Find your overall strength level.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The RPM Gym Strength Level Calculator assesses your overall lifting proficiency based on your "big three" total (squat, bench press, deadlift) relative to your body weight. This tool provides a clear, objective measure of your current strength, helping you understand where you stand compared to established benchmarks. Input your biological sex, body weight, and your combined one-rep max for the squat, bench press, and deadlift to get started.
Your calculated strength level will fall into categories such as Novice, Intermediate, Advanced, or Elite. These classifications offer a practical framework for interpreting your results. A Novice level indicates a foundation is being built, while Advanced or Elite levels signify significant strength development. This isn't just a number; it's a snapshot of your current physical capability in fundamental compound movements.
Use your strength level as a guide for setting realistic and progressive training goals. If you're a Novice, focus on mastering form and consistent progression. If you're Advanced, consider specialized programming to break through plateaus. Regardless of your level, this calculator empowers you to track progress over time. For personalized guidance on how to advance, book a free guided tour of RPM Gym and speak with our expert coaches.
The "big three" total refers to the combined maximum weight you can lift for one repetition (one-rep max or 1RM) across three fundamental powerlifting exercises: the squat, bench press, and deadlift.
This calculator uses established formulas that compare your lifting total to your body weight, providing a reliable estimate of your relative strength. It's a widely accepted method for categorizing strength levels in the lifting community.
Yes, absolutely. The calculator accounts for biological sex, using different strength standards and formulas appropriate for male and female lifters to ensure accurate categorization.
Use your level to set informed training goals and track your progress. Consider consulting with a certified coach to develop a personalized program that aligns with your current strength and future aspirations. You can also book a free guided tour of RPM Gym to discuss your results with our trainers.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.