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\/es\/gimnasio-con-estandares-de-fuerza\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\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. 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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\/es\/gimnasio-con-estandares-de-fuerza\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\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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