function calculateStrength() {
var bodyWeight = parseFloat(document.getElementById('bodyWeight').value);
var liftWeight = parseFloat(document.getElementById('liftWeight').value);
var gender = document.getElementById('gender').value;
var exercise = document.getElementById('exercise').value;
if (isNaN(bodyWeight) || isNaN(liftWeight) || bodyWeight <= 0) {
alert("Please enter valid numbers for body weight and lift weight.");
return;
}
var ratio = liftWeight / bodyWeight;
var level = "";
var thresholds = {
male: {
bench: [0.5, 0.75, 1.25, 1.75, 2.25],
squat: [0.75, 1.25, 1.5, 2.25, 2.75],
deadlift: [1.0, 1.5, 2.0, 2.5, 3.0],
press: [0.35, 0.55, 0.75, 0.9, 1.1]
},
female: {
bench: [0.25, 0.5, 0.8, 1.0, 1.25],
squat: [0.5, 0.75, 1.25, 1.5, 2.0],
deadlift: [0.5, 1.0, 1.5, 1.75, 2.25],
press: [0.2, 0.35, 0.5, 0.65, 0.8]
}
};
var exerciseThresholds = thresholds[gender][exercise];
if (ratio < exerciseThresholds[0]) level = "Untrained";
else if (ratio < exerciseThresholds[1]) level = "Novice";
else if (ratio < exerciseThresholds[2]) level = "Intermediate";
else if (ratio < exerciseThresholds[3]) level = "Advanced";
else if (ratio < exerciseThresholds[4]) level = "Elite";
else level = "World Class";
var resultDiv = document.getElementById('strengthResult');
var levelOutput = document.getElementById('levelOutput');
var ratioOutput = document.getElementById('ratioOutput');
var comparisonOutput = document.getElementById('comparisonOutput');
resultDiv.style.display = "block";
levelOutput.innerHTML = "Level: " + level;
ratioOutput.innerHTML = "Strength-to-Weight Ratio: " + ratio.toFixed(2) + "x bodyweight";
var nextLevelVal = "";
if (level === "Untrained") nextLevelVal = exerciseThresholds[0];
else if (level === "Novice") nextLevelVal = exerciseThresholds[1];
else if (level === "Intermediate") nextLevelVal = exerciseThresholds[2];
else if (level === "Advanced") nextLevelVal = exerciseThresholds[3];
else if (level === "Elite") nextLevelVal = exerciseThresholds[4];
if (nextLevelVal) {
var weightNeeded = (nextLevelVal * bodyWeight).toFixed(1);
comparisonOutput.innerHTML = "To reach the next tier, you need to lift approximately " + weightNeeded + " kg.";
} else {
comparisonOutput.innerHTML = "You have reached the pinnacle of strength standards!";
}
}
Understanding Strength Standards
Strength standards are a set of benchmarks used to compare an individual's lifting performance relative to their own body weight. Unlike powerlifting competitions which focus on absolute totals, these standards categorize lifters based on weight classes and gender to provide a fair assessment of relative strength.
The Different Levels of Strength
Untrained: Someone who has not trained specifically for these lifts but can perform them with basic form.
Novice: Has trained regularly for several months. Most of the "newbie gains" have been realized.
Intermediate: Has trained consistently for 1-2 years. Progress requires more complex programming than linear progression.
Advanced: Has trained for multiple years. Performance is significantly higher than the average person.
Elite: Often competitive at a national level in powerlifting or strength sports.
Why Gender and Exercise Matter
Biological differences, such as muscle mass distribution and hormonal profiles, necessitate different benchmarks for male and female lifters. For example, men generally have higher upper-body strength ratios, making the Bench Press and Overhead Press standards higher relative to body weight than those for women. However, the gap often narrows in lower-body movements like the Squat and Deadlift.
Example Standards: Bench Press
A 100kg male lifting 125kg is considered Intermediate (1.25x bodyweight). A 60kg female lifting 48kg is also considered Intermediate (0.8x bodyweight).
How to Improve Your Score
If your calculator result is "Novice" and you wish to reach "Intermediate," focus on the following pillars:
Consistency: Stick to a proven strength program (like Starting Strength or 5/3/1).
Technique: Efficiency in the "Big 4" lifts (Squat, Bench, Deadlift, Press) is essential for safety and maximizing leverage.
Nutrition: Ensure you are consuming adequate protein (1.6g to 2.2g per kg of body weight) to support muscle repair.
Relative Strength: You can improve your ratio by either increasing the weight on the bar or decreasing body fat while maintaining muscle mass.