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The Ultimate Strength Chart: Are You Strong Or Not?

Using these exercise and poundage charts, you can test your one rep maxes and finally determine if you're strong or not!

By: Dennis Weis

So, you think you're strong, eh?

Test your One-Rep Strength in the following 10 exercises and know for sure. Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! See where you rank among the charts!

Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. So if it says 50 pounds, you would take 50 X 0.4536 which equals 22.68 kilograms.

BARBELL BACK SQUAT 


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

205

245

280

Featherweight
Up to 132 Lbs.

230

270

305

Lightweight
Up to 148 lbs.

255

295

330

Middleweight
Up to 165 Lbs.

280

320

355

Light-heavy
Up to 181 Lbs.

305

340

380

Middle-heavy
Up to 198 Lbs.

330

370

405

Heavyweight
Unlimited

360

395

435

SUPINE BARBELL BENCH PRESS 


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

135

160

185

Featherweight
Up to 132 Lbs.

155

180

205

Lightweight
Up to 148 lbs.

175

205

225

Middleweight
Up to 165 Lbs.

200

225

255

Light-heavy
Up to 181 Lbs.

220

255

290

Middle-heavy
Up to 198 Lbs.

240

290

325

Heavyweight
Unlimited

265

325

370

CONVENTIONAL DEADLIFT 


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

290

325

365

Featherweight
Up to 132 Lbs.

315

360

410

Lightweight
Up to 148 Lbs.

340

395

440

Middleweight
Up to 165 Lbs.

375

425

475

Light-heavy
Up to 181 Lbs.

410

460

510

Middle-heavy
Up to 198 Lbs.

440

490

550

Heavyweight
Unlimited

480

550

605

ONE-DUMBBELL PRESS


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

40

50

60

Featherweight
Up to 132 Lbs.

45

55

70

Lightweight
Up to 148 Lbs.

50

65

80

Middleweight
Up to 165 Lbs.

60

75

90

Light-heavy
Up to 181 Lbs.

70

85

100

Middle-heavy
Up to 198 Lbs.

80

100

120

Heavyweight
Unlimited

100

120

140

BARBELL WALL CURL


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

70

95

110

Featherweight
Up to 132 Lbs.

80

95

110

Lightweight
Up to 148 Lbs.

90

105

120

Middleweight
Up to 165 Lbs.

100

115

130

Light-heavy
Up to 181 Lbs.

110

125

140

Middle-heavy
Up to 198 Lbs.

125

140

155

Heavyweight
Unlimited

140

155

170

BARBELL REVERSE CURLS


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

60

75

90

Featherweight
Up to 132 Lbs.

65

80

100

Lightweight
Up to 148 Lbs.

75

85

110

Middleweight
Up to 165 Lbs.

90

95

120

Light-heavy
Up to 181 Lbs.

90

110

135

Middle-heavy
Up to 198 Lbs.

100

125

150

Heavyweight
Unlimited

110

135

165

WEIGHTED CHINS


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

30

45

60

Featherweight
Up to 132 Lbs.

25

50

65

Lightweight
Up to 148 Lbs.

37

50

75

Middleweight
Up to 165 Lbs.

40

60

80

Light-heavy
Up to 181 Lbs.

50

70

90

Middle-heavy
Up to 198 Lbs.

50

75

100

Heavyweight
Unlimited

60

90

120

WEIGHTED DIPS


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

40

50

60

Featherweight
Up to 132 Lbs.

45

55

70

Lightweight
Up to 148 Lbs.

50

65

80

Middleweight
Up to 165 Lbs.

60

75

90

Light-heavy
Up to 181 Lbs.

70

85

100

Middle-heavy
Up to 198 Lbs.

80

100

120

Heavyweight
Unlimited

100

120

140

ONE DUMBBELL TRICEPS EXTENSION


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

45

60

75

Featherweight
Up to 132 Lbs.

50

65

80

Lightweight
Up to 148 Lbs.

60

75

90

Middleweight
Up to 165 Lbs.

65

80

100

Light-heavy
Up to 181 Lbs.

70

90

115

Middle-heavy
Up to 198 Lbs.

80

100

125

Heavyweight
Unlimited

90

120

150

WEIGHTED PUSHUPS


[ Click On The Thumbnails Above For Tips And Techniques! ]

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

60

90

120

Featherweight
Up to 132 Lbs.

65

95

130

Lightweight
Up to 148 Lbs.

70

105

140

Middleweight
Up to 165 Lbs.

80

120

160

Light-heavy
Up to 181 Lbs.

90

135

180

Middle-heavy
Up to 198 Lbs.

95

145

190

Heavyweight
Unlimited

110

160

225

Check Out Dennis' Training Reports At www.dennisbweis.com!

Thanks,

The Ultimate Strength Chart: Are You Strong Or Not?
yukonherc@kpunet.net

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Comments

Showing 1 - 18 of 18 Comments

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iJoe

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iJoe

According to this chart, I'm a super wimp.

May 4, 2012 8:50pm | report
ysterns

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ysterns

Don't worry this chart is set on very high standards and even the "fair" is much much stronger than the average person.

Apr 4, 2013 3:29am | report
RyanBrewster

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RyanBrewster

I have a long way to go

Jul 1, 2012 10:12am | report
oldspice90

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oldspice90

im either good or excellent :)

Article Rated:
Aug 16, 2012 10:45pm | report
Ripclaw90000

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Ripclaw90000

There goes my confidence.

Aug 24, 2012 11:13am | report
KNoga

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KNoga

looks like I need to hit the squats alot more!!! Other than that I'm pretty good!!

Article Rated:
Sep 4, 2012 1:25pm | report
MrClay

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MrClay

Squatting 305 is fair? Oh this simply won't do..

Dec 29, 2012 11:49am | report
chito7467

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chito7467

great i can go a head and traing harder.

Feb 3, 2013 12:55pm | report
benjianderson32

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benjianderson32

Well I crossed a plateau and benched 265 today, so I was wandering If that was as good as I felt. Looks like its decent, but all I can say is 345 here I come

Feb 8, 2013 7:05pm | report
Bfridey

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Bfridey

Is there a similar chart comparable for women?
I thought I was strong but according to this, I'm not even fair, even if I were a bantam weight (which I'm not)

Apr 22, 2013 6:35am | report
  • Body Stats
  • ht: 14'8"
  • wt: 176.37 lbs
  • bf: 25.4%
ELiG-3

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ELiG-3

excellent on everything except the bench "/

May 13, 2013 2:22pm | report
ELiG-3

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ELiG-3

however height is a factor.

May 13, 2013 2:23pm | report
pitann4mycity

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pitann4mycity

Excellent in all except for the squat were I am in the fair

Jun 11, 2013 12:27am | report
Benito18

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Benito18

I'd be sittin pretty if i lost about 40 pounds!

Aug 21, 2013 10:44am | report
Horsefromhell89

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Horsefromhell89

lol you need to up that squat its pretty close to the bench.

Sep 24, 2013 7:27am | report
Jyku

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Jyku

BS In some lifts I am well above excellent while in others I am not even close to FAIR better charts to really see where you are at according to your body >
strstd/dot/com

Nov 23, 2013 8:45am | report
  • Body Stats
  • ht: 14'3"
  • wt: 171.96 lbs
  • bf: 16.0%
jejunum

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jejunum

Fair or good in most of these, except not even close to "fair" in deadlift. I guess that's because I only started deadlifting a bit over a month ago. Only 10 pounds till "excellent" in weighted pullups :)

Feb 2, 2014 10:17am | report
GettingBiggger

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GettingBiggger

Complete BS

Mar 24, 2014 3:13pm | report
Showing 1 - 18 of 18 Comments

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