Gript
How much should you be lifting? Each page below turns a one-rep max into a training level — beginner through elite — as a multiple of bodyweight and as real numbers in kilograms and pounds, separately for men and women.
What the average bench press really is, and the number that moves you from novice to intermediate.
The average squat weight by training level, and what separates a novice squat from an advanced one.
The average deadlift by training level, and what a double-bodyweight pull actually represents.
The average overhead press by training level, and why a bodyweight press is so much rarer than a bodyweight bench.
Intermediate standards, the level most consistent lifters reach after one to two years. Every number is a one-rep max expressed as a multiple of bodyweight.
| Lift | Men (× bodyweight) | Women (× bodyweight) |
|---|---|---|
| Bench Press | 1× | 0.75× |
| Squat | 1.5× | 1.25× |
| Deadlift | 2× | 1.5× |
| Overhead Press | 0.75× | 0.5× |
Gript estimates your one-rep max from every set you log and charts it over time, so you can watch your level climb without ever testing a max.
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