the next category on the powerlifting standards shown below by getting stronger or maintaining your strength while losing body fat.

Which Lifts to Work On

Another use of powerlifting standards is deciding which lifts to work on the most. If you want to be a better bencher, for example, then focus on increasing your bench press strength. However, don't forget about the other two lifts! Working on your squat and deadlift will make you a more well-rounded lifter.

Track Your Progress

Powerlifting standards can also be used to track your progress. When you set strength goals, it is important to track how close you are to reaching them. You can use the powerlifting standards in this article as a guide, or find other benchmarks online. Tracking your progress can help you stay motivated and see the results of your hard work.

Powerlifting Standards Calculator

Below you will find powerlifting standards for kg and lbs just enter your weight in the search bar and it will bring it right up for you.

Men's Powerlifting Standards In Pounds

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Women's Powerlifting Standards In Pounds

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Men's Powerlifting Standards In KG

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Women's Powerlifting Standards In KG

Enter bodyweight into the search to find your exact powerlifting standards.

Final Thoughts

Powerlifting standards can be used in many ways, but the most common are setting strength goals and deciding which lifts to work on. It is important not to get too caught up in powerlifting numbers. If you want to lose fat or gain muscle, focus instead of using body composition targets like waist circumference or body fat percentage. Strength Goals

The most common way to use powerlifting standards is to set strength goals. When you are trying to increase your strength, it is important to have realistic goals that challenge you without being impossible. You can move up to the next category on the powerlifting standards shown below by getting stronger or maintaining your strength while losing body fat. Which Lifts To Work On Another use of powerlifting standards is deciding which lifts to work on the most. If you want to be a better bencher, for example, then focus on increasing your bench press strength.

However, don't forget about the other two lifts! Working on your squat and deadlift will make you a more well-rounded lifter. Track Your Progress Powerlifting standards can also be used to track your progress. When you set strength goals, it is important to track how close you are to reaching them. You can use the powerlifting standards in this article as a guide, or find other benchmarks online. Tracking your progress can help you stay motivated and see the results of your hard work.

Frequently Asked Questions On Powerlifting

How To Read Powerlifting Standards?

When it comes to powerlifting standards, there are a lot of different numbers out there. You may have seen the strength benchmarks for different exercises based on your body weight and sex before, but what do they actually mean? Are you able to bench press your body weight? What about squat or deadlift? In this article, we will go over powerlifting standards in detail and provide some insight into how you can use them to set strength goals and improve your performance.

What Is A Good 3 Lift Total?

A good 3 lift total to shoot for is to get to the 1,000 lb club with whatever combination of bench, dead and squat it takes to get there. Could be something simple like 225 on your bench, 450 on squat and 450 on your deadlift.

Another way when starting out is to go for 2 (45lb) plates on your bench (225), 3 (45lb) plates on your squat (315), 4 (45lb) plates for deadlift (405).

Don't think you can get there start even lower the best thing is that you need goals and to make progress. Keep at it and go and slow as you can stand so you don't face any setbacks like injuries.

What Is Considered An Elite Lifter?

For males and females, this implies that the lifter is highly likely to be in the top 10 in their weight class and may be near to a top 5 ranking among comparable federations for that season.

Basically somebody who has been lifting for years, has competed, and has won or at least done well. Maybe has come up with their own routines and specific exercises as well.

How Much Weight Should A 70 kg man Lift?

A man weighing 70 kg should be able to lift anywhere from 43 kg to 139 kg. This would be based on if they have ever lifted weights being the lower range with being a pro lifter the higher range.

Is 200kg Deadlift Good?

200kg is a great deadlift goal to reach. Anytime you get over 180kg you are getting way above what the average person can lift no matter your bodyweight.

What Does 949 Mean In Powerlifting?

949 in Powerlifting stands for no matter what you are doing give it your all and very best if you fail get back up and get back to work. There is no failing truthfully if you never give up. So if you get knocked down it is only temporary pick yourself back up and put the work in.

What Lifts Are In Powerlifting?

Powerlifting competitions typically involve three lifts: the bench press, the squat, and the deadlift. These are the most common lifts used to assess a person's strength.

Is a 800 Pound Total Good?

Overall 800 pounds is a good pound total to reach this would mean you are at around 200+ pounds on your bench, 300+ on your squat and deadlift. This is a great starting point meaning set your early goals here. Once you reach them set new goals and strategies to get there.

Which Lift Should Be Strongest?

This is highly debated, but overall your squat and deadlift should be your strongest by far. Where the controversy comes is usually in the beginning your deadlift will be the strongest then overtime your squat should take over as the strongest.

This is because your legs can continue to get stronger where your back can only take so much before you reach a plateau.

What's Harder Deadlift Or Bench Press?

Deadlift is much harder than Bench press for numerous reasons. Your body can only take so many reps with deadlift where your bench you can do a lot more to develop.

Deadlift is mainly a combination of raw strength with good form so you need to work on a lot more than just your back and legs.

Is 1000 Pound Club Impressive?

The 1000 pound club is where it is at and very exciting. It is very impressive to get there regardless of your bodyweight. Once you get here reset your goals and push on trying to get to the 1100, 1200, 1300 lb clubs.

How Rare Is A 405 squat?

405 is not really rare for someone involved with powerlifting for multiple years. Where it gets rare is when you base it on your bodyweight. Somebody who ways 150 lbs lifting 405 is very rare. Somebody weighing 225 lbs squating 405 lbs is a bit more common.

Is Lifting 100 kg a lot?

Lifting 100 kg can be a lot based on your bodyweight especially if you only weight 50-60 kg. However lifting something like 100 kg on your bench press is a great goal to reach and a standard you can base your future goals off of.

Is 200 kg squat good?

200 kg is a great squat to get too and when you combine this with your deadlift and bench you can get to the 450 kg club quickly.