Strength Level Calculator – Measure Your Bench, Squat & Deadlift Performance

Meet Alex. He’s been training consistently for a year and recently hit personal bests in the bench press, squat, and deadlift. But he’s curious: “Am I considered a beginner, intermediate, advanced, or elite lifter for my bodyweight? How do my lifts compare to others?”

This is exactly why the Strength Level Calculator was created. It takes your bodyweight, training experience, and lifting numbers and tells you how strong you are relative to standard strength levels.

What is the Strength Level Calculator?

The Strength Level Calculator is a tool designed for lifters, athletes, and fitness enthusiasts to measure their performance in the three big lifts:

• Bench Press
  
• Squat
  
• Deadlift
  

Instead of guessing, the calculator tells you:

• Your strength category: beginner, novice, intermediate, advanced, or elite.
  
• How your lifts compare to others in your weight and experience group.
  
• A clear benchmark for progression and goal setting.

Why This Is Important

1. Track progress efficiently – Know if your training plan is working.
   
2. Set realistic goals – Instead of comparing yourself to anyone online, see where you truly stand.
   
3. Adjust training – Identify weak lifts and focus your program.
   
4. Motivation – Seeing your lift category can inspire you to push harder safely.
   
5. Injury prevention – Training smart relative to your strength level reduces risk.
   

Formula

The calculator uses relative strength formulas based on the Epley equation to estimate your one-rep max (1RM) and compares it to standard benchmarks:

Step 1: Estimate One-Rep Max

1RM = Weight × (1 + 0.0333 × Reps)

• Weight = weight lifted for multiple reps
  
• Reps = number of repetitions performed
  
• Example: Bench Press 80 kg × 5 reps
  

1RM = 80 × (1 + 0.0333 × 5) = 93.3 kg

Step 2: Adjust for Bodyweight

Relative strength = 1RM ÷ Bodyweight (kg)

• Example: Bodyweight = 75 kg
  

Relative Bench Press = 93.3 ÷ 75 = 1.24 × bodyweight

Step 3: Compare to Strength Standards

Strength levels are categorized (per NSCA & other strength standards):

This allows the calculator to assign your strength category for each lift.

How the Calculator Works – Step by Step

1. Enter your bodyweight in kg.
   
2. Select your training experience (Beginner, Intermediate, Advanced).
   
3. Enter your lift details:
   
   • Bench Press: weight lifted and reps
     
   • Squat: weight lifted and reps
     
   • Deadlift: weight lifted and reps
     
4. Press “Calculate”.
   
5. Results appear:
   
   • Estimated 1RM for each lift
     
   • Relative strength (× bodyweight)
     
   • Your strength category: Beginner → Elite
     

Interpret results: Focus on lifts that are below your other lifts’ strength levels to improve evenly.