Powerlifting Strength Norms: How Much Should You Squat, Bench & Deadlift?
Key insights: 60-second read
- Strength norms for powerlifters - A study of 809,986 competition entries provides updated normative data for squat, bench press, and deadlift.
- Relative strength peaks in young adults - The 90th percentile for squat in males (18-35 years) is 2.83x bodyweight; for females it's 2.26x bodyweight.
- Strength declines with age - Very old adults (80+ years) still show impressive strength: squat 1.72x bodyweight for males, 1.01x for females.
- Lighter athletes are relatively stronger - The lightest weight classes show the highest relative strength across all lifts.
How strong are you and how strong should you be compared to other trained lifters? If you've ever wondered where you stand, a new study provides a comprehensive answer. Published in the Journal of Science and Medicine in Sport (van den Hoek et al., 2024), this research analysed over 800,000 competition entries from drug-tested, unequipped powerlifting competitions worldwide.
The researchers compiled data from 571,650 male and 238,336 female lifters across all age groups and weight classes. They developed normative values for the squat, bench press, and deadlift - the three fundamental strength exercises.
"These findings provide a comprehensive, accurate and precise representation of strength for drug-tested, unequipped powerlifters in each category." - van den Hoek et al., 2024
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What the Study Found
The researchers analysed data from drug-tested, unequipped powerlifting competitions held globally between 1968 and 2022. The total sample included 809,986 competition entries from 15 different federations.
Total Sample
809,986 competition entries (571,650 males, 238,336 females)
Age Range
12 to 96 years old, with mean age of 30.5 years
Bodyweight Range
20.5 kg to 260.2 kg, with mean of 82.4 kg
Exercises Assessed
Squat, bench press, and deadlift - the three competition lifts
Key Findings
Relative Strength by Sex
As expected, males demonstrated greater relative strength than females across all lifts. However, the data provides precise benchmarks for both sexes.
90th Percentile Strength (Young Adults 18-35 Years)
- Squat: Males 2.83x bodyweight | Females 2.26x bodyweight
- Bench Press: Males 1.95x bodyweight | Females 1.35x bodyweight
- Deadlift: Males 3.25x bodyweight | Females 2.66x bodyweight
Strength by Age
Relative strength was greatest for young adults (18-35 years) and declined progressively with age. This trend was consistent across all three lifts and both sexes.
| Age Group | Squat (M/F 90th %ile) | Bench (M/F 90th %ile) | Deadlift (M/F 90th %ile) |
|---|---|---|---|
| Adolescents (12-17) | 2.50 / 1.95 | 1.63 / 1.14 | 2.90 / 2.30 |
| Young Adults (18-35) | 2.83 / 2.26 | 1.95 / 1.35 | 3.25 / 2.66 |
| Middle-Aged (36-59) | 2.58 / 2.05 | 1.92 / 1.28 | 2.98 / 2.51 |
| Older Adults (60-79) | 2.16 / 1.65 | 1.60 / 1.04 | 2.64 / 2.19 |
| Very Old Adults (80+) | 1.72 / 1.01 | 1.31 / 0.92 | 2.30 / 1.68 |
The researchers noted that even very old adults (80+ years) demonstrated impressive strength - the 90th percentile for squat in males over 80 was still 1.72x bodyweight. This highlights the potential for strength maintenance well into older age.
Strength by Weight Class
When stratified by weight class, the lightest open weight classes (47kg for females, 59kg for males) had the highest relative strength in the 90th decile for all exercises. Relative strength declined as bodyweight increased.
| Weight Class (M/F) | Squat (90th %ile) | Bench (90th %ile) | Deadlift (90th %ile) |
|---|---|---|---|
| Lightest (53kg / 47kg) | 2.27 / 2.40 | 1.51 / 1.58 | 2.77 / 2.96 |
| Middle (83kg / 69kg) | 2.83 / 2.16 | 1.96 / 1.27 | 3.24 / 2.52 |
| Heaviest (120+kg / 84+kg) | 2.24 / 1.73 | 1.59 / 0.98 | 2.33 / 1.90 |
This pattern is consistent with previous research - lighter athletes tend to have higher relative strength while heavier athletes have greater absolute strength.
The Online Tool
Compare Your Strength
The researchers have developed a free online calculator based on this data. You can compare your squat, bench press, and deadlift against the norms for your age, sex, and weight class.
Visit www.thestrengthinitiative.com to see where you stand.
Visit The Strength InitiativeStudy Limitations
As with any research, it's important to consider the limitations:
- Powerlifting-specific population: The norms are based on competitive powerlifters and may not directly apply to everyday people or athletes in other sports.
- Re-sampled individuals: Some athletes appear in the dataset multiple times, though the large sample size likely minimises this impact.
- Training and health status unknown: The study did not collect information on training practices or health status.
- Technical differences: Competition rules can vary slightly between federations, though the researchers note the standards are broadly consistent.
Practical Takeaways
How to Use These Norms
- Benchmarking: Compare your lifts against powerlifters of similar age, sex, and weight class.
- Context: Understand that powerlifters train specifically for these lifts and these benchmarks will be skewed away from non-powerlifters.
- Talent identification: Coaches can use these norms to identify promising lifters.
- Progress tracking: Monitor strength development over time against meaningful benchmarks.
- Age-related expectations: Understand how strength typically changes with age and set realistic goals.
The Bottom Line
This study provides the comprehensive strength norms for the squat, bench press, and deadlift. With data from over 800,000 competition entries, it offers precise benchmarks for athletes, coaches, and exercise professionals.
Whether you are a competitive powerlifter, a recreational lifter, or a coach looking to benchmark your athletes, these norms - and the free online tool - provide a valuable resource for understanding where you stand.
Reference
van den Hoek, D. J., Beaumont, P. L., van den Hoek, A. K., et al. (2024). Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entries. Journal of Science and Medicine in Sport, 27(10). https://www.jsams.org/article/S1440-2440(24)00246-9/fulltext
Frequently Asked Questions
What is relative strength?
Relative strength is the amount of weight you can lift divided by your bodyweight. For example, if you weigh 80kg and squat 160kg, your relative strength is 2.0x bodyweight.
How do I use these norms to compare my lifts?
Find your age group, sex, and weight class in the tables. Then compare your relative strength (weight lifted ÷ bodyweight) to the 50th, 70th, or 90th percentile values. The online tool at thestrengthinitiative.com makes this easy.
Are these norms applicable to non-powerlifters?
These norms are based on competitive powerlifters and represent a highly trained population. They may not directly apply to general populations or athletes in other sports. However, they do illustrate the upper limits of human strength potential.
Why does relative strength decline with age?
Relative strength typically declines with age due to loss of muscle mass (sarcopenia), hormonal changes, and reduced training capacity. However, the rate of decline in competitive powerlifters is slower than in the general population - about 0.35% per year vs 1% per year.
Why are lighter athletes relatively stronger?
Lighter athletes tend to have higher relative strength because they have less body mass to move. Heavier athletes have greater absolute strength but lower strength-to-bodyweight ratios due to the additional mass they need to carry.
One key insight
"The 90th percentile squat for young adult males (18-35 years) is 2.83x bodyweight, while for females it's 2.26x. The deadlift 90th percentile is 3.25x bodyweight for males and 2.66x for females."
If you're interested in strength training and want to understand where you stand against meaningful benchmarks, the Strength Initiative's free online tool is a great place to start.
If you have any questions about injury or how to safely progress your strength, I'm here to help.
- Grant
Want personalised guidance?
If you'd like help with an injury, recovery, or any aches and pains, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
