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Performance Testing – Strength

The performance values shown in the tables below are based on over 70 years of powerlifting classification standards.

Submaximal loads may be used to calculate your estimated one-rep-max. As a guide, what ever weight you can lift for 5 reps will be 85% of your max, so divide that weight by 0.85 to get your one rep max.

The standards are based on lifts without any supportive clothing or wrap etc. (belts are permitted)

An Untrained Beginner

An individual who has not trained on the exercises before, but can perform them correctly.


An individual who has trained regularly for up to several months.


An individual who has trained regularly for up to a couple years.


An individual who has trained multiple years.


An athlete competing in strength sports. Keep in mind, the standards shown in the tables do not represent the highest level of strength performance possible.

The Bench Press


The Squat


The Dead Lift