World record
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Gym average
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Human average
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Unit
Partner equivalence
Enter a 1-rep max below — on his side or hers — to get the matching load for your partner.
Men
kg
Enter his 1RM
Women
kg
Or enter her 1RM
Benchmarks
World records and averages for this exercise
World record
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Gym average
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Human average
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Reference ratios
How men and women benchmarks compare for this lift.
WR men / women
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Gym avg men / women
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Couple strength converter for gym partners
Workout Tools helps couples who train together compare his and her benchmarks side by side — then convert either lift to a fair equivalent (1RM for weights, time or distance for athletics).
Why couples search for lift equivalents
Gym couples, boyfriend–girlfriend workout partners, and training buddies ask the same questions every week: how much should I lift for my weight?, what is a good bench press for men?, what is a good squat for women?, partner strength comparison, and if he benches 100 kg what should she lift? Absolute kilos are not a fair scoreboard. Relative strength — compared with strength standards by gender — is.
Upper-body lifts like the bench press usually show a bigger men–women gap than lower-body lifts like the squat or deadlift. That is why a simple “she should lift 70% of what he lifts” rule fails. Our converter uses exercise-specific gym averages so a back squat, overhead press, hip thrust, or pull-up each get their own ratio.
How the partner conversion works
- Pick an exercise — squat, bench, pull-ups, 100m, and the rest share one search box.
- We compare the men’s and women’s gym averages for that lift (Strength Level intermediate).
- Enter his or her result; we scale it by that ratio so the partner gets a load, time, or rep count at the same relative level.
Bench press gaps are often wider than squat or deadlift gaps — so each exercise keeps its own ratio instead of a flat “70% rule”. World records and human averages stay visible for context; the conversion uses gym averages.
Strength standards people look up most
Popular Google searches we cover include strength standards, Strength Level calculator, beginner intermediate advanced elite lifts, 1RM strength standards, bodyweight strength standards, how much should I squat, how much should I deadlift, average bench press men, average bench press women, average deadlift for beginners, powerlifting world records, raw squat world record, raw bench world record, and raw deadlift world record.
Typical intermediate targets often cited online: for men about 1.25× bodyweight bench, 1.5× squat, and 2× deadlift; for women about 0.75× bench, 1.25× squat, and 1.25× deadlift. Use our tool for absolute kg/lb equivalents between partners — not only bodyweight multipliers.
Gym lifts + athletics in one place
Search barbell exercises (back squat, front squat, bench press, incline bench, deadlift, Romanian deadlift, overhead press, barbell row, barbell curl, hip thrust, power clean, snatch, clean and jerk), dumbbell lifts, machine work (leg press, lat pulldown, cable row), bodyweight moves (pull-ups, push-ups, dips, plank), and athletics events: 100m sprint, 200m, 400m, 800m, 1500m, 5K, 10K, half marathon, marathon, long jump, high jump, triple jump, shot put, and vertical jump. Compare world records with recreational averages for men and women.
People also ask
If my boyfriend benches 100 kg, what should I bench?
Enter 100 kg on the men’s side for bench press. Workout Tools estimates the women’s equivalent at the same relative gym level using the men/women average ratio — not a random percentage.
How do his and her strength standards compare?
There is no single ratio. Bench press gaps are often larger than squat or deadlift gaps. Check the “Gym avg men / women” figure for each exercise on this page.
How much should the average man / woman lift?
“Gym average” here is roughly Strength Level intermediate (trained gym-goers). “Human average” is closer to novice / general population. Both are shown for men and women on every exercise.
Is a 100 kg squat good for a woman?
Search “Back squat”, then compare 100 kg with the women’s gym average and world record. Relative to intermediate standards, 100 kg is a strong female squat for many bodyweights.
Can we use this for running too (100m, marathon)?
Yes. Athletics events use time or distance. Enter his 100m or marathon result to see a matching relative level for her — useful for couples who run and lift together.
Do world records matter for gym partners?
World records set the ceiling. Gym averages set the fair day-to-day comparison. We show both so you can see how far you are from the record and from a typical trained lifter.
kg or lb?
Toggle kg / lb for weight exercises. Times stay in seconds (shown as 9.58 s or 2:00:35). Distance events use meters.
What gym partners say
“We always argued who was ‘stronger’. Now we convert his deadlift to my equivalent and train the same relative intensity.”
“Finally an answer to ‘if I do 80 kg hip thrusts, what should he load?’ Perfect for boyfriend girlfriend gym sessions.”
“We compared our 5K and bench standards in the same app. Great for hybrid training couples.”
“Looking up average bench press for men and women side by side stopped the ego lifting. Fair goals only.”
Related searches this tool answers
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