Guild rank
- Bench press
- Back squat
- Deadlift
- Sum of the threeEstimated total
- The three estimates added up.
Estimates from Epley's formula and rough rules of thumb, not a test and not a comparison with anyone else. Train within what you can do with good form.
The six ranks
Each rank starts at a multiple of your body weight, for each lift. Your estimated one-rep max divided by your body weight places you; the overall rank is the average of the lifts you entered, rounded down.
| Rank | Bench press | Back squat | Deadlift |
|---|---|---|---|
| Novice Adventurer | Below the next rank | Below the next rank | Below the next rank |
| Squire of the Bar | 0.5× body weight | 0.75× body weight | 1.0× body weight |
| Journeyman Lifter | 0.75× body weight | 1.0× body weight | 1.25× body weight |
| Veteran Warrior | 1.0× body weight | 1.25× body weight | 1.75× body weight |
| Guild Elite | 1.25× body weight | 1.75× body weight | 2.0× body weight |
| Realm Champion | 1.5× body weight | 2.25× body weight | 2.5× body weight |
| Rank | Bench press | Back squat | Deadlift |
|---|---|---|---|
| Novice Adventurer | Below the next rank | Below the next rank | Below the next rank |
| Squire of the Bar | 0.3× body weight | 0.5× body weight | 0.75× body weight |
| Journeyman Lifter | 0.5× body weight | 0.75× body weight | 1.0× body weight |
| Veteran Warrior | 0.65× body weight | 1.0× body weight | 1.25× body weight |
| Guild Elite | 0.85× body weight | 1.25× body weight | 1.5× body weight |
| Realm Champion | 1.0× body weight | 1.6× body weight | 2.0× body weight |
These are rough rules of thumb set by this site, not a standard and not drawn from data on other lifters.
The three lifts
How to set up and do each one, with form cues and the usual mistakes, is on the body map: Barbell Bench Press, Back Squat, Deadlift.
Rank up in StatBlockFit
In the app, every set you log moves your character: the work you do on these lifts raises your Strength level most and your Constitution with it, and the overload rules suggest the next weight after each session. The training guide explains how.
Questions
How is my one-rep max estimated?
With Epley's formula: the weight times one plus the reps divided by thirty. A set of 5 at 100 kg estimates about 117 kg. It is most reliable for sets of 10 reps or fewer, so the ranker stops there, and a single is taken as it is.
Where do the tiers come from?
They are round multiples of body weight in the range coaches commonly quote for trained adults, set by this site, with lower multiples for women. They are rough rules of thumb, not drawn from a dataset of lifters. Age, height, limb length and years of training all change what is typical, so read your rank as a marker of your own progress, not a comparison.
Why is my overall rank lower than my best lift?
The overall rank is the average of your lifts' ranks, rounded down, so one strong lift does not carry the others. Bringing up the weakest lift is the quickest way to rank up.
Should I test a true one-rep max?
You do not need to. A clean set of three to eight reps gives a usable estimate, with far less risk than a maximal single. If you do test a max, use a spotter or safety arms, and stop if your form breaks down.
Is this medical advice?
No. It is general information. If you have an injury or a medical condition, talk to a doctor or a physiotherapist before you train heavy.