At Grinder Gym, we train with intent—and that means knowing where you stand. The Strongman Performance Standards are designed to guide your training, help you identify strengths and weaknesses, and prepare you for competition under United States Strongman (USS) standards.
These benchmarks reflect what we’ve seen in real-world competition across different divisions and weight classes. Whether you’re new to the sport or chasing an elite title, you’ll find relevant, realistic targets here.
Purpose of the Strongman Performance Standards Page
The goal of this page is to:
- Provide clear, division-based benchmarks for common strongman events
- Help athletes at all levels assess readiness and progression
- Offer direct links to event-specific performance standards
- Keep our athletes prepared for USS-sanctioned competitions
Men’s Weight Classes (USS)
| Weight Class |
|---|
| 165 lbs (75 kg) |
| 181 lbs (82.5 kg) |
| 198 lbs (90 kg) |
| 220 lbs (100 kg) |
| 242 lbs (110 kg) |
| 275 lbs (125 kg) |
| 308 lbs (140 kg) |
| 308+ lbs (SHW) |
Women’s Weight Classes (USS)
| Weight Class |
|---|
| 123 lbs (56 kg) |
| 132 lbs (60 kg) |
| 148 lbs (67.5 kg) |
| 165 lbs (75 kg) |
| 181 lbs (82.5 kg) |
| 198 lbs (90 kg) |
| 199–242 lbs |
| 242+ lbs (SHW) |
Divisions
These standards apply to all USS competition divisions:
- Novice – Beginner-friendly division for first-time or developing athletes
- Open – Standard competitive division (Men & Women)
- Masters – Age 40+ with modified classes/events when applicable
- Teen – Ages 13–19, separate male/female divisions
Performance standards are relative to the division and weight class. Novice and Teen standards reflect introductory strength expectations. Open and Elite standards reflect competition-ready strength levels.
Strongman Event Categories
Each category below includes a description of the event types, performance expectations, and a link to full breakdowns by weight class and division.
Strongman Pressing Event Standards
- Log Press
- Axle Clean & Press
- Block Press
- Circus Dumbbell Press
Pressing events test upper-body power, shoulder/triceps strength, and overhead stability. You’ll find 1RMs, max reps in time caps, and press medley combinations. This section details performance tiers for each lift and format
Strongman Carry Event Standards
- Yoke Carry
- Farmers Carry
- Frame Carry
- Husafell Carry
- Sandbag Carry
- Zercher Yoke
These events measure grip, core strength, and total-body coordination. From heavy yoke runs to moving medleys, performance here is about speed under load and control over distance. Events vary by weight, time cap, or total distance.
Strongman Deadlift Event Standards
- Axle Deadlift
- Mammoth Bar Deadlift
- Frame Deadlift
- Viking Deadlift
- Silver Dollar / 18″ Pulls
A strongman staple, deadlift events come in all shapes and setups. Standards here cover max reps, rising bar formats, and 1RM expectations for different bar types and implements.
Strongman Loading Event Standards
- Sandbag to Shoulder
- Keg Load
- Natural Stone Load
- Stone Over Bar
Loading events are all about power and precision—getting awkward, heavy objects from ground to platform or over bar. These standards are based on event maxes, medleys, and run times.
Strongman Throwing Event Standards
- Bag Toss Over Bar
- Keg Toss
- Stone Throw
Explosive strength and coordination come into play here. You’ll find performance standards for common overhead throwing events used in both local and national competitions.
Strongman Grip Event Standards
- Hercules Hold
- Axle Deadlift Hold
- Frame Hold for Time
Static strength tests the ability to resist fatigue under tension. These events are usually for time and challenge the grip, shoulders, and mental grit. Standards vary by class and hold time.
What’s Next?
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