Lift Directory — Strength Standards by Movement
Strength standards (bodyweight multiples) and 1RM set tables for major weight training lifts. Tap a lift to see the details.
Bench Press
The signature upper-body push. Builds the chest, triceps, and front delts.
LegsBack Squat
The king of leg exercises. Works the quads, glutes, and core all at once.
BackDeadlift
The benchmark full-body pull. Builds serious strength across the entire posterior chain.
ShouldersOverhead Press
The signature shoulder lift — pressing a barbell overhead from a standing position.
BackBarbell Row
The foundational upper-body pull. Builds back thickness and posterior muscle.
LegsFront Squat
A squat variation with the bar racked in front, emphasizing the quads and core.
ChestIncline Bench Press
An angled bench press that targets the upper chest and front delts.
LegsRomanian Deadlift
A deadlift variation with less knee bend that stretches and loads the hamstrings and glutes.
GlutesHip Thrust
One of the most effective exercises for glute development.
OlympicPower Clean
An Olympic lift that explosively pulls the bar up to the shoulders.
ArmsBarbell Curl
The signature arm exercise for building the biceps.
ArmsClose-Grip Bench Press
A bench press variation with a narrower grip that emphasizes the triceps.