|
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
|
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
|
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
|
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
|
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
|
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
|
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
|
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
|
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
|
TRICEPS EXTENSION
|
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
|
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
|
|
