If you’ve ever finished a heavy set and asked yourself, “Is this actually good?” you’re not alone. Almost every lifter eventually wants to compare my lifts against something real: their own past numbers, other lifters their size, or established strength standards. The good news is that comparing your lifts isn’t complicated once you know what to measure and how to read the numbers.
This guide breaks down exactly how to compare your squat, bench press, and deadlift, why bodyweight matters more than raw numbers, and how to use a simple strength chart to see where you actually stand.
Why Comparing Your Lifts Matters
Lifting in isolation feels good, but it doesn’t tell you much. A 100kg bench press means something very different for a 55kg lifter than it does for a 100kg lifter. Comparing lifts gives you three things a workout log alone can’t:
- Context knowing whether your numbers are beginner, intermediate, or advanced level.
- Direction spotting which lift (squat, bench, or deadlift) is lagging behind the others.
- Motivation watching your ranking climb over months is far more motivating than staring at a single number.
Many lifters track sets and reps diligently but never step back to ask how their strength compares relatively. That’s the gap this article fixes.
The Right Way to Compare Lifts: Use Bodyweight Ratio
The most accurate way to compare strength across different people or even your own progress over time is the strength-to-bodyweight ratio. This is calculated as:
Lift Weight ÷ Bodyweight = Strength Ratio
For example, if you weigh 75kg and squat 120kg, your ratio is 1.6. This single number lets you compare yourself fairly against lifters of any size, and it’s the same method used in respected strength-standard calculators like the one from <cite index=”0-0″>StrengthLevel</cite>.
Strength Standards Chart (Squat / Bench / Deadlift)
Here’s a simplified bodyweight-ratio chart for an average adult male lifter, based on commonly referenced strength-standard data. Use it to see roughly where your own lifts fall.
| Level | Squat (x Bodyweight) | Bench Press (x Bodyweight) | Deadlift (x Bodyweight) |
|---|---|---|---|
| Beginner | 0.75x | 0.5x | 1.0x |
| Novice | 1.0x | 0.75x | 1.25x |
| Intermediate | 1.5x | 1.0x | 1.75x |
| Advanced | 1.75x | 1.25x | 2.25x |
| Elite | 2.25x | 1.5x | 2.75x |
How to use this chart: Divide your best lift by your bodyweight, then find where that ratio lands in the table. Female lifters typically run about 10–15% lower on bench press ratios and slightly closer on lower-body lifts, according to data compiled by the <cite index=”0-1″>National Strength and Conditioning Association</cite>.
Step-by-Step: How to Compare Your Lifts Properly
1. Log your true one-rep max (or estimate it). If you don’t test a true 1RM often, use a rep-based estimate. A common and reliable formula is the Epley formula: 1RM = weight × (1 + reps/30).
2. Calculate your bodyweight ratio for each lift. Do this for squat, bench, and deadlift separately don’t average them together, since each lift behaves differently.
3. Compare against the chart above. This tells you your current level per lift, not just overall.
4. Track changes monthly, not daily. Strength doesn’t move day to day. Comparing lifts monthly gives a much clearer trend and avoids discouragement from normal daily fluctuation.
5. Compare your own history, not just other people. The most useful comparison is often you three months ago vs you today. If you’re using a structured plan like the one in our beginner strength training guide, this monthly comparison becomes part of the natural process.
Common Mistakes When Comparing Lifts
- Ignoring bodyweight changes. If you gained 5kg of muscle, a stalled lift number might still represent real progress in ratio terms.
- Comparing to elite lifters as a baseline. Most online numbers you see are outliers; the chart above reflects realistic population averages.
- Only tracking one lift. A strong deadlift can hide a weak bench. Track all three to get a fair picture, as outlined in our full-body strength routine.
- Skipping form quality. A heavier lift with poor form isn’t a fair comparison point depth, lockout, and range of motion all matter, as emphasized by <cite index=”0-2″>ExRx.net’s exercise standards</cite>.
Tools That Help You Compare Lifts Automatically
If manual calculation feels tedious, several free calculators can instantly show your strength ratio and percentile ranking based on age, bodyweight, and sex. Pairing one of these tools with a simple monthly log even a spreadsheet is usually enough for most lifters. For a deeper dive into logging systems, see our guide to tracking workouts effectively.
Final Thoughts
Learning to compare my lifts properly changed how I look at training it turned vague progress into something measurable. Instead of guessing whether a session was “good,” you’ll know exactly where you stand and what to work on next. Start with the bodyweight-ratio method, check the chart above, and re-check your numbers every four to six weeks. That’s really all it takes to turn random gym sessions into a trackable strength journey.
