“Using the following charts, you can test your one rep maxes and finally determine if you're - Strong Or Not!”

So, you think you're strong, eh?

Test your One-Rep Strength in the following 10 exercises and know for sure. Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! See where you rank among the charts!

Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. So if it says 50 pounds, you would take 50 X 0.4536 which equals 22.68 kilograms.

BARBELL BACK SQUAT

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	205	245	280
Featherweight – Up to 132 Lbs.	230	270	305
Lightweight – Up to 148 lbs.	255	295	330
Middleweight – Up to 165 Lbs.	280	320	355
Light-heavy – Up to 181 Lbs.	305	340	380
Middle-heavy – Up to 198 Lbs.	330	370	405
Heavyweight – Unlimited	360	395	435

SUPINE BARBELL BENCH PRESS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	135	160	185
Featherweight – Up to 132 Lbs.	155	180	205
Lightweight – Up to 148 lbs.	175	205	225
Middleweight – Up to 165 Lbs.	200	225	255
Light-heavy – Up to 181 Lbs.	220	255	290
Middle-heavy – Up to 198 Lbs.	240	290	325
Heavyweight – Unlimited	265	325	370

CONVENTIONAL DEADLIFT

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	290	325	365
Featherweight – Up to 132 Lbs.	315	360	410
Lightweight – Up to 148 Lbs.	340	395	440
Middleweight – Up to 165 Lbs.	375	425	475
Light-heavy – Up to 181 Lbs.	410	460	510
Middle-heavy – Up to 198 Lbs.	440	490	550
Heavyweight – Unlimited	480	550	605

ONE-DUMBBELL PRESS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	40	50	60
Featherweight – Up to 132 Lbs.	45	55	70
Lightweight – Up to 148 Lbs.	50	65	80
Middleweight – Up to 165 Lbs.	60	75	90
Light-heavy – Up to 181 Lbs.	70	85	100
Middle-heavy – Up to 198 Lbs.	80	100	120
Heavyweight – Unlimited	100	120	140

BARBELL WALL CURL

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	70	95	110
Featherweight – Up to 132 Lbs.	80	95	110
Lightweight – Up to 148 Lbs.	90	105	120
Middleweight – Up to 165 Lbs.	100	115	130
Light-heavy – Up to 181 Lbs.	110	125	140
Middle-heavy – Up to 198 Lbs.	125	140	155
Heavyweight – Unlimited	140	155	170

BARBELL REVERSE CURLS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	60	75	90
Featherweight – Up to 132 Lbs.	65	80	100
Lightweight – Up to 148 Lbs.	75	85	110
Middleweight – Up to 165 Lbs.	90	95	120
Light-heavy – Up to 181 Lbs.	90	110	135
Middle-heavy – Up to 198 Lbs.	100	125	150
Heavyweight – Unlimited	110	135	165

WEIGHTED CHINS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	30	45	60
Featherweight – Up to 132 Lbs.	25	50	65
Lightweight – Up to 148 Lbs.	37	50	75
Middleweight – Up to 165 Lbs.	40	60	80
Light-heavy – Up to 181 Lbs.	50	70	90
Middle-heavy – Up to 198 Lbs.	50	75	100
Heavyweight – Unlimited	60	90	120

WEIGHTED DIPS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	40	50	60
Featherweight – Up to 132 Lbs.	45	55	70
Lightweight – Up to 148 Lbs.	50	65	80
Middleweight – Up to 165 Lbs.	60	75	90
Light-heavy – Up to 181 Lbs.	70	85	100
Middle-heavy – Up to 198 Lbs.	80	100	120
Heavyweight – Unlimited	100	120	140

ONE DUMBBELL TRICEPS EXTENSION

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	45	60	75
Featherweight – Up to 132 Lbs.	50	65	80
Lightweight – Up to 148 Lbs.	60	75	90
Middleweight – Up to 165 Lbs.	65	80	100
Light-heavy – Up to 181 Lbs.	70	90	115
Middle-heavy – Up to 198 Lbs.	80	100	125
Heavyweight – Unlimited	90	120	150

WEIGHTED PUSHUPS

BODYWEIGHT	FAIR	GOOD	EXCELLENT
Bantamweight – Up to 123 Lbs.	60	90	120
Featherweight – Up to 132 Lbs.	65	95	130
Lightweight – Up to 148 Lbs.	70	105	140
Middleweight – Up to 165 Lbs.	80	120	160
Light-heavy – Up to 181 Lbs.	90	135	180
Middle-heavy – Up to 198 Lbs.	95	145	190
Heavyweight – Unlimited	110	160	225

Tags: strength life

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