Olympus Strength Standards
How strong should you be?
These are the strength targets Olympus uses with VALD testing. They're expressed in newtons per kilogram of body weight, so you can compare yourself fairly whatever your size.
The basics
What does N/kg mean?
We measure the peak force each leg or arm can produce, in newtons (N). One kilogram of weight pushes down with about 9.8 N. We then divide by your body weight in kilograms. That gives newtons per kilogram, or N/kg.
For example, an 80 kg person who produces 360 N on the Nordic hamstring test has 360 ÷ 80 = 4.5 N/kg. For a man, that's Performance level.
Foundation
The minimum we'd expect from a healthy, active adult.
Performance
Our goal for athletes and anyone working back to sport.
Elite
20% above Performance. The top end of what we aim for in highly trained athletes.
How we measure
- ForceFrame
- A fixed frame that measures how hard you push or pull. We use it for hips, knees, calves, shoulders and neck.
- NordBord
- Measures the force each hamstring produces as you lower into a Nordic curl.
- DynaMo
- A handheld force sensor for quick, flexible testing of almost any joint, including grip.
Calculator
What should you be hitting?
Pick a test and enter your body weight to see the force, in newtons, you'd need to reach each level. Everything runs in your browser. Nothing you enter is stored or sent anywhere.
The standards
Olympus strength targets by body region
All values are N/kg: peak force per limb divided by body weight. They're targets for healthy adults roughly 18 to 40 years old. Compare like with like, because the test position matters.
Most-searched tests
Nordic hamstring (eccentric)
Kneeling · NordBord
- Foundation
- 3.53.0
- Performance
- 4.54.0
- Elite
- 5.44.8
Quadriceps strength
Seated 90° · ForceFrame
- Foundation
- 5.04.2
- Performance
- 6.55.5
- Elite
- 7.86.6
Inner thigh (groin) strength
45° hip flexion (knee pads) · ForceFrame
- Foundation
- 3.52.8
- Performance
- 4.53.8
- Elite
- 5.44.6
Groin squeeze
Supine – knees 45° · DynaMo
- Foundation
- 4.03.2
- Performance
- 5.04.0
- Elite
- 6.04.8
Calf (soleus) strength
Seated (soleus) · ForceFrame
- Foundation
- 13.711.8
- Performance
- 17.715.7
- Elite
- 21.218.8
Rotator cuff
Outward rotation · Supine 90° abduction · ForceFrame
- Foundation
- 1.51.1
- Performance
- 1.91.4
- Elite
- 2.31.7
Inward rotation · Supine 90° abduction · ForceFrame
- Foundation
- 1.81.3
- Performance
- 2.41.8
- Elite
- 2.92.2
Hamstrings
Hamstring strain prevention and sprint performance.
| Test | Device | FoundationN/kg | PerformanceN/kg | EliteN/kg |
|---|---|---|---|---|
| Nordic hamstring (eccentric)Nordic (eccentric) · Kneeling · NordBordTip: Elite field-sport athletes typically reach 4.5–5.0 N/kg or more. A gap of more than 15% between legs is worth getting checked. | NordBord | 3.53.0 | 4.54.0 | 5.44.8 |
| Razor hamstring curlRazor (ecc/iso) · Kneeling, hips flexed · NordBord | NordBord | 3.53.0 | 4.53.8 | 5.44.6 |
| Hamstring isometric – straight kneeISO Prone · 0° knee flexion · NordBord | NordBord | 3.32.7 | 4.33.5 | 5.24.2 |
| Hamstring isometric – 30° knee bendISO 30 · 30° knee flexion · NordBord | NordBord | 3.02.5 | 3.83.1 | 4.63.7 |
| Hamstring isometric – 60° knee bendISO 60 · 60° knee flexion · NordBord | NordBord | 2.62.1 | 3.32.7 | 4.03.2 |
| Hamstring strength (isometric)Flexion · Prone · ForceFrame | ForceFrame | 2.52.0 | 3.32.7 | 4.03.2 |
| Hamstring strength (isometric)Flexion · Supine (90:90) · ForceFrame | ForceFrame | 3.32.7 | 4.23.4 | 5.04.1 |
| Hamstring strength (isometric)Flexion · Standing · ForceFrame | ForceFrame | 2.82.3 | 3.62.9 | 4.33.5 |
| Hamstring strength (isometric)Flexion · Seated · DynaMo | DynaMo | 2.62.1 | 3.32.6 | 4.03.1 |
| Hamstring strength (isometric)Flexion · Prone · DynaMo | DynaMo | 2.31.9 | 3.02.4 | 3.62.9 |
Knee & Quads
ACL rehab, knee pain, jumping and landing.
| Test | Device | FoundationN/kg | PerformanceN/kg | EliteN/kg |
|---|---|---|---|---|
| Quadriceps strengthExtension · Seated 90° · ForceFrame | ForceFrame | 5.04.2 | 6.55.5 | 7.86.6 |
| Quadriceps strengthExtension · Seated 45° · ForceFrame | ForceFrame | 4.53.8 | 6.05.0 | 7.26.0 |
| Quadriceps strengthExtension · Supine 90° · ForceFrame | ForceFrame | 5.04.2 | 6.55.5 | 7.86.6 |
| Quadriceps strengthExtension · Seated 90° · DynaMo | DynaMo | 4.53.8 | 5.54.6 | 6.65.5 |
| Quadriceps strengthExtension · Seated 60° · DynaMo | DynaMo | 4.84.0 | 5.84.9 | 7.05.9 |
Hip & Groin
Groin, hip and running injuries; change of direction.
| Test | Device | FoundationN/kg | PerformanceN/kg | EliteN/kg |
|---|---|---|---|---|
| Inner thigh (groin) strengthAdduction · 45° hip flexion (knee pads) · ForceFrameTip: Our main groin screen. Both sides should read about the same. | ForceFrame | 3.52.8 | 4.53.8 | 5.44.6 |
| Outer hip (glute med) strengthAbduction · 45° hip flexion (knee pads) · ForceFrame | ForceFrame | 3.22.6 | 4.03.4 | 4.84.1 |
| Inner thigh (groin) strengthAdduction · 60° hip flexion · ForceFrame | ForceFrame | 3.52.8 | 4.53.8 | 5.44.6 |
| Outer hip (glute med) strengthAbduction · 60° hip flexion · ForceFrame | ForceFrame | 3.22.6 | 4.03.4 | 4.84.1 |
| Inner thigh (groin) strengthAdduction · 90° hip flexion · ForceFrame | ForceFrame | 3.32.7 | 4.33.6 | 5.24.3 |
| Outer hip (glute med) strengthAbduction · 90° hip flexion · ForceFrame | ForceFrame | 3.02.5 | 3.83.2 | 4.63.8 |
| Inner thigh (groin) strengthAdduction · Supine – knee (0° short lever) · ForceFrame | ForceFrame | 3.32.7 | 4.33.5 | 5.24.2 |
| Outer hip (glute med) strengthAbduction · Supine – knee (0° short lever) · ForceFrame | ForceFrame | 3.02.5 | 3.83.2 | 4.63.8 |
| Inner thigh (groin) strengthAdduction · Supine – ankle (0° long lever) · ForceFrameTip: The most demanding groin position, so expect lower numbers than the short-lever test. | ForceFrame | 2.62.0 | 3.32.7 | 4.03.2 |
| Outer hip (glute med) strengthAbduction · Supine – ankle (0° long lever) · ForceFrame | ForceFrame | 2.42.0 | 3.02.5 | 3.63.0 |
| Inner & outer hip strengthAdduction / Abduction · Seated · ForceFrameTip: A good option for older or less conditioned clients. Over-50s are best compared with age-matched reference data. | ForceFrame | 2.52.0 | 3.52.8 | 4.23.4 |
| Inner & outer hip strengthAdduction / Abduction · Standing (knee / ankle) · ForceFrame | ForceFrame | 2.62.1 | 3.42.8 | 4.13.4 |
| Glute / hip extension strengthExtension · Prone · ForceFrame | ForceFrame | 3.02.5 | 4.03.3 | 4.84.0 |
| Glute / hip extension strengthExtension · Standing · ForceFrame | ForceFrame | 3.02.5 | 4.03.3 | 4.84.0 |
| Hip flexor strengthFlexion · Seated · ForceFrame | ForceFrame | 2.52.0 | 3.22.7 | 3.83.2 |
| Hip flexor strengthFlexion · Supine · ForceFrame | ForceFrame | 2.41.9 | 3.12.6 | 3.73.1 |
| Hip flexor strengthFlexion · Kicker · ForceFrameTip: For kicking sports, compare your kicking leg with your non-kicking leg. | ForceFrame | 2.62.1 | 3.42.8 | 4.13.4 |
| Hip external rotationExternal rotation · Prone · ForceFrame | ForceFrame | 1.81.5 | 2.31.9 | 2.82.3 |
| Hip internal rotationInternal rotation · Prone · ForceFrame | ForceFrame | 1.81.5 | 2.31.9 | 2.82.3 |
| Inner thigh (groin) strengthAdduction · Supine · DynaMo | DynaMo | 2.42.0 | 3.22.6 | 3.83.1 |
| Inner thigh (groin) strengthAdduction · Supine – knees 45° · DynaMo | DynaMo | 3.22.6 | 4.23.4 | 5.04.1 |
| Groin squeezeAdduction squeeze · Supine – knees 45° · DynaMo | DynaMo | 4.03.2 | 5.04.0 | 6.04.8 |
| Outer hip (glute med) strengthAbduction · Supine · DynaMo | DynaMo | 2.21.8 | 2.92.4 | 3.52.9 |
| Outer hip (glute med) strengthAbduction · Supine – knees 45° · DynaMo | DynaMo | 3.02.5 | 3.83.1 | 4.63.7 |
| Outer hip (glute med) strengthAbduction · Side lying · DynaMo | DynaMo | 2.01.7 | 2.72.2 | 3.22.6 |
| Glute / hip extension strengthExtension · Prone – short lever (knee 90°) · DynaMo | DynaMo | 2.62.2 | 3.42.8 | 4.13.4 |
| Glute / hip extension strengthExtension · Prone – long lever · DynaMo | DynaMo | 2.01.6 | 2.62.1 | 3.12.5 |
| Hip flexor strengthFlexion · Seated · DynaMo | DynaMo | 2.42.0 | 3.02.5 | 3.63.0 |
| Hip flexor strengthFlexion · Supine · DynaMo | DynaMo | 2.21.8 | 2.82.3 | 3.42.8 |
| Hip external rotationExternal rotation · Prone / seated · DynaMo | DynaMo | 1.61.3 | 2.11.7 | 2.52.0 |
| Hip internal rotationInternal rotation · Seated · DynaMo | DynaMo | 1.71.4 | 2.21.8 | 2.62.2 |
Calf & Ankle
Achilles, calf and ankle sprain rehab; running.
| Test | Device | FoundationN/kg | PerformanceN/kg | EliteN/kg |
|---|---|---|---|---|
| Calf (soleus) strengthPlantar flexion · Seated (soleus) · ForceFrameTip: Runners should aim for at least 1.6 × body weight on this test (about 15.7 N/kg). Speed sports need closer to 2 × body weight. | ForceFrame | 13.711.8 | 17.715.7 | 21.218.8 |
| Shin (front of ankle) strengthDorsiflexion · Seated · ForceFrame | ForceFrame | 2.21.8 | 2.82.3 | 3.42.8 |
| Ankle inversionInversion · Supine · ForceFrame | ForceFrame | 1.81.5 | 2.31.9 | 2.82.3 |
| Ankle eversion (peroneals)Eversion · Supine · ForceFrame | ForceFrame | 1.61.3 | 2.11.7 | 2.52.0 |
| Calf (soleus) strengthPlantar flexion · Long sitting · DynaMoTip: Handheld calf testing is limited by the tester's own strength. The seated ForceFrame test is a truer measure of calf capacity. | DynaMo | 3.02.5 | 4.03.3 | 4.84.0 |
| Shin (front of ankle) strengthDorsiflexion · Long sitting · DynaMo | DynaMo | 2.01.7 | 2.62.2 | 3.12.6 |
| Ankle inversionInversion · Long sitting · DynaMo | DynaMo | 1.61.3 | 2.11.7 | 2.52.0 |
| Ankle eversion (peroneals)Eversion · Long sitting · DynaMo | DynaMo | 1.51.2 | 1.91.6 | 2.31.9 |
Shoulder
Rotator cuff health, throwing and overhead sport.
| Test | Device | FoundationN/kg | PerformanceN/kg | EliteN/kg |
|---|---|---|---|---|
| Rotator cuff – external rotationExternal rotation · Supine 90° abduction · ForceFrameTip: Overhead and throwing athletes should keep outward rotation at 80% or more of inward rotation. | ForceFrame | 1.51.1 | 1.91.4 | 2.31.7 |
| Rotator cuff – internal rotationInternal rotation · Supine 90° abduction · ForceFrame | ForceFrame | 1.81.3 | 2.41.8 | 2.92.2 |
| Rotator cuff – external rotationExternal rotation · Supine neutral · ForceFrame | ForceFrame | 1.51.1 | 1.91.4 | 2.31.7 |
| Rotator cuff – internal rotationInternal rotation · Supine neutral · ForceFrame | ForceFrame | 2.01.4 | 2.61.9 | 3.12.3 |
| Shoulder raise to the sideAbduction · Side lying · ForceFrame | ForceFrame | 1.41.0 | 1.81.3 | 2.21.6 |
| Rotator cuff – external rotationExternal rotation · Seated/standing – elbow 90° · DynaMo | DynaMo | 1.41.0 | 1.81.3 | 2.21.6 |
| Rotator cuff – internal rotationInternal rotation · Seated/standing – elbow 90° · DynaMo | DynaMo | 1.81.3 | 2.31.7 | 2.82.0 |
| Rotator cuff – external rotationExternal rotation · 90° abduction (seated/standing/supine) · DynaMo | DynaMo | 1.30.9 | 1.71.2 | 2.01.4 |
| Rotator cuff – internal rotationInternal rotation · 90° abduction (seated/standing/supine) · DynaMo | DynaMo | 1.71.2 | 2.21.6 | 2.61.9 |
| Shoulder raise to the sideAbduction · Long lever (seated/standing) · DynaMo | DynaMo | 1.10.8 | 1.41.1 | 1.71.3 |
| Shoulder raise to the sideAbduction · Short lever (seated) · DynaMo | DynaMo | 1.61.2 | 2.11.5 | 2.51.8 |
| Shoulder raise to the frontFlexion · Long lever · DynaMo | DynaMo | 1.20.9 | 1.51.2 | 1.81.4 |
| Shoulder extensionExtension · Long lever (seated) · DynaMo | DynaMo | 1.41.0 | 1.81.3 | 2.21.6 |
| Shoulder raise (scapular plane)Scaption · Seated · DynaMo | DynaMo | 1.10.8 | 1.41.1 | 1.71.3 |
| Shoulder ISO-I (overhead stability)ISO I · Prone · DynaMo | DynaMo | 1.51.1 | 2.01.5 | 2.41.8 |
| Shoulder ISO-YISO Y · Prone · DynaMo | DynaMo | 0.90.7 | 1.31.0 | 1.61.2 |
| Shoulder ISO-TISO T · Prone · DynaMo | DynaMo | 1.10.8 | 1.51.1 | 1.81.3 |
Neck
Contact sport neck protection.
| Test | Device | FoundationN/kg | PerformanceN/kg | EliteN/kg |
|---|---|---|---|---|
| Neck extensionExtension · Quadruped · ForceFrameTip: Front-row forwards often sit above 4.5 N/kg. | ForceFrame | 2.51.7 | 3.52.4 | 4.22.9 |
| Neck flexionFlexion · Quadruped · ForceFrame | ForceFrame | 1.61.1 | 2.31.5 | 2.81.8 |
| Neck side bendLateral flexion · Quadruped · ForceFrame | ForceFrame | 1.81.3 | 2.61.8 | 3.12.2 |
Grip & Arm
Upper limb strength; overall strength and healthy ageing marker.
| Test | Device | FoundationN/kg | PerformanceN/kg | EliteN/kg |
|---|---|---|---|---|
| Biceps / elbow flexionFlexion · 90° elbow, supinated · DynaMo | DynaMo | 2.21.6 | 2.82.0 | 3.42.4 |
| Grip strengthGrip · 90° elbow / neutral / 90° shoulder flexion · DynaMoTip: Grip strength changes a lot with age, so over-50s are best compared with age-matched reference data. | DynaMo | 5.03.8 | 6.04.6 | 7.25.5 |
These are Olympus Lifestyle Co clinical targets, drawn from published research and our clinical experience. They're a guide, not a diagnosis. Results depend on the device, test position and technique, so compare like with like. Speak to a physiotherapist before using them to guide rehab.
Beyond the raw numbers
Balance matters too
A strong muscle group isn't enough on its own. How strength compares side to side, and between opposing muscles, is just as telling.
Left vs right
Weaker side ÷ stronger side ≥ 90%
Your weaker side should reach at least 90% of your stronger side. In a healthy athlete, under 85% is worth a closer look.
Groin vs outer hip
0.9 – 1.2 (same position, same limb)
Inner-thigh strength should sit between 0.9 and 1.2 times outer-hip strength, tested in the same position. A drop of 15% or more from your own baseline is an early groin warning sign.
Nordic vs straight-knee hold
Nordic peak > ISO Prone peak
Your Nordic peak should beat your straight-knee hamstring hold. If it doesn't, the usual causes are technique, under-loaded reps or a real weakness as the hamstring lengthens.
Hamstrings vs quads
≥ 0.5 at the same knee angle
Hamstring strength should be at least half your quad strength at the same knee angle. We track this closely through ACL rehab, especially after a hamstring graft.
Shoulder rotation balance
≥ 0.8
Outward rotation should be at least 80% of inward rotation. Overhead athletes should aim for 0.8 to 1.0 with the arm raised to shoulder height.
Outside vs inside of the ankle
0.8 – 1.0
Outward ankle strength should be 80% to 100% of inward strength. Low outward strength is common after a rolled ankle.
Front vs back of the neck
0.6 – 0.8
A contact-sport screen: the front of the neck should be 60% to 80% as strong as the back.
ACL rehabilitation
Strength, not the calendar, clears you to return
After an ACL reconstruction, we use quadriceps and hamstring strength, and a left-to-right symmetry of at least 90%, as part of return-to-sport decisions. Time since surgery matters, but it isn't the deciding factor.
Read more about our ACL rehabilitation program or what a realistic ACL rehab timeline looks like.
Book a VALD strength assessment- Quadriceps strength on each leg
- Hamstring strength on each leg
- Left-to-right symmetry of 90% or more
- Hamstring to quad balance
Q & A
Strength standards questions
Why newtons per kilogram instead of kilograms lifted?
Bigger people have more muscle, so they produce more force without being any stronger for their size. Dividing force by body weight lets a 60 kg player and a 100 kg player be compared fairly. It also matches how VALD devices work: they record force in newtons, not the weight of a bar, so the result doesn't depend on exercise technique or leverage.
Are these numbers the same for everyone?
No. These are targets for healthy adults, roughly 18 to 40 years old. Older adults and teenagers are best compared with age-matched reference ranges, and an injured limb is compared with the other side and with your own baseline.
Can I test this at home?
Not accurately. Handheld and fixed-frame devices give different numbers, and the body position and lever length have to be standardised for a result to mean anything. A bathroom scale or a gym machine can't give you a comparable number.
What does a VALD strength assessment at Olympus involve?
We test the muscle groups that matter for you, using the NordBord for hamstrings, the ForceFrame for hips, knees, calves, shoulders and neck, and the DynaMo where handheld testing suits. Each side is measured, compared, and set against these targets. Results are available straight away and your physiotherapist walks you through what they mean. Our VALD testing sessions typically take 45–60 minutes. See our performance testing page for more.
Do I need a referral?
You can book with our physiotherapists directly, without a GP referral. If you've been referred by a GP or surgeon, or you have scans or surgical notes, bring them along.
References
Olympus targets draw on published research like the studies below, together with our clinical experience. They are our own targets, not numbers copied from any single study.
- Opar DA, Williams MD, Timmins RG, et al. Eccentric hamstring strength and hamstring injury risk in Australian footballers. Med Sci Sports Exerc. 2015;47(4):857-865.
- Timmins RG, Bourne MN, Shield AJ, et al. Short biceps femoris fascicles and eccentric knee flexor weakness increase the risk of hamstring injury in elite football (soccer): a prospective cohort study. Br J Sports Med. 2016;50(24):1524-1535.
- Grindem H, Snyder-Mackler L, Moksnes H, Engebretsen L, Risberg MA. Simple decision rules can reduce reinjury risk by 84% after ACL reconstruction: the Delaware-Oslo ACL cohort study. Br J Sports Med. 2016;50(13):804-808.
- Kyritsis P, Bahr R, Landreau P, Miladi R, Witvrouw E. Likelihood of ACL graft rupture: not meeting six clinical discharge criteria before return to sport is associated with a four times greater risk of rupture. Br J Sports Med. 2016;50(15):946-951.
- Kotsifaki R, Korakakis V, King E, et al. Aspetar clinical practice guideline on rehabilitation after anterior cruciate ligament reconstruction. Br J Sports Med. 2023;57(9):500-514.
- Mentiplay BF, Perraton LG, Bower KJ, et al. Assessment of lower limb muscle strength and power using hand-held and fixed dynamometry: a reliability and validity study. PLoS One. 2015;10(10):e0140822.
- Light N, Thorborg K. The precision and torque production of common hip adductor squeeze tests used in elite football. J Sci Med Sport. 2016;19(11):888-892.
- Weir A, Brukner P, Delahunt E, et al. Doha agreement meeting on terminology and definitions in groin pain in athletes. Br J Sports Med. 2015;49(12):768-774.
- Leong DP, Teo KK, Rangarajan S, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. Lancet. 2015;386(9990):266-273.
Find out where you actually sit
Book a VALD strength assessment and get your numbers measured against these targets.