Strength standards for 18 lifts
Compound ranks 18 lifts from Iron to Olympian, 25 levels each, as a one-rep max for men and women. Pick a lift to see its whole ladder and where your best set lands.
The ranked lifts
How the ladders are made
- One ladder per lift and per sex, read at a reference bodyweight of 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Olympian is the top.
- Your best set counts. The app estimates a one-rep max from any set, the weight times one plus the reps over thirty, with reps capped at 12. Pull-up and Dip score on one scale from the assisted machine through bodyweight to a belt.
- A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
See your rank on the map.
Tell Compound what you lift and it places you at your level on each ranked lift, then picks the weights that walk you up to the next level.
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