Strict Curl Strength Standards

Calculate Your Strict Curl Strength Level

Enter your sex, bodyweight, age, and strict curl set weight to estimate your strength level. Use 1 rep for a true 1RM, or enter the reps completed for a multi-rep set.

Sex

Bodyweight

Age

Performance

Reps completed

Your strength level

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Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Male Strict Curl Standards

Male Strict Curl Strength Standards

Strength Level	Weight
Beginner	50 lb
Novice	80 lb
Intermediate	110 lb
Advanced	150 lb
Elite	195 lb

Male Strict Curl Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.45x
Intermediate	0.65x
Advanced	0.85x
Elite	1.10x

Male Strict Curl Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	30 lb	45 lb	70 lb	100 lb	130 lb
120 lb	35 lb	50 lb	75 lb	105 lb	140 lb
130 lb	35 lb	60 lb	85 lb	115 lb	150 lb
140 lb	40 lb	65 lb	90 lb	120 lb	155 lb
150 lb	45 lb	70 lb	95 lb	130 lb	165 lb
160 lb	50 lb	75 lb	100 lb	135 lb	170 lb
170 lb	55 lb	80 lb	110 lb	140 lb	180 lb
180 lb	60 lb	85 lb	115 lb	150 lb	185 lb
190 lb	60 lb	90 lb	120 lb	155 lb	195 lb
200 lb	65 lb	90 lb	125 lb	160 lb	200 lb
210 lb	70 lb	95 lb	130 lb	165 lb	205 lb
220 lb	75 lb	100 lb	135 lb	170 lb	210 lb
230 lb	75 lb	105 lb	140 lb	175 lb	220 lb
240 lb	80 lb	110 lb	145 lb	180 lb	225 lb
250 lb	85 lb	115 lb	150 lb	190 lb	230 lb
260 lb	85 lb	115 lb	150 lb	190 lb	235 lb
270 lb	90 lb	120 lb	155 lb	195 lb	240 lb
280 lb	95 lb	125 lb	160 lb	200 lb	245 lb
290 lb	95 lb	130 lb	165 lb	205 lb	250 lb
300 lb	100 lb	130 lb	170 lb	210 lb	255 lb
310 lb	105 lb	135 lb	175 lb	215 lb	260 lb

Male Strict Curl Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	45 lb	65 lb	95 lb	130 lb	165 lb
20	50 lb	75 lb	110 lb	145 lb	190 lb
25	50 lb	80 lb	110 lb	150 lb	195 lb
30	50 lb	80 lb	110 lb	150 lb	195 lb
35	50 lb	80 lb	110 lb	150 lb	195 lb
40	50 lb	80 lb	110 lb	150 lb	195 lb
45	50 lb	75 lb	105 lb	145 lb	185 lb
50	45 lb	70 lb	100 lb	135 lb	170 lb
55	40 lb	65 lb	90 lb	125 lb	160 lb
60	40 lb	55 lb	85 lb	110 lb	145 lb
65	35 lb	50 lb	75 lb	100 lb	130 lb
70	30 lb	45 lb	65 lb	90 lb	115 lb
75	25 lb	40 lb	60 lb	80 lb	105 lb
80	25 lb	35 lb	55 lb	75 lb	95 lb
85	20 lb	35 lb	50 lb	65 lb	85 lb
90	20 lb	30 lb	40 lb	60 lb	75 lb

Female Strict Curl Standards

Female Strict Curl Strength Standards

Strength Level	Weight
Beginner	20 lb
Novice	40 lb
Intermediate	75 lb
Advanced	120 lb
Elite	170 lb

Female Strict Curl Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.80x
Elite	1.10x

Female Strict Curl Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	5 lb	20 lb	40 lb	70 lb	105 lb
100 lb	5 lb	20 lb	45 lb	80 lb	115 lb
110 lb	10 lb	25 lb	50 lb	85 lb	125 lb
120 lb	10 lb	30 lb	55 lb	90 lb	135 lb
130 lb	15 lb	35 lb	65 lb	100 lb	140 lb
140 lb	20 lb	40 lb	70 lb	105 lb	150 lb
150 lb	20 lb	40 lb	75 lb	110 lb	155 lb
160 lb	25 lb	45 lb	80 lb	120 lb	165 lb
170 lb	25 lb	50 lb	85 lb	125 lb	170 lb
180 lb	30 lb	55 lb	85 lb	130 lb	175 lb
190 lb	30 lb	55 lb	90 lb	135 lb	185 lb
200 lb	35 lb	60 lb	95 lb	140 lb	190 lb
210 lb	35 lb	65 lb	100 lb	145 lb	195 lb
220 lb	40 lb	65 lb	105 lb	150 lb	200 lb
230 lb	40 lb	70 lb	110 lb	155 lb	205 lb
240 lb	45 lb	75 lb	110 lb	160 lb	210 lb
250 lb	45 lb	75 lb	115 lb	165 lb	215 lb
260 lb	50 lb	80 lb	120 lb	170 lb	220 lb

Female Strict Curl Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	15 lb	35 lb	65 lb	100 lb	145 lb
20	20 lb	40 lb	75 lb	115 lb	165 lb
25	20 lb	40 lb	75 lb	120 lb	170 lb
30	20 lb	40 lb	75 lb	120 lb	170 lb
35	20 lb	40 lb	75 lb	120 lb	170 lb
40	20 lb	40 lb	75 lb	120 lb	170 lb
45	15 lb	40 lb	70 lb	110 lb	160 lb
50	15 lb	35 lb	65 lb	105 lb	150 lb
55	15 lb	35 lb	60 lb	95 lb	135 lb
60	15 lb	30 lb	55 lb	85 lb	125 lb
65	10 lb	25 lb	50 lb	80 lb	115 lb
70	10 lb	25 lb	45 lb	70 lb	100 lb
75	10 lb	20 lb	40 lb	65 lb	90 lb
80	10 lb	20 lb	35 lb	55 lb	80 lb
85	5 lb	15 lb	30 lb	50 lb	70 lb
90	5 lb	15 lb	30 lb	45 lb	65 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.