The standards (not norms) presented in the linked tables below
represent a 1RM performance that can be reasonably expected of
an adult athlete at various levels of training advancement using
standard full range-of-motion barbell exercises with no supportive
wraps or suits.
In the tables linked above, the term:
- Expected level of strength in a healthy individual who has
not trained on the exercise before but can perform it
correctly. This represents the minimum level of strength required
to maintain a reasonable quality of life in a sedentary individual.
- A person training regularly for a period of 3-9 months.
This strength level supports the demands of vigorous recreational
- A person who has engaged in regular training for up to two
years. The intermediate level indicates some degree of specialization
in the exercises and a high level of performance at the recreational
An individual with multi-year training experience with definite
goals in the higher levels of competitive athletics.
- Refers specifically to athletes competing in strength sports.
Approximately 2% of the weight training population will attain
Submaximum loads may be used to estimate one rep maximum values
using the One Rep
Tables for the basic barbell exercises were developed from:
- definitions in "Practical Programming" by Kilgore,
Rippetoe, and Pendlay
- the experience and judgment of the authors,
- the exercise techniques described and illustrated in Starting
Strength by Rippetoe and Kilgore, and
- published performance standards for the sports of powerlifting
Provided by Dr. Lon