Strength Standards \u2014 BlackBeltWhiteHat<\/title>\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@500;600;700&family=Barlow:wght@400;500;600;700&display=swap\">\n<style>\n :root{\n --bg:#f3f4f2; --surface:#ffffff; --surface-2:#ebedea; --line:#d8ddd4;\n --fg:#1a1d21; --muted:#5b6672; --accent:#cf3327; --accent-ink:#ffffff;\n --l0:#6b7a8f; --l1:#2a9d8f; --l2:#3d9b46; --l3:#e49a1f; --l4:#d93a2d;\n --radius:14px; --shadow:0 1px 2px rgba(20,25,30,.06),0 8px 24px rgba(20,25,30,.06);\n --display:\"Barlow Condensed\",Impact,\"Haettenschweiler\",sans-serif;\n --body:\"Barlow\",\"Helvetica Neue\",Arial,sans-serif;\n color-scheme:light;\n }\n @media (prefers-color-scheme:dark){:root:not([data-theme=\"light\"]){\n --bg:#111318; --surface:#1a1d23; --surface-2:#232932; --line:#30363f;\n --fg:#eef1f4; 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table{width:100%;border-collapse:collapse;margin-top:6px;font-variant-numeric:tabular-nums}\n th,td{text-align:left;padding:9px 10px;border-bottom:1px solid var(--line);font-size:.9rem}\n th{font-size:.7rem;text-transform:uppercase;letter-spacing:.07em;color:var(--muted);font-weight:600}\n td.r,th.r{text-align:right}\n tr.hl td{background:var(--surface-2);font-weight:700}\n .dot{display:inline-block;width:9px;height:9px;border-radius:50%;margin-right:8px;vertical-align:baseline}\n footer{margin-top:26px;color:var(--muted);font-size:.8rem;line-height:1.55}\n footer b{color:var(--fg)}\n @media (prefers-reduced-motion:reduce){*{transition:none!important}}\n<\/style>\n<\/head>\n<body>\n<div class=\"wrap\">\n <header>\n <div class=\"brand\" style=\"flex-basis:100%\"><b>BLACK<\/b>BELT<b>WHITE<\/b>HAT<\/div>\n <h1>Strength Standards<\/h1>\n <p class=\"tag\">Enter a lift and see where you rank \u2014 Beginner to Elite, scaled to your bodyweight.<\/p>\n <\/header>\n <div class=\"grid\">\n <section class=\"card\" aria-label=\"Your lift\">\n <h2>Your lift<\/h2>\n <div class=\"field\">\n <label>Sex<\/label>\n <div class=\"seg\" id=\"sexSeg\" role=\"group\" aria-label=\"Sex\">\n <button type=\"button\" data-v=\"m\" aria-pressed=\"true\">Male<\/button>\n <button type=\"button\" data-v=\"f\" aria-pressed=\"false\">Female<\/button>\n <\/div>\n <\/div>\n <div class=\"field\">\n <label>Units<\/label>\n <div class=\"seg\" id=\"unitSeg\" role=\"group\" aria-label=\"Units\">\n <button type=\"button\" data-v=\"kg\" aria-pressed=\"true\">Kilograms<\/button>\n <button type=\"button\" data-v=\"lb\" aria-pressed=\"false\">Pounds<\/button>\n <\/div>\n <\/div>\n <div class=\"field\">\n <label for=\"ex\">Exercise<\/label>\n <select id=\"ex\"><\/select>\n <\/div>\n <div class=\"row\">\n <div class=\"field\">\n <label for=\"bw\">Bodyweight <span class=\"hint\" id=\"u1\">(kg)<\/span><\/label>\n <input id=\"bw\" type=\"number\" inputmode=\"decimal\" min=\"25\" max=\"300\" step=\"0.5\" value=\"80\">\n <\/div>\n <div class=\"field\">\n <label for=\"age\">Age <span class=\"hint\">(optional)<\/span><\/label>\n <input id=\"age\" type=\"number\" inputmode=\"numeric\" min=\"13\" max=\"90\" step=\"1\" value=\"30\">\n <\/div>\n <\/div>\n <div class=\"row\">\n <div class=\"field\">\n <label for=\"lift\">Weight lifted <span class=\"hint\" id=\"u2\">(kg)<\/span><\/label>\n <input id=\"lift\" type=\"number\" inputmode=\"decimal\" min=\"0\" max=\"700\" step=\"0.5\" value=\"90\">\n <\/div>\n <div class=\"field\">\n <label for=\"reps\">Reps<\/label>\n <input id=\"reps\" type=\"number\" inputmode=\"numeric\" min=\"1\" max=\"20\" step=\"1\" value=\"5\">\n <\/div>\n <\/div>\n <p class=\"hint\" style=\"margin:0;font-size:.8rem\" id=\"exNote\"><\/p>\n <\/section>\n <section class=\"card\" aria-label=\"Result\" aria-live=\"polite\">\n <h2>Result<\/h2>\n <div class=\"verdict\">\n <span class=\"badge\" id=\"badge\">\u2014<\/span>\n <span class=\"sub\" id=\"verdictSub\"><\/span>\n <\/div>\n <div class=\"stats\">\n <div class=\"stat\"><div class=\"k\">Est. 1-rep max<\/div><div class=\"v num\" id=\"s1rm\">\u2014<\/div><\/div>\n <div class=\"stat\"><div class=\"k\">Bodyweight ratio<\/div><div class=\"v num\" id=\"sRatio\">\u2014<\/div><\/div>\n <div class=\"stat\"><div class=\"k\">Percent of Elite<\/div><div class=\"v num\" id=\"sPct\">\u2014<\/div><\/div>\n <\/div>\n <div class=\"scalewrap\">\n <div class=\"bar\" id=\"bar\">\n <div class=\"seg5\" style=\"background:var(--l0)\">Beg<\/div>\n <div class=\"seg5\" style=\"background:var(--l1)\">Nov<\/div>\n <div class=\"seg5\" style=\"background:var(--l2)\">Int<\/div>\n <div class=\"seg5\" style=\"background:var(--l3)\">Adv<\/div>\n <div class=\"seg5\" style=\"background:var(--l4)\">Elite<\/div>\n <div class=\"marker\" id=\"marker\" style=\"left:0%\"><\/div>\n <\/div>\n <div class=\"ticks\" id=\"ticks\"><\/div>\n <\/div>\n <p class=\"next\" id=\"next\"><\/p>\n <table>\n <thead><tr><th>Level<\/th><th class=\"r\" id=\"thThresh\">1RM to reach (kg)<\/th><th class=\"r\">\u00d7 BW<\/th><\/tr><\/thead>\n <tbody id=\"tbody\"><\/tbody>\n <\/table>\n <\/section>\n <\/div>\n <footer>\n <p><b>How this works.<\/b> Thresholds are based on published bodyweight-ratio strength standards \u2014 your target 1-rep max for each level is a multiple of your bodyweight, adjusted for sex and age. Multi-rep entries are converted to an estimated 1RM using the Epley formula. These are general population benchmarks for a rough gauge, not figures from any proprietary lifting database, and they don’t account for limb length, training history or technique.<\/p>\n <\/footer>\n<\/div>\n<script>\nconst DATA={\n \"Bench Press\":{m:[.50,.75,1.00,1.50,2.00],f:[.25,.40,.60,.85,1.15],note:\"Barbell flat bench, full range, 1RM.\"},\n \"Squat\":{m:[.75,1.25,1.50,2.25,2.75],f:[.50,.75,1.10,1.60,2.00],note:\"Barbell back squat to parallel.\"},\n \"Deadlift\":{m:[1.00,1.50,2.00,2.75,3.25],f:[.50,.90,1.25,1.85,2.40],note:\"Conventional, from the floor.\"},\n \"Overhead Press\":{m:[.35,.55,.75,1.05,1.35],f:[.20,.30,.45,.65,.85],note:\"Standing strict barbell press.\"},\n \"Barbell Row\":{m:[.50,.75,1.00,1.40,1.75],f:[.30,.45,.65,.90,1.20],note:\"Bent-over, controlled.\"},\n \"Dumbbell Bench Press\":{m:[.175,.30,.45,.65,.875],f:[.10,.175,.275,.40,.55],note:\"Weight is per dumbbell.\"},\n \"Dumbbell Shoulder Press\":{m:[.125,.225,.35,.50,.675],f:[.075,.125,.20,.30,.425],note:\"Seated, weight per dumbbell.\"},\n \"Barbell Curl\":{m:[.20,.35,.50,.70,.95],f:[.10,.175,.275,.40,.55],note:\"Standing, minimal swing.\"}\n};\nconst LEVELS=[\"Beginner\",\"Novice\",\"Intermediate\",\"Advanced\",\"Elite\"];\nconst LCOL=[\"--l0\",\"--l1\",\"--l2\",\"--l3\",\"--l4\"];\nconst BLURB=[\"just getting started\",\"building a base\",\"a solid, respectable lift\",\"a strong, well-trained lift\",\"a competitive, top-tier lift\"];\nconst AGE=[[13,.62],[15,.78],[18,1],[35,1],[45,.95],[55,.87],[65,.78],[75,.68],[90,.58]];\nfunction ageFactor(a){\n if(!a||a<=AGE[0][0])return AGE[0][1];\n if(a>=AGE[AGE.length-1][0])return AGE[AGE.length-1][1];\n for(let i=0;i<AGE.length-1;i++){const[x0,y0]=AGE[i],[x1,y1]=AGE[i+1];if(a<=x1)return y0+(y1-y0)*(a-x0)\/(x1-x0);}\n return 1;\n}\nconst epley=(w,r)=>r<=1?w:w*(1+r\/30);\nconst state={sex:\"m\",unit:\"kg\"};\ntry{const p=JSON.parse(localStorage.getItem(\"bbwh_ss\")||\"{}\");if(p.sex)state.sex=p.sex;if(p.unit)state.unit=p.unit;}catch(e){}\nfunction savePrefs(){try{localStorage.setItem(\"bbwh_ss\",JSON.stringify({sex:state.sex,unit:state.unit,bw:bw.value,ex:ex.value}));}catch(e){}}\nconst $=id=>document.getElementById(id);\nconst ex=$(\"ex\"),bw=$(\"bw\"),age=$(\"age\"),lift=$(\"lift\"),reps=$(\"reps\");\nfor(const k in DATA){const o=document.createElement(\"option\");o.value=k;o.textContent=k;ex.appendChild(o);}\ntry{const p=JSON.parse(localStorage.getItem(\"bbwh_ss\")||\"{}\");if(p.ex&&DATA[p.ex])ex.value=p.ex;if(p.bw)bw.value=p.bw;}catch(e){}\nfunction setSeg(segId,val){document.querySelectorAll(\"#\"+segId+\" button\").forEach(b=>{b.setAttribute(\"aria-pressed\",b.dataset.v===val?\"true\":\"false\");});}\nsetSeg(\"sexSeg\",state.sex);setSeg(\"unitSeg\",state.unit);\ndocument.querySelectorAll(\"#sexSeg 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badge=$(\"badge\");\n const shownIdx=Math.max(0,idx);\n badge.textContent=LEVELS[shownIdx];\n badge.style.background=\"var(\"+LCOL[shownIdx]+\")\";\n const pctElite=thr[4]>0?Math.round(est\/thr[4]*100):0;\n let subtxt;\n if(idx<0){subtxt=\"Below the Beginner mark for now \u2014 <b>\"+Math.round(est)+\" \"+u+\"<\/b> estimated 1RM.\";}\n else{subtxt=\"<b>\"+roundU(est)+\" \"+u+\"<\/b> 1RM \u2014 \"+BLURB[idx]+\".\";}\n $(\"verdictSub\").innerHTML=subtxt;\n $(\"s1rm\").innerHTML=roundU(est)+\" <small>\"+u+(r>1?\" \u00b7 from \"+roundU(w)+\"\u00d7\"+r:\"\")+\"<\/small>\";\n $(\"sRatio\").innerHTML=(BW>0?(est\/BW).toFixed(2):\"\u2014\")+\" <small>\u00d7 BW<\/small>\";\n $(\"sPct\").innerHTML=pctElite+\" <small>%<\/small>\";\n function posPct(x){\n if(x<=thr[0])return 0;\n for(let k=0;k<4;k++){if(x<=thr[k+1])return (k+(x-thr[k])\/(thr[k+1]-thr[k]))*20;}\n const cap=thr[4]*1.25;return Math.min(100,80+(x-thr[4])\/(cap-thr[4])*20);\n }\n $(\"marker\").style.left=posPct(est).toFixed(1)+\"%\";\n 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Your lift Sex Male Female Units Kilograms Pounds Exercise Bodyweight (kg) Age (optional) Weight lifted (kg) Reps Result \u2014 Est. 1-rep max \u2014 Bodyweight ratio \u2014 Percent of Elite \u2014 Beg Nov […]<\/p>\n","protected":false},"author":163912450,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-18383","page","type-page","status-publish","hentry"],"yoast_head":"\n<title>Gym Strength Standards - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/strength-standards-gym\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gym Strength Standards - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Strength Standards \u2014 BlackBeltWhiteHat BLACKBELTWHITEHAT Strength Standards Enter a lift and see where you rank \u2014 Beginner to Elite, scaled to your bodyweight. 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(prefers-reduced-motion:reduce){*{transition:none!important}}\n<\/style>\n<\/head>\n<body>\n<div class=\"wrap\">\n <header>\n <div class=\"brand\" style=\"flex-basis:100%\"><b>BLACK<\/b>BELT<b>WHITE<\/b>HAT<\/div>\n <h1>Strength Standards<\/h1>\n <p class=\"tag\">Enter a lift and see where you rank \u2014 Beginner to Elite, scaled to your bodyweight.<\/p>\n <\/header>\n <div class=\"grid\">\n <section class=\"card\" aria-label=\"Your lift\">\n <h2>Your lift<\/h2>\n <div class=\"field\">\n <label>Sex<\/label>\n <div class=\"seg\" id=\"sexSeg\" role=\"group\" aria-label=\"Sex\">\n <button type=\"button\" data-v=\"m\" aria-pressed=\"true\">Male<\/button>\n <button type=\"button\" data-v=\"f\" aria-pressed=\"false\">Female<\/button>\n <\/div>\n <\/div>\n <div class=\"field\">\n <label>Units<\/label>\n <div class=\"seg\" id=\"unitSeg\" role=\"group\" aria-label=\"Units\">\n <button type=\"button\" data-v=\"kg\" aria-pressed=\"true\">Kilograms<\/button>\n <button type=\"button\" data-v=\"lb\" aria-pressed=\"false\">Pounds<\/button>\n <\/div>\n <\/div>\n <div class=\"field\">\n <label for=\"ex\">Exercise<\/label>\n <select id=\"ex\"><\/select>\n <\/div>\n <div class=\"row\">\n <div class=\"field\">\n <label for=\"bw\">Bodyweight <span class=\"hint\" id=\"u1\">(kg)<\/span><\/label>\n <input id=\"bw\" type=\"number\" inputmode=\"decimal\" min=\"25\" max=\"300\" step=\"0.5\" value=\"80\">\n <\/div>\n <div class=\"field\">\n <label for=\"age\">Age <span class=\"hint\">(optional)<\/span><\/label>\n <input id=\"age\" type=\"number\" inputmode=\"numeric\" min=\"13\" max=\"90\" step=\"1\" value=\"30\">\n <\/div>\n <\/div>\n <div class=\"row\">\n <div class=\"field\">\n <label for=\"lift\">Weight lifted <span class=\"hint\" id=\"u2\">(kg)<\/span><\/label>\n <input id=\"lift\" type=\"number\" inputmode=\"decimal\" min=\"0\" max=\"700\" step=\"0.5\" value=\"90\">\n <\/div>\n <div class=\"field\">\n <label for=\"reps\">Reps<\/label>\n <input id=\"reps\" type=\"number\" inputmode=\"numeric\" min=\"1\" max=\"20\" step=\"1\" value=\"5\">\n <\/div>\n <\/div>\n <p class=\"hint\" style=\"margin:0;font-size:.8rem\" id=\"exNote\"><\/p>\n <\/section>\n <section class=\"card\" aria-label=\"Result\" aria-live=\"polite\">\n <h2>Result<\/h2>\n <div class=\"verdict\">\n <span class=\"badge\" id=\"badge\">\u2014<\/span>\n <span class=\"sub\" id=\"verdictSub\"><\/span>\n <\/div>\n <div class=\"stats\">\n <div class=\"stat\"><div class=\"k\">Est. 1-rep max<\/div><div class=\"v num\" id=\"s1rm\">\u2014<\/div><\/div>\n <div class=\"stat\"><div class=\"k\">Bodyweight ratio<\/div><div class=\"v num\" id=\"sRatio\">\u2014<\/div><\/div>\n <div class=\"stat\"><div class=\"k\">Percent of Elite<\/div><div class=\"v num\" id=\"sPct\">\u2014<\/div><\/div>\n <\/div>\n <div class=\"scalewrap\">\n <div class=\"bar\" id=\"bar\">\n <div class=\"seg5\" style=\"background:var(--l0)\">Beg<\/div>\n <div class=\"seg5\" style=\"background:var(--l1)\">Nov<\/div>\n <div class=\"seg5\" style=\"background:var(--l2)\">Int<\/div>\n <div class=\"seg5\" style=\"background:var(--l3)\">Adv<\/div>\n <div class=\"seg5\" style=\"background:var(--l4)\">Elite<\/div>\n <div class=\"marker\" id=\"marker\" style=\"left:0%\"><\/div>\n <\/div>\n <div class=\"ticks\" id=\"ticks\"><\/div>\n <\/div>\n <p class=\"next\" id=\"next\"><\/p>\n <table>\n <thead><tr><th>Level<\/th><th class=\"r\" id=\"thThresh\">1RM to reach (kg)<\/th><th class=\"r\">\u00d7 BW<\/th><\/tr><\/thead>\n <tbody id=\"tbody\"><\/tbody>\n <\/table>\n <\/section>\n <\/div>\n <footer>\n <p><b>How this works.<\/b> Thresholds are based on published bodyweight-ratio strength standards \u2014 your target 1-rep max for each level is a multiple of your bodyweight, adjusted for sex and age. Multi-rep entries are converted to an estimated 1RM using the Epley formula. These are general population benchmarks for a rough gauge, not figures from any proprietary lifting database, and they don’t account for limb length, training history or technique.<\/p>\n <\/footer>\n<\/div>\n<script>\nconst DATA={\n \"Bench Press\":{m:[.50,.75,1.00,1.50,2.00],f:[.25,.40,.60,.85,1.15],note:\"Barbell flat bench, full range, 1RM.\"},\n \"Squat\":{m:[.75,1.25,1.50,2.25,2.75],f:[.50,.75,1.10,1.60,2.00],note:\"Barbell back squat to parallel.\"},\n \"Deadlift\":{m:[1.00,1.50,2.00,2.75,3.25],f:[.50,.90,1.25,1.85,2.40],note:\"Conventional, from the floor.\"},\n \"Overhead Press\":{m:[.35,.55,.75,1.05,1.35],f:[.20,.30,.45,.65,.85],note:\"Standing strict barbell press.\"},\n \"Barbell Row\":{m:[.50,.75,1.00,1.40,1.75],f:[.30,.45,.65,.90,1.20],note:\"Bent-over, controlled.\"},\n \"Dumbbell Bench Press\":{m:[.175,.30,.45,.65,.875],f:[.10,.175,.275,.40,.55],note:\"Weight is per dumbbell.\"},\n \"Dumbbell Shoulder Press\":{m:[.125,.225,.35,.50,.675],f:[.075,.125,.20,.30,.425],note:\"Seated, weight per dumbbell.\"},\n \"Barbell Curl\":{m:[.20,.35,.50,.70,.95],f:[.10,.175,.275,.40,.55],note:\"Standing, minimal swing.\"}\n};\nconst LEVELS=[\"Beginner\",\"Novice\",\"Intermediate\",\"Advanced\",\"Elite\"];\nconst LCOL=[\"--l0\",\"--l1\",\"--l2\",\"--l3\",\"--l4\"];\nconst BLURB=[\"just getting started\",\"building a base\",\"a solid, respectable lift\",\"a strong, well-trained lift\",\"a competitive, top-tier lift\"];\nconst AGE=[[13,.62],[15,.78],[18,1],[35,1],[45,.95],[55,.87],[65,.78],[75,.68],[90,.58]];\nfunction ageFactor(a){\n if(!a||a<=AGE[0][0])return AGE[0][1];\n if(a>=AGE[AGE.length-1][0])return AGE[AGE.length-1][1];\n for(let i=0;i<AGE.length-1;i++){const[x0,y0]=AGE[i],[x1,y1]=AGE[i+1];if(a<=x1)return y0+(y1-y0)*(a-x0)\/(x1-x0);}\n return 1;\n}\nconst epley=(w,r)=>r<=1?w:w*(1+r\/30);\nconst state={sex:\"m\",unit:\"kg\"};\ntry{const p=JSON.parse(localStorage.getItem(\"bbwh_ss\")||\"{}\");if(p.sex)state.sex=p.sex;if(p.unit)state.unit=p.unit;}catch(e){}\nfunction savePrefs(){try{localStorage.setItem(\"bbwh_ss\",JSON.stringify({sex:state.sex,unit:state.unit,bw:bw.value,ex:ex.value}));}catch(e){}}\nconst $=id=>document.getElementById(id);\nconst ex=$(\"ex\"),bw=$(\"bw\"),age=$(\"age\"),lift=$(\"lift\"),reps=$(\"reps\");\nfor(const k in DATA){const o=document.createElement(\"option\");o.value=k;o.textContent=k;ex.appendChild(o);}\ntry{const p=JSON.parse(localStorage.getItem(\"bbwh_ss\")||\"{}\");if(p.ex&&DATA[p.ex])ex.value=p.ex;if(p.bw)bw.value=p.bw;}catch(e){}\nfunction setSeg(segId,val){document.querySelectorAll(\"#\"+segId+\" button\").forEach(b=>{b.setAttribute(\"aria-pressed\",b.dataset.v===val?\"true\":\"false\");});}\nsetSeg(\"sexSeg\",state.sex);setSeg(\"unitSeg\",state.unit);\ndocument.querySelectorAll(\"#sexSeg button\").forEach(b=>b.onclick=()=>{state.sex=b.dataset.v;setSeg(\"sexSeg\",state.sex);compute();savePrefs();});\ndocument.querySelectorAll(\"#unitSeg button\").forEach(b=>b.onclick=()=>{state.unit=b.dataset.v;setSeg(\"unitSeg\",state.unit);compute();savePrefs();});\n[ex,bw,age,lift,reps].forEach(el=>el.addEventListener(\"input\",()=>{compute();savePrefs();}));\nfunction roundU(v){return state.unit===\"kg\"?Math.round(v):Math.round(v\/5)*5;}\nfunction compute(){\n const u=state.unit;\n $(\"u1\").textContent=$(\"u2\").textContent=\"(\"+u+\")\";\n $(\"thThresh\").textContent=\"1RM to reach (\"+u+\")\";\n const d=DATA[ex.value];\n $(\"exNote\").textContent=d.note;\n const BW=parseFloat(bw.value)||0,A=parseFloat(age.value)||30;\n const w=parseFloat(lift.value)||0,r=Math.max(1,parseInt(reps.value)||1);\n const af=ageFactor(A);\n const ratios=d[state.sex];\n const thr=ratios.map(x=>x*BW*af);\n const est=epley(w,r);\n let idx=-1;for(let i=0;i<5;i++){if(est>=thr[i])idx=i;}\n const badge=$(\"badge\");\n const shownIdx=Math.max(0,idx);\n badge.textContent=LEVELS[shownIdx];\n badge.style.background=\"var(\"+LCOL[shownIdx]+\")\";\n const pctElite=thr[4]>0?Math.round(est\/thr[4]*100):0;\n let subtxt;\n if(idx<0){subtxt=\"Below the Beginner mark for now \u2014 <b>\"+Math.round(est)+\" \"+u+\"<\/b> estimated 1RM.\";}\n else{subtxt=\"<b>\"+roundU(est)+\" \"+u+\"<\/b> 1RM \u2014 \"+BLURB[idx]+\".\";}\n $(\"verdictSub\").innerHTML=subtxt;\n $(\"s1rm\").innerHTML=roundU(est)+\" <small>\"+u+(r>1?\" \u00b7 from \"+roundU(w)+\"\u00d7\"+r:\"\")+\"<\/small>\";\n $(\"sRatio\").innerHTML=(BW>0?(est\/BW).toFixed(2):\"\u2014\")+\" <small>\u00d7 BW<\/small>\";\n $(\"sPct\").innerHTML=pctElite+\" <small>%<\/small>\";\n function posPct(x){\n if(x<=thr[0])return 0;\n for(let k=0;k<4;k++){if(x<=thr[k+1])return (k+(x-thr[k])\/(thr[k+1]-thr[k]))*20;}\n const cap=thr[4]*1.25;return Math.min(100,80+(x-thr[4])\/(cap-thr[4])*20);\n }\n $(\"marker\").style.left=posPct(est).toFixed(1)+\"%\";\n document.querySelectorAll(\"#bar .seg5\").forEach((s,i)=>s.classList.toggle(\"active\",i===shownIdx&&idx>=0));\n const ticks=$(\"ticks\");ticks.innerHTML=\"\";\n thr.forEach((t,i)=>{\n const div=document.createElement(\"div\");div.className=\"tick\";div.style.left=(i*20)+\"%\";\n if(i===0)div.style.transform=\"translateX(0)\";\n div.innerHTML=\"<span>\"+roundU(t)+\"<\/span>\"+LEVELS[i].slice(0,3);\n ticks.appendChild(div);\n });\n const nx=$(\"next\");\n if(idx>=4){nx.innerHTML=\"You've hit <b>Elite<\/b> on this lift. Outstanding.\";}\n else{const need=thr[Math.max(0,idx+1)]-est;const nextName=LEVELS[Math.max(0,idx+1)];\n nx.innerHTML=\"<b>\"+roundU(Math.max(0,need))+\" \"+u+\"<\/b> more to reach <b>\"+nextName+\"<\/b>.\";}\n const tb=$(\"tbody\");tb.innerHTML=\"\";\n thr.forEach((t,i)=>{\n const tr=document.createElement(\"tr\");if(i===shownIdx&&idx>=0)tr.className=\"hl\";\n tr.innerHTML=\"<td><span class='dot' style='background:var(\"+LCOL[i]+\")'><\/span>\"+LEVELS[i]+\"<\/td><td class='r'>\"+roundU(t)+\"<\/td><td class='r'>\"+ratios[i].toFixed(2)+\"<\/td>\";\n tb.appendChild(tr);\n });\n}\ncompute();\n<\/script>\n<\/body>\n<\/html>\n","protected":false},"excerpt":{"rendered":"<p>Strength Standards \u2014 BlackBeltWhiteHat BLACKBELTWHITEHAT Strength Standards Enter a lift and see where you rank \u2014 Beginner to Elite, scaled to your bodyweight. Your lift Sex Male Female Units Kilograms Pounds Exercise Bodyweight (kg) Age (optional) Weight lifted (kg) Reps Result \u2014 Est. 1-rep max \u2014 Bodyweight ratio \u2014 Percent of Elite \u2014 Beg Nov […]<\/p>\n","protected":false},"author":163912450,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-18383","page","type-page","status-publish","hentry"],"yoast_head":"\n<title>Gym Strength Standards - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/strength-standards-gym\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gym Strength Standards - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Strength Standards \u2014 BlackBeltWhiteHat BLACKBELTWHITEHAT Strength Standards Enter a lift and see where you rank \u2014 Beginner to Elite, scaled to your bodyweight. Your lift Sex Male Female Units Kilograms Pounds Exercise Bodyweight (kg) Age (optional) Weight lifted (kg) Reps Result \u2014 Est. 1-rep max \u2014 Bodyweight ratio \u2014 Percent of Elite \u2014 Beg Nov […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/strength-standards-gym\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-22T13:31:34+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n","yoast_head_json":{"title":"Gym Strength Standards - Fitness & MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/strength-standards-gym\/","og_locale":"en_GB","og_type":"article","og_title":"Gym Strength Standards - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"Strength Standards \u2014 BlackBeltWhiteHat BLACKBELTWHITEHAT Strength Standards Enter a lift and see where you rank \u2014 Beginner to Elite, scaled to your bodyweight. Your lift Sex Male Female Units Kilograms Pounds Exercise Bodyweight (kg) Age (optional) Weight lifted (kg) Reps Result \u2014 Est. 1-rep max \u2014 Bodyweight ratio \u2014 Percent of Elite \u2014 Beg Nov […]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/strength-standards-gym\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2026-10-22T13:31:34+00:00","twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/strength-standards-gym\/","url":"https:\/\/blackbeltwhitehat.com\/strength-standards-gym\/","name":"Gym Strength Standards - Fitness & MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2026-10-22T13:29:15+00:00","dateModified":"2026-10-22T13:31:34+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/strength-standards-gym\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/strength-standards-gym\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/strength-standards-gym\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Gym Strength Standards"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-4Mv","jetpack-related-posts":[{"id":18133,"url":"https:\/\/blackbeltwhitehat.com\/en\/exercise-directory\/","url_meta":{"origin":18383,"position":0},"title":"Gym Exercise Directory","author":"Dave","date":"September 16, 2026","format":false,"excerpt":"Exercise Directory Filter by muscle group, equipment, or category. 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