Starting Strength: One-Rep Max Standards for Key Lifts

Starting Strength Press - Adult Men Bodyweight 114 123 Cat. I Cat. II Cat. III Cat. IV Cat. V 53 57 72 78 90 98 107 116 129 141 132 61 84 105 125 151 148 165 181 198 220 242 275 319 69 75 81 85 89 93 96 98 94 102 110 116 122 127 131 133 119 129 138 146 155 159 164 167 140 153 164 173 183 189 194 199 169 186 218 234 255 264 272 278 320+ 100 136 171 203 284 Press - Adult Women Bodyweight 97 105 114 123 132 148 165 181 198 Cat. I 31 33 36 38 40 44 48 51 55 Cat. II 42 46 49 52 55 60 65 70 75 Cat. III 50 53 58 61 65 72 77 83 88 Cat. IV 66 71 76 81 85 94 102 110 117 Cat. V 85 91 97 104 110 121 134 140 151 199+ 58 79 93 123 159 Press One-Repetition Maximum Standards (in pounds) for Males and Females. These are performance standards, not norms. This exercise is performed with the technique described in Starting Strength: Basic Barbell Training, 3rd ed. Any knee extension renders an attempt invalid. The Aasgaard Company Wichita Falls, TX © 2012 Starting Strength Bench Press - Adult Men Bodyweight 114 123 Cat. I Cat. II Cat. III Cat. IV Cat. V 84 91 107 116 130 142 179 194 222 242 132 98 125 153 208 260 148 165 181 198 220 242 275 319 109 119 128 135 142 149 153 156 140 152 164 173 183 190 196 199 172 187 201 213 225 232 239 244 234 255 275 289 306 316 325 333 291 319 343 362 381 395 407 416 320+ 159 204 248 340 425 Bench Press - Adult Women Bodyweight 97 105 114 123 132 148 165 181 198 Cat. I 49 53 57 60 64 70 76 81 88 Cat. II 63 68 73 77 82 90 97 104 112 Cat. III 73 79 85 90 95 105 113 122 130 Cat. IV 94 102 109 116 122 135 146 158 167 Cat. V 116 124 133 142 150 165 183 192 205 199+ 92 118 137 177 217 Bench Press One-Repetition Maximum Standards (in pounds) for Males and Females. These are performance standards, not norms. The exercise is performed with the technique used in Starting Strength: Basic Barbell Training, 3rd ed. No bouncing of the bar off the chest is allowed. The shoulders, hips and feet must remain in contact with the bench and floor respectively at all times during the test. The Aasgaard Company Wichita Falls, TX © 2012 Starting Strength Squat - Adult Men Bodyweight 114 123 Cat. I Cat. II Cat. III Cat. IV Cat. V 78 84 144 155 174 190 240 259 132 91 168 205 278 148 165 181 198 220 242 275 319 101 110 119 125 132 137 141 144 188 204 220 232 244 255 261 267 230 250 269 285 301 311 319 326 313 342 367 387 409 423 435 445 320+ 147 272 332 454 320 346 369 410 445 479 504 532 551 567 580 593 Squat - Adult Women Bodyweight 97 105 114 123 132 148 165 181 198 Cat. I 46 49 53 56 59 65 70 75 81 Cat. II 84 91 98 103 110 121 130 139 150 Cat. III 98 106 114 121 127 141 151 164 174 Cat. IV 129 140 150 160 168 185 200 215 229 199+ 85 158 184 242 Cat. V 163 174 187 199 211 232 256 268 288 303 Squat One-Repetition Maximum Standards (in pounds) for Males and Females. These are performance standards, not norms. The exercise is performed using a full range of motion described in Starting Strength: Basic Barbell Training, 3rd ed.. A full squat is one where the apex of the inguinal fold (at the superior anterior surface of the upper thigh) is below the superior surface of the patella. The Aasgaard Company Wichita Falls, TX © 2012 Starting Strength Deadlift - Adult Men Bodyweight 114 123 Cat. I Cat. II Cat. III Cat. IV Cat. V 97 105 179 194 204 222 299 320 132 113 209 239 342 148 165 181 126 137 148 234 254 274 269 293 315 380 411 438 198 220 242 275 319 156 164 172 176 180 289 305 318 326 333 333 351 363 373 381 457 479 490 499 506 320+ 183 340 388 512 387 414 438 482 518 548 567 586 596 602 608 617 Deadlift - Adult Women Bodyweight 97 105 114 123 132 148 165 181 198 Cat. I 57 61 66 70 74 81 88 94 101 Cat. II 105 114 122 129 137 151 162 174 187 Cat. III 122 132 142 151 159 176 189 204 217 Cat. IV 175 189 200 211 220 241 258 273 284 199+ 107 197 229 297 Cat. V 232 242 253 263 273 295 319 329 349 364 Deadlift One-Repetition Maximum Standards (in pounds) for Males and Females. These are performance standards, not norms. The exercise is performed using the technique used as described in Starting Strength: Basic Barbell Training, 3rd ed. The Aasgaard Company Wichita Falls, TX © 2012 Starting Strength Power Clean - Adult Men Bodyweight 114 123 Cat. I Cat. II Cat. III Cat. IV Cat. V 56 60 103 112 125 137 173 186 132 65 121 148 200 148 165 181 73 79 85 135 147 158 166 180 194 225 246 264 198 220 242 275 319 90 95 99 102 104 167 176 183 188 192 205 217 224 230 235 279 294 305 313 320 320+ 106 196 239 327 207 224 239 266 288 310 327 345 357 367 376 384 Power Clean - Adult Women Bodyweight 97 105 114 123 132 148 165 181 198 Cat. I 33 35 38 40 43 47 50 54 58 Cat. II 61 66 70 74 79 87 93 100 108 Cat. III 70 76 82 87 92 101 109 118 125 Cat. IV 93 101 108 115 121 133 144 155 165 199+ 61 114 132 174 Cat. V 117 125 135 143 152 167 184 193 207 218 Power Clean One-Repetition Maximum Standards (in pounds) for Males and Females. These are performance standards, not norms. The exercise uses the technique described in Starting Strength: Basic Barbell Training, 3rd ed. The Aasgaard Company Wichita Falls, TX © 2012

Starting Strength: One-Rep Max Standards for Key Lifts

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