What “strength levels” means
Strength levels are a way to compare your current performance to other lifters. Your result is shown as a percentile (how you rank) and a level label (e.g., average → advanced → elite).
Strength Levels (Percentiles)
Choose an exercise, select either 1 rep max / 10 rep max / body weight reps, enter your body weight, sex, and age.
How this calculator works
Enter your lift performance and we place you on a strength percentile ladder, adjusted for exercise, sex, age, and body weight.
Choose the right input type
- 1RM: your best single rep (max strength).
- 10RM: the heaviest weight you can lift for ~10 hard reps.
- Bodyweight reps: max strict reps for pull-ups/dips (full range, controlled).
Don’t know your 1RM? Estimate it first using 1RM & 5RM.
Why body weight matters
Two people lifting the same load can sit in different percentiles if their body weights differ. Standards are interpreted relative to size because strength expectations shift with body weight.
For pull-ups and dips, body weight matters even more because your body is the load.
Age & sex adjustments
Strength norms differ across age ranges and between males and females. That’s why we ask for sex and age — so your percentile is compared to the correct group.
Best practice: use your most recent performance (last 4–8 weeks).
What makes results most accurate
- Use consistent technique and full range of motion.
- Use sets taken close to failure (about 0–3 reps in reserve).
- Ensure your lift units match what you lifted (kg or lb).
- If using 10RM, make it a true tough 10 — not an easy 10.
Limitations & context
- Old PRs can inflate your level if your current strength has changed.
- Inconsistent ROM (e.g., high squats) can make comparisons misleading.
- Bodyweight rep quality varies — strict reps matter for fair ranking.
Quick workflow
Choose exercise
Pick RM type
Enter body weight
Enter lift / reps
See percentile
If your result looks off, re-check: (1) strict form, (2) correct units, (3) the set was truly hard.
Mini FAQ
What does “percentile” mean here?
A percentile tells you roughly how you compare to others in your category. For example, the 70th percentile means you’re stronger than about 70% of comparable lifters (same exercise, sex, age range, and body weight band).
Should I use 1RM or 10RM?
Use 1RM if you train heavy and have a confident max. Use 10RM if you prefer rep work or don’t test singles often. Both work — just be honest with the set difficulty.
My percentile dropped after I gained weight — why?
Standards shift with body weight. If body weight rises faster than strength, your strength relative to your size can look lower. That’s not “bad” — it’s just a different comparison.
Do pull-ups and dips include added weight?
In this calculator, bodyweight reps means strict reps using your body only. If you’re doing weighted reps, track that as a separate goal (or estimate a weighted 1RM variation).
Why does my result look “too high” or “too low”?
Most often it’s inconsistent form/ROM, using an old PR, or entering a set that wasn’t close to failure. Use a recent best set with clean reps for the most realistic percentile.
Have more questions? Visit the full FAQs.