UNDERSTAND STRENGTH
Strength levels, explained
Learn what strength classifications describe and why trustworthy lifting benchmarks require good data.
Beginner
Early in learning the movement, building coordination and consistency.
Building
Has practiced the movement and is building strength through consistent training.
Intermediate
Has established a strong technical foundation and sustained training.
Advanced
Has developed substantial strength through longer-term structured training.
Exceptional
Demonstrates exceptional exercise-specific strength relative to an appropriate comparison group.
What a comparison needs
Useful standards must specify the exercise and its technique, sex-based comparison category where appropriate, bodyweight, age, equipment, the sample of lifters, and the statistical threshold for each level. Training history is also relevant. Standards built from recreational gym reports aren't representative of the entire population.
Until we have documented evidence, use our 1RM calculator to follow changes in your own strength instead of treating an arbitrary rank as fact.
Strength starts with a good baseline.
Calculate a reliable starting estimate and build your next workout from there.