Discover realistic strength standards for men by age in kg. Compare your squat, deadlift, and bench press to lifters—and even famous athletes

Bench Press Strength Standards

The bench press is one of the most iconic tests of upper-body strength — and for good reason. It's the lift most people ask about first: "How much do you bench?" Our chart shows how men’s bench press strength typically progresses through life, from teenage years into later adulthood.

You'll see benchmarks for lifters at five different levels: Beginner, Novice, Intermediate, Advanced, and Elite. Whether you're just getting started or chasing three plates, these standards offer a reality check and a road map.

Fun Comparison: Chris Bumstead, Classic Physique Mr. Olympia, benches around 180kg. Larry Wheels? A staggering 307kg. Now, where do you sit?

Use this chart to gauge your current strength, set new goals, and track how age might affect — or challenge — your progress over time.

Squat Strength Standards

The squat is the ultimate full-body lift, demanding strength, mobility, and mental grit. Whether you're doing it to build muscle, increase athleticism, or crush leg day, it's a gold-standard test of lower-body power.

This chart maps out realistic 1-rep max squat targets for men across different experience levels and age brackets. It’s based on thousands of lifters worldwide, so the data is grounded in what real people are actually lifting, not internet myths.

Famous lifters: Tom Platz, known for his freaky quad development, squatted over 270kg. Hafthor Bjornsson? A mind-bending 400kg. Even Conor McGregor and Zac Efron, better known for aesthetics, have impressive squat numbers that you’ll see plotted here.

Take a look and see how your numbers stack up. It’s not just about lifting heavier. It’s about lifting smarter as you age.

Deadlift Strength Standards

The deadlift is the king of strength training. It’s raw. It's powerful. And it recruits almost every muscle in your body, from your traps to your toes. No lift tests, brute strength quite like it.

This chart gives you a clear look at how your deadlift compares with the global average — based on level and age. Whether you're a weekend warrior pulling 100kg or an experienced lifter chasing 250kg+, these standards will help guide your journey.

Look who's lifting: Eddie Hall famously deadlifted 500kg — that’s half a tonne. Strongman Martins Licis isn’t far behind. And even actors like Henry Cavill and Chris Evans train with serious weight, proving you don’t need to be a powerlifter to deadlift big.

Check where you fall and use it as fuel to keep progressing. Remember, it's not about ego — it's about evolution.