Whether you’re stepping onto the platform or chasing your next personal best in training, knowing where your numbers stack up is essential. At Grinder Gym, our Powerlifting Performance Standards help lifters assess strength levels across the three main lifts: squat, bench press, and deadlift.
These standards reflect practical benchmarks observed in raw powerlifting, based on weight class, gender, and division (Novice, Open, Masters, Teen). These tiers are ideal for goal setting, programming, and progress tracking—whether you’re just starting or preparing for competition.
What’s Included on This Page
Core Lifts Covered:
- Back Squat
- Bench Press
- Deadlift
Each lift includes standards broken down by:
- Male and female lifters
- Competitive weight classes
- Strength levels:
- Novice
- Intermediate
- Advanced
- Elite
Note: These are raw (no wraps) standards and assume good form with meet-legal depth for squat, full pause on bench, and clean lockout for deadlift.
Men’s Weight Classes
| Weight Class |
|---|
| 148 lbs |
| 165 lbs |
| 181 lbs |
| 198 lbs |
| 220 lbs |
| 242 lbs |
| 275 lbs |
| 308 lbs |
| 308+ lbs (SHW) |
Women’s Weight Classes
| Weight Class |
|---|
| 97 lbs |
| 105 lbs |
| 114 lbs |
| 123 lbs |
| 132 lbs |
| 148 lbs |
| 165 lbs |
| 181 lbs |
| 198 lbs |
| 198+ lbs (SHW) |
Powerlifting Strength Levels Defined
Novice – Beginner lifters or those training consistently for under a year
Intermediate – Recreational lifters with 1 to 3 years of consistent strength training
Advanced – Competitive lifters with regional experience or those approaching high-level meets
Elite – National or international competitors, top 5 to 10 percent of tested or untested lifters
Performance Standard Categories
Performance tiers are provided by weight class, gender, tested or non-tested divisions, and equipment categories—non-equipped (raw), single-ply, multi-ply, and unlimited. These standards cover 1-rep max (1RM) targets from Novice through Elite and are based on practical, real-world performance observed across local to national-level competition.
Powerlifting Performance Standards for Squat
Raw and equipped standards for the back squat, using competition depth. Benchmarks are organized by weight class and performance level to help athletes set realistic strength goals based on their lifting category.
Powerlifting Performance Standards for Bench Press
Paused bench press standards across all divisions. Includes tested and untested benchmarks with attention to common range-of-motion variations across lifters. Equipped divisions reflect additional support from shirts based on level of gear used.
Powerlifting Performance Standards for Deadlift
Deadlift expectations for both conventional and sumo stances. Includes raw and equipped lifts with or without straps, depending on federation rules. Focuses on full lockout and competition-standard execution.
Powerlifting Performance Standards for Powerlifting Total (Squat + Bench + Deadlift)
Combined 3-lift totals serve as the key metric for meet qualification and competitive standing. Total benchmarks help lifters determine their rank within a division, track their meet-readiness, and qualify for higher-level events. Totals are provided for raw and equipped categories across tested and non-tested divisions.
Coaching Notes
Use these numbers as tools, not rules—progress is individual.
Prioritize form and consistency over chasing elite numbers too quickly.
Standards can guide off-season strength blocks, meet prep, or openers for first-time competitors.
What’s Next?
Want custom programming to meet these benchmarks?
Apply for Coaching
Ready to compete with confidence?
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