LiftPal · Strength tool
How strong are you?
Choose up to three lifts, enter a recent heavy set, and see what you moved. You decide which values to share.
Your lifts
Your heavy sets
Choose up to three exercises. Loaded lifts: 1 to 10 reps. Bodyweight movements: 1 to 60 strict reps.
Total load including the bar or both dumbbells. For a one-arm row, enter the working dumbbell. Weighted calisthenics uses added weight only.
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Check weights and reps. Choose each exercise only once.
LiftPal
Your result
Enter a lift to see your result.
Loaded lifts: unrounded estimated 1RM divided by bodyweight. Pull-ups and dips: strict reps. Weighted calisthenics: actual added load divided by bodyweight.
How the stars workLiftPal
Your strength card
Choose exactly which lifts appear in the image. Your bodyweight itself is never printed on the card.
Others may roughly infer your bodyweight from the load and ratio.
This also displays the selected scale and calculation method.
The link includes only selected lifts, loads, and reps. Your bodyweight stays out of it.
Choose at least one lift for the preview.
How the stars work
Stars mark fixed LiftPal milestones. We set these thresholds ourselves; they are not population norms or copied Strength Level tables. Age, build and technique are not accounted for.
Loaded lifts: unrounded estimated 1RM divided by bodyweight. Pull-ups and dips: strict reps. Weighted calisthenics: actual added load divided by bodyweight.
Strength level: Beginner – Elite
The four thresholds correspond to Novice, Intermediate, Advanced and Elite. Below them is Beginner.
Bench press
Estimated 1RM / bodyweight
- Women
- 0.3 / 0.55 / 0.8 / 1.1
- Men
- 0.5 / 0.85 / 1.2 / 1.6
Squat
Estimated 1RM / bodyweight
- Women
- 0.5 / 0.85 / 1.2 / 1.65
- Men
- 0.75 / 1.15 / 1.6 / 2.1
Deadlift
Estimated 1RM / bodyweight
- Women
- 0.7 / 1.05 / 1.45 / 1.9
- Men
- 1 / 1.4 / 1.9 / 2.4
Overhead press
Estimated 1RM / bodyweight
- Women
- 0.2 / 0.35 / 0.5 / 0.7
- Men
- 0.3 / 0.5 / 0.7 / 0.95
Barbell row
Estimated 1RM / bodyweight
- Women
- 0.3 / 0.5 / 0.75 / 1
- Men
- 0.5 / 0.8 / 1.1 / 1.4
Hip thrust
Estimated 1RM / bodyweight
- Women
- 0.7 / 1.1 / 1.6 / 2.2
- Men
- 0.9 / 1.4 / 2 / 2.7
Incline bench press
Estimated 1RM / bodyweight
- Women
- 0.25 / 0.45 / 0.65 / 0.9
- Men
- 0.4 / 0.7 / 1 / 1.35
Front squat
Estimated 1RM / bodyweight
- Women
- 0.4 / 0.7 / 1 / 1.35
- Men
- 0.6 / 0.95 / 1.3 / 1.75
Romanian deadlift
Estimated 1RM / bodyweight
- Women
- 0.5 / 0.8 / 1.1 / 1.5
- Men
- 0.7 / 1.1 / 1.5 / 2
Dumbbell bench press
Estimated 1RM / bodyweight
- Women
- 0.25 / 0.4 / 0.6 / 0.85
- Men
- 0.4 / 0.65 / 0.9 / 1.2
Dumbbell shoulder press
Estimated 1RM / bodyweight
- Women
- 0.15 / 0.25 / 0.4 / 0.55
- Men
- 0.25 / 0.4 / 0.6 / 0.8
One-arm dumbbell row
Estimated 1RM / bodyweight
- Women
- 0.15 / 0.25 / 0.4 / 0.55
- Men
- 0.25 / 0.4 / 0.55 / 0.75
Pull-ups
Strict reps
- Women
- 2 / 4 / 7 / 12
- Men
- 3 / 6 / 10 / 16
Dips
Strict reps
- Women
- 3 / 6 / 10 / 16
- Men
- 5 / 10 / 16 / 24
Weighted pull-ups
Added load / bodyweight
- Women
- 0.05 / 0.15 / 0.3 / 0.5
- Men
- 0.1 / 0.25 / 0.45 / 0.7
Weighted dips
Added load / bodyweight
- Women
- 0.1 / 0.25 / 0.45 / 0.7
- Men
- 0.15 / 0.35 / 0.6 / 0.9
Sources and further reading
Reference sources explain calculations and competition formats. Strength Level is further reading; its tables are not used here.
How it works
What does the bodyweight ratio mean?
It divides this set's load by your bodyweight. Technique, range of motion, and reps affect comparisons. It is neither a percentile nor a ranking against other people.
How is the 1RM estimated?
For loaded lifts at two to ten reps, we use Epley: load × (1 + reps ÷ 30). At one rep, we show the observed load. A set close to your limit gives a more useful estimate. Pull-ups and dips show actual reps and added weight.