Intermediate Strength Standards

This document outlines the male intermediate-strength standards for one-rep max and the equivalent 7-rep numbers.

These are based on the Weightlifting Strength Standards.

The equivalent 7-rep numbers are good for lifters who don’t want to push for one-rep max numbers.

Here’s the data in kilograms:

Exercise	One-rep max	7-reps (weight each side)
Bench press	98 (~2 plates)	82 (31)
Squat	130 (~3 plates)	109 (44.5)
Deadlift	152 (~4 plates)	127 (53.5)
Shoulder press	64	54 (17)
Dumbbell bench press	41	34
Dumbbell curl	23	19
Sled leg press	226	189 (4 plates)
Barbell curl	47	39 (9.5)
Incline dumbbell press	39	33
Bent over row	85	71 (25.5)
Lat pulldown	82	68
Dumbbell lat raise	15	12.5
Romanian deadlift	120 (~3 plates)	100 (2 plates)

Here are the numbers for the body-weight exercises:

Exercise	Repetitions
Pull-ups	14
Push ups	41
Dips	20

Here are the numbers in pounds:

Exercise	One-rep max	7-rep max
Bench press	217	182
Squat	287	241
Deadlift	336	282
Shoulder press	142	119
Dumbbell bench press	90	76
Dumbbell curl	52	44
Sled leg press	499	419
Barbell curl	103	87
Incline dumbbell press	87	73
Bent over row	188	158
Lat pulldown	180	150
Dumbbell lat raise	34	28.5
Romanian deadlift	266	222