How much should you lift at your age?
Strength standards for twenty lifts, men and women, ages 20 to 70. Every number comes from published population data: Cooper Institute / ACSM general-population norms and Strength Level lifter standards, age-adjusted.
Pick a lift. Each page shows a ladder of weights for a 35-year-old of average bodyweight (200 lb for men, 171 lb for women): where each weight lands against the general population and against lifters who track their training, and, for the bench press and squat, the strength age it implies. Change the age with the strip under each lift. For your own number at your own bodyweight, use the Weyt Age calculator.
Lifts
Bench press
+ STRENGTH AGESquat
+ STRENGTH AGERomanian deadlift
Deadlift
Incline bench press
Close-grip bench press
Front squat
Hip thrust
Overhead press
Barbell row
Bulgarian split squat
PER DUMBBELLGoblet squat
PER DUMBBELLIncline dumbbell press
PER DUMBBELLDumbbell bench press
PER DUMBBELLDumbbell shoulder press
PER DUMBBELLDumbbell row
PER DUMBBELLDumbbell Romanian deadlift
PER DUMBBELLDumbbell lunge
PER DUMBBELLHammer curl
PER DUMBBELLWhere the numbers come from
vs general population uses the Cooper Institute one-repetition-maximum bench press norms (weight pushed divided by bodyweight, by sex and age bracket) as published in the ACSM Guidelines for Exercise Testing and Prescription. The squat is scored through its same-percentile bench equivalent on the Strength Level tables, because no credible general-population squat norms exist; the other lifts have no general-population channel at all. vs lifters who track uses Strength Level community standards by sex, bodyweight and age. All pages assume average bodyweight and a one-rep max (or an Epley estimate from a set of one to ten reps). This is the same math the weyt.ai app runs on your logged sets.