Strength Standards Calc answers

Every answer below is aimed at a question people measurably search for, is written from named sources, and links to the page that handles the job itself. None of them is a landing page in disguise.

Free strength, body-composition and endurance standards: where a lift, a body-fat figure or a race time sits in a published distribution, by age, sex and bodyweight, each drawn from a named source. No sign-up, no supplement pitch; the only priced thing on the site is the tracking-app record, in its own place.

• Bench press standards: where your best lift sits for your size and sex

  Bench press standards by age, sex and bodyweight: what counts as a beginner, novice, intermediate, advanced and elite bench.

• Average bench press: across everyone, and across the people who train

  The average bench press by age and sex, and how rare a two-plate bench really is across the whole population.

• How much should I bench? A fair target for your bodyweight and sex

  How much you should be able to bench for your bodyweight, read as a standard rather than a target set by someone else.

• Squat standards: reading your best full-depth squat against your bodyweight

  Squat standards by age, sex and bodyweight, and what a good squat weight is from novice through elite.

• Deadlift standards: reading your best pull against your bodyweight and sex

  Deadlift standards by age, sex and bodyweight, and the 500-pound and 1000-pound-club milestones read against the distribution.

• Leg press weight: a rough standard by bodyweight, and why machines disagree

  Average and good leg press weight by bodyweight, and why the machine's number is not the same as a squat.

• Overhead press weight and shoulder press weight: what a lifter presses overhead by bodyweight and sex, read as a strength standard rather than a target

  Overhead and shoulder press weight standards by bodyweight and sex, the smallest of the main barbell lifts.

• Pull up standards: how many clean reps are good at your bodyweight

  Pull-up standards: how many pull-ups you should be able to do, and how many the average trained person manages.

• Push up standards: how many pushups should I be able to do for my age?

  Push-up standards: how many push-ups you should be able to do, and how many a man should manage by age.

• Average plank time and average plank time by age: how long a hold sits in the population distribution

  Average plank time by age and sex, and what a good hold looks like against the population.

• Hip thrust standards: where a loaded hip thrust sits by bodyweight and sex, read against the barbell the population uses

  Hip thrust standards by bodyweight and sex: where a loaded barbell hip thrust sits in the distribution.

• Strength standards by age and weight: every lift read against your own age, sex and size

  Strength standards by age and weight across every main lift, and how the strength score ties them together.

• Strength level calculator: ranks each of your lifts against the standards

  A strength level calculator that ranks every lift against the standards to answer how strong you are.

• How many men can bench 225: rare across everyone, common among lifters

  How many men can bench 225, the two-plate milestone, read against the population rather than the gym.

• Wilks score calculator and wilks score: how the formula normalises a powerlifting total across bodyweights so lifters of different sizes can be compared

  A Wilks score calculator that normalises a powerlifting total across bodyweights so lifters of different sizes compare fairly.

• 1 RM calculator: estimate your 1 rep max from a set you actually did

  A 1RM calculator that estimates your one-rep max from a rep set using the Epley and Brzycki formulas.

• Do grip trainers work? What published dynamometer norms say about training grip

  Do grip trainers work? What published dynamometer norms and the evidence say about training grip.

• BMI read as the crude population statistic it is, by age and sex, not as a verdict on any one body

  BMI read as the crude population statistic it is, by age and sex, not a verdict on any one body.

• Body fat calculator: where your measured percentage sits by age and sex

  A body fat calculator that places a measured percentage where it sits by age and sex, including what twenty percent looks like.

• An ffmi calculator and a muscle potential calculator: fat-free mass index by height and sex, and the drug-free ceiling it implies

  An FFMI calculator for fat-free mass index, and the drug-free muscular ceiling the research implies.

• Total daily energy expenditure: the basal and activity arithmetic behind a calorie target

  Total daily energy expenditure explained: what TDEE is, how it differs from BMR, and the arithmetic behind a calorie target.

• Calorie deficit calculator: the maintenance and target arithmetic behind fat loss

  A calorie deficit calculator and the maintenance-and-target arithmetic behind losing fat or gaining muscle.

• Macro counter: splitting a calorie budget into protein, carbohydrate and fat

  A macro counter and macro calculator: splitting a daily target into protein, carbohydrate and fat, including alcohol.

• The best kettlebell workout app and kettlebell workout app options, kettlebell workouts app included, on what each one publishes to charge

  The best kettlebell workout app options, on what each publishes to charge for a coached plan.

• A free macro tracker: which tracking apps have a genuinely free tier and what the paid macro plan costs when the free one runs out

  Free macro tracker apps: which have a genuinely free tier, and what the paid plan costs when it runs out.

• Marathon pace chart: the per-mile and per-kilometre pace for every finish time

  Marathon pace per mile and per km for 2:30 to 6:00 finishes: 3:00 is 6:52 a mile, 4:00 is 9:09 a mile or 5:41 a km. Why an even pace beats a fast start.

• Half marathon pace chart: the pace behind every finish over 13.1 miles

  A half marathon pace chart with the per-mile and per-kilometre pace behind every finish, including the sub-two goal.

• 5K pace chart: the pace behind every finish over 3.1 miles

  A 5K pace chart with the per-mile and per-kilometre pace behind every finish time.

• 10K pace chart: the pace each finish needs over 6.2 miles

  A 10K pace chart with the per-mile and per-kilometre pace behind every finish time.

• Pace conversion chart: miles, kilometres and treadmill speed in one table

  A pace conversion chart between minutes per mile and minutes per kilometre, and to and from treadmill speed.

• 50K pace chart and the less-common race distances, paced

  Pace charts for the 50K, 8K and 10-mile distances, and the marathon mile pace behind each.

• Sub 3 hour marathon pace, and the pace every hour target costs

  The pace behind a sub-3, sub-4 and sub-5 marathon, and what each hour-target costs per mile.

• Sub 2 hour half marathon pace: what it costs per mile and per kilometre

  The pace behind a sub-2 half marathon and the other popular half-marathon time targets.

• 20 minute 5K pace, and what each 5K target costs per mile

  The pace behind a sub-20 5K and the 20 to 30-minute 5K time targets.

• Sub 40 10K pace, and the splits each 10K target needs

  The pace behind a sub-40 10K and the 45 to 50-minute 10K time targets.

• 6 minute mile, and what the round mile benchmarks mean

  What a 6, 8 and 9-minute mile pace means, and whether each is a good mile time.

• Treadmill pace chart: belt speed to running pace, both ways

  A treadmill pace chart converting speed in miles per hour to outdoor pace, with the incline adjustment.

• Cooper test VO2 max calculator: a twelve-minute run as a field measure of fitness

  A Cooper test VO2 max calculator, and the field tests and percentiles that estimate aerobic fitness.

• What is zone 2 heart rate? The easy band that builds the aerobic base

  What zone 2 heart rate is, how to calculate your zone 2 range, and the running pace that keeps you in it.

• Threshold pace: the comfortably hard effort you could race for an hour

  Threshold, tempo and easy run pace explained, and how each is set from a recent race.

• Average 5K time, and what counts as good for your age and sex

  The average 5K time by age and sex, and what counts as a good 5K finish.

• Average 10k time, good 10k time and what is a good 10k time: where a finish sits by age and sex

  The average 10K time by age and sex, and what a good 10K finish looks like.

• Average marathon time, read against your age and sex

  The average marathon and half marathon time by age and sex, and what a good finish is.

• Average mile time for men and women, and what counts as a good mile

  The average mile time for men and women, and what a good mile time and running speed are.

• A run walk pace calculator: the blended pace a run-walk interval produces, and how long does it take to run a half marathon at it

  A run-walk pace calculator for the blended pace a run-walk interval produces over a race.

• The best running app options, on what each one publishes to charge

  The best running app options, ranked on what each is and what it charges, beside the free pace charts.

• The free calorie counter app options, and the paid tier beside them

  The free calorie counter app options, what the free tier actually covers, and what the paid plan costs after it.

• The macro tracking app options, priced against the free macro tool

  The macro tracking app options, what the free tier covers, and what the paid macro plan costs after it.

• What pace is a 2 hour marathon, and the 2 hour marathon pace per mile

  A 2 hour marathon is 4:35 per mile or 2:51 per km for all 26.2 miles. Sawe (1:59:30) and Kejelcha (1:59:41) ran under two hours at London in April 2026.