strength levels april 17 2026
I found this website, StrengthLevel.com, that will compare your lifts to others with your sex/height/weight, and categorize them into 5 categories.
Basic: Stronger than 5% of lifters; you’ve been training the exercise for 1 month
Novice: Stronger than 20% of lifters; you’ve been training the exercise for 6 months
Intermediate: Stronger than 50% of lifters; you’ve been training the exercise for 2 years
Advanced: Stronger than 80% of lifters; you’ve been training the exercise for 5 years
Elite: Stronger than 95% of lifters; you’ve been training the exercise for more than 5 years
I put in all my lifts that I’ve been doing for the last 3.5 months, and here they are tabularized:
| Lift | Estimated 1 Rep Max (lbs) | Strength Level |
|---|---|---|
| Chest Press | 245 | Novice |
| Lat Pulldown | 308.2 | Advanced |
| Row Machine | 256.7 | Novice |
| Db Lateral Raises | 31.5 | Novice |
| Tricep Pulley | 97.5 | Novice |
| Leg Extension | 367.5 | Advanced |
| Db Bicep Curl | 57.3 | Novice |
| Db Bench Press | 95.7 | Novice |
| Shoulder Press | 155 | Novice |
| Lying Hamstring Curl | 215 | Intermediate |
| Squats | 315 | Novice |
| Leg Press - Sled | 637.5 | Intermediate |
So, I’m happy that none of my lifts are considered “Beginner”, that would be disheartening. And it’s a happy surprise that some of my lifts are considered intermediate or even advanced.
I was sort of expecting the leg extension to be high because I was maxing out the machine, but I am surprised to find the Lat Pulldown rated so high.
I’m not convinced these numbers are super accurate but I didn’t find an obviously better website than this one. The numbers are supposed to be based on lifters, not just anyone. So technically if you are Advanced, you are supposed to be better than 50% of people who consistently train that exercise.. I guess? I wouldn’t put too much thought into it, but I can make this another way to benchmark my progress over time.
I think it will actually take me 2 years to get some of these numbers into the intermediate categories. Like shoulder press.
Clearly my genetic strong point is my legs.
Time to get those leg extensions to Elite Level.