Submit your exercise suggestions using our online form and we will add them to our list of exercises for consideration.
Yes, include the weight of the bar. Report the total amount you lift. If you lift 30 kg and the bar weights 20 kg, then you should report the total amount 30 kg not 10 kg.
No, just enter the number of repetitions done in a single set into the calculator. If you do 5 sets of 5 repetitions, put in 5 repetitions not 25.
When logged in, we recommend putting in both the sets and repetitions so that you can track your progress.
For exercises that target one side at a time, the reps mentioned in the standards refer to reps done on each side. For instance, when it says "5 reps," it implies performing 5 reps on the left side and then 5 reps on the right side.
Yes, to a small degree. With experienced lifters, muscles recover fast during strength training so if you can do 5 reps at maximum effort at a certain weight, you can normally do another set of 4-5 reps after 2 minutes rest.
Our exercises standards cover both standing and sitting. Sitting is often stricter so some lifters find that they can lift more standing. If you are performing a upwards pressing motion, like barbell dumbbell press, you should have a vertical or near vertical back rest otherwise it is more like incline dumbbell press.
At the moment we don't take into account how you complete the movement. Feel free to rate both paused and touch-and-go lifts.
We've noticed users often have questions about logging dumbbell exercises. Here's a quick guide:
Put in the weight of what you have in one hand not both hands. For example if you can dumbbell press 90 lb in each arm, put in 90 lb not 180 lb.
No, log the amount of reps done for each arm and do not add them up. If you are logging dumbbell front raises and do 10 reps with each arm, then you would log 10 reps total not 20 reps.
No, the dumbbell standards are set for one dumbbell per arm. If you want to log lifts where you use both arms on a single dumbbell then treat them as barbell lifts, or ask us to add additional exercises on Facebook.
A lifter is better if they can lift the same weight at less bodyweight. Like at the Olympics where you have weight categories — heavier lifters have to lift more. That is why if you record bodyweight plus extra weight your performance is intermediate, whereas if you put all the weight into the bodyweight box your performance is classed as novice even though the total weight lifted is the same.
Some machines have a 2:1 mechanical advantage on the pulley so you can lift double what you could with a dumbbell/barbell. Use machines with 1:1 pulleys or divide the weight lifted by 2 so that you do not look stronger than you are.
Under 8 reps we use the Brzycki formula and over 10 reps we use the Epley formula. We found Brzycki is more accurate at lower rep ranges.
Between 8 and 10 repetitions we use a linear interpolation of Brzycki and Epley so 9 repetitions is 50-50.
Yes, we take all the lifts entered into Strength Level and calculate standards for each exercise.
We perform analysis on the lifts entered and filter out robots and lifters who enter too many lifts.
Our standards are informed by the lifts recorded by our active Strength Level community. It's worth noting that those who regularly log their progress on our platform might be, on average, stronger than the general population. This is because users who actively engage in lifting and track their progress tend to be more dedicated. As a result, the benchmarks provided by Strength Level reflect the standards of an active and committed community of lifters, rather than the general public.
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