STRENGTH STANDARDS
FOR ALL LIFTS
BODYWEIGHT ADJUSTED

A good bench press for an 80kg male is approximately 91kg (estimated 1 rep max), placing you in the top 25% of gym-goers. A good squat at the same bodyweight is 121kg, and a good deadlift is 148kg. These numbers come from real gym population data — not arbitrary charts or guesswork. Below are the complete strength standards for 10 lifts, adjusted for bodyweight, across six tiers from Dusty to Goated.

These standards are used by TORQ App to score every lift on a 0–1000 point scale. Your tier is determined by comparing your bodyweight-adjusted estimated 1 rep max (e1RM) against real population data sourced from hundreds of thousands of gym-goers.

THE SIX STRENGTH TIERS

Every lift is scored into one of six tiers based on where your estimated 1 rep max falls relative to the gym population at your bodyweight. Here is what each tier means:

DUSTY

Bottom 50%

COOKING

Top 50%

SLEPT ON

Top 25%

DECENT

Top 15%

BUILT

Top 5%

GOATED

Top 2%

HOW SCORING WORKS

THE EPLEY FORMULA

TORQ calculates your estimated 1 rep max (e1RM) from any set you log. The Epley formula is the industry standard for estimating maximal strength from submaximal efforts:

e1RM = WEIGHT × (1 + REPS ÷ 30)

Reps are capped at 10 for accuracy — sets above 10 reps are less reliable for estimating maximal strength. If you lift a single rep, your e1RM equals the weight lifted.

WORKED EXAMPLE

An 80kg male benches 100kg for 5 reps.
e1RM = 100 × (1 + 5 ÷ 30) = 116.7kg

Looking at the Bench Press table below at 80kg bodyweight:
Slept On threshold = 91kg · Decent threshold = 113kg · Built threshold = 135kg

116.7kg exceeds the Decent threshold (113kg) but falls short of Built (135kg).
Result: DECENT — Top 15% of lifters.

BODYWEIGHT ADJUSTMENT

Raw strength numbers mean nothing without context. A 140kg bench press is exceptional for a 70kg lifter but expected for a 110kg lifter. TORQ adjusts every standard by bodyweight bracket so your score reflects relative strength, not absolute load. If your bodyweight falls between brackets, TORQ interpolates the thresholds for precision.

STRENGTH STANDARDS — MALE & FEMALE

Select male or female to see the e1RM thresholds (in kg) required for each tier at each bodyweight bracket. All values represent the minimum estimated 1 rep max needed to enter that tier.

BENCH PRESS
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	31	46	61	76	91	118
70 kg	39	57	76	95	114	148
80 kg	47	69	91	113	135	176
90 kg	53	79	104	130	156	202
100 kg	60	88	116	144	173	225
110 kg	66	97	128	159	190	247

SQUAT
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	43	63	84	104	125	162
70 kg	53	78	103	128	153	199
80 kg	62	92	121	151	181	235
90 kg	72	106	139	173	207	269
100 kg	76	112	148	184	220	286
110 kg	87	129	170	211	252	327

DEADLIFT
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	51	75	99	124	148	193
70 kg	64	94	125	155	186	242
80 kg	76	112	148	185	221	288
90 kg	88	129	170	212	253	329
100 kg	98	145	192	238	284	369
110 kg	108	160	211	262	313	407

OVERHEAD PRESS
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	20	29	39	48	57	74
70 kg	25	36	48	60	72	93
80 kg	29	43	57	71	86	112
90 kg	34	49	66	82	98	128
100 kg	38	56	74	92	110	143
110 kg	42	61	81	102	121	157

BARBELL ROW
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	31	45	60	75	89	116
70 kg	38	57	75	93	111	144
80 kg	46	68	89	111	132	172
90 kg	52	78	103	128	152	197
100 kg	59	87	115	142	170	221
110 kg	65	96	126	157	187	243

ROMANIAN DEADLIFT
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	38	57	76	94	113	147
70 kg	48	72	95	118	141	183
80 kg	57	85	113	140	168	218
90 kg	66	97	129	160	192	249
100 kg	74	109	144	179	215	279
110 kg	81	120	159	197	236	307

PULL-UP (WEIGHTED)
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	34	51	68	84	101	131
70 kg	43	64	84	105	125	163
80 kg	51	75	100	124	148	193
90 kg	58	86	114	143	171	222
100 kg	66	97	128	159	190	247
110 kg	72	107	141	175	210	273

INCLINE BENCH PRESS
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	27	40	53	66	79	103
70 kg	34	50	66	82	99	128
80 kg	40	59	79	98	117	152
90 kg	46	68	90	112	134	174
100 kg	52	76	101	125	150	195
110 kg	57	84	111	138	165	214

LEG PRESS
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	61	92	121	151	180	234
70 kg	78	115	152	189	227	295
80 kg	93	137	181	225	270	351
90 kg	106	157	207	258	309	401
100 kg	119	176	233	290	347	451
110 kg	130	193	256	319	382	496

DUMBBELL BENCH PRESS (PER HAND)
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
60 kg	15	22	29	36	43	56
70 kg	18	27	36	45	54	70
80 kg	21	32	42	53	63	82
90 kg	24	36	48	60	72	93
100 kg	27	40	54	67	80	104
110 kg	30	44	59	74	88	114

BENCH PRESS
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	15	22	29	36	43	56
60 kg	18	27	35	44	53	69
70 kg	21	32	42	53	63	82
80 kg	24	36	48	60	71	93
90 kg	27	40	53	66	79	103
100 kg	30	44	58	72	87	113

SQUAT
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	20	29	39	48	58	76
60 kg	24	36	48	60	71	93
70 kg	29	43	57	71	85	110
80 kg	33	49	65	81	96	125
90 kg	36	54	72	89	107	139
100 kg	40	59	78	97	116	151

DEADLIFT
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	24	36	47	59	70	91
60 kg	30	45	60	74	89	115
70 kg	35	53	70	88	105	136
80 kg	41	61	80	100	120	156
90 kg	45	68	90	111	133	173
100 kg	49	74	98	121	146	190

OVERHEAD PRESS
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	9	13	18	22	26	34
60 kg	11	16	21	27	32	42
70 kg	12	19	25	31	38	49
80 kg	14	21	29	36	43	55
90 kg	16	24	32	40	47	62
100 kg	18	26	35	43	52	67

BARBELL ROW
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	15	22	29	36	43	56
60 kg	18	27	36	44	53	69
70 kg	21	32	42	53	63	82
80 kg	24	36	48	60	71	93
90 kg	27	40	53	66	79	103
100 kg	30	44	58	72	87	113

ROMANIAN DEADLIFT
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	20	29	39	48	57	74
60 kg	24	36	47	59	71	92
70 kg	28	42	55	69	83	107
80 kg	32	47	63	78	94	122
90 kg	35	52	70	87	104	135
100 kg	38	58	77	96	115	149

PULL-UP (WEIGHTED)
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	16	24	33	41	48	63
60 kg	20	30	41	51	61	79
70 kg	24	36	47	59	71	93
80 kg	27	41	54	68	81	106
90 kg	30	45	60	75	90	117
100 kg	33	49	65	82	98	127

INCLINE BENCH PRESS
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	13	19	26	32	38	50
60 kg	16	24	32	40	47	62
70 kg	19	28	37	47	56	73
80 kg	21	32	43	53	64	83
90 kg	24	36	47	59	71	92
100 kg	26	39	52	65	78	101

LEG PRESS
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	31	46	62	76	91	119
60 kg	38	57	75	94	113	147
70 kg	45	67	89	111	133	172
80 kg	52	76	101	126	151	196
90 kg	57	85	113	141	169	219
100 kg	63	93	124	155	185	241

DUMBBELL BENCH PRESS (PER HAND)
BW (KG)	DUSTY	COOKING	SLEPT ON	DECENT	BUILT	GOATED
50 kg	7	10	13	17	20	26
60 kg	8	13	17	21	25	32
70 kg	10	15	20	24	29	38
80 kg	11	17	22	28	33	43
90 kg	12	18	24	31	37	48
100 kg	13	20	27	33	40	52

WHERE THIS DATA COMES FROM

TORQ's strength standards are derived from population data aggregated from hundreds of thousands of logged lifts across the global gym-going population, sourced via strengthlevel.com. The data represents real training performance — not theoretical maximums, not powerlifting competition results, and not self-reported numbers.

Each tier boundary corresponds to a population percentile: Dusty covers the bottom 50% of lifters, Cooking sits at the top 50%, Slept On at the top 25%, Decent at the top 15%, Built at the top 5%, and Goated at the top 2%. These percentiles remain consistent across all lifts and bodyweight brackets — what changes is the absolute weight required to reach each tier.

Standards are provided for bodyweight brackets from 60kg to 110kg for males and 50kg to 100kg for females. If your bodyweight falls between brackets, TORQ interpolates between the two nearest brackets to give you precise thresholds rather than rounding to the nearest bracket.

COMMON QUESTIONS

What is a good bench press for my bodyweight?

For an 80kg male, a bench press e1RM of 91kg (Slept On tier) places you in the top 25% of gym-goers. Reaching 113kg puts you in the top 15% (Decent), and 135kg is top 5% (Built). For an 80kg female, the Slept On threshold is 48kg, Decent is 60kg, and Built is 71kg. Use the tables above for your exact bodyweight bracket.

What is a good squat for my weight?

An 80kg male squatting 121kg (e1RM) is in the top 25%. A 151kg squat reaches top 15%, and 181kg is top 5%. Squats generally have higher absolute numbers than bench press because they recruit more muscle mass. Most lifters will be one tier higher on squat than on bench.

What is a good deadlift?

Deadlift has the highest absolute thresholds of any lift. An 80kg male needs a 148kg e1RM for Slept On (top 25%), 185kg for Decent (top 15%), and 221kg for Built (top 5%). If your deadlift is your strongest lift relative to tier, that is common — deadlift is the lift most people can move the most weight on.

How do I calculate my estimated 1 rep max?

Use the Epley formula: multiply the weight by (1 + reps divided by 30). For example, 100kg for 5 reps equals 116.7kg estimated 1RM. This formula is most accurate with sets of 1 to 10 reps — TORQ caps at 10 reps for this reason. For a single rep, your e1RM is simply the weight you lifted.

STRENGTH STANDARDSFOR ALL LIFTSBODYWEIGHT ADJUSTED