# Strength standards Many factors influence strength: bone length, neural drive, muscle size, tendon resilience… Despite those individual variations, here are the average strength standards for a rep max you should expect to reach according to your training experience. All columns except "Noob" show a multiple of one's body weight. For instance, a beginner should be able to lift their own bodyweight on the bench press. | | Noob | Beginner | Intermediate | Advanced | Elite | | ----------- | ------- | -------- | ------------ | ---------- | -------- | | Experience (years) | <0.5 | 0.5-2 | 2+ | 2-5+ | 5-10+ | | Squat | 20-60kg | 1.25 | 1.25-1.75 | 1.75-2.5 | 2.5-3 | | Bench press | 20-45kg | 1 | 1-1.5 | 1.5-2 | 2-2.25 | | Deadlift | 20-60kg | 1.5 | 1.5-2.25 | 2.25-3 | 3-3.5 | --- ## 📚 References - Jeff Nippard. [How Strong Should You Be? (Noob To Freak)](https://www.youtube.com/watch?v=LrDJXIQ_-eg). 2021. YouTube.