The average waist size for lifters is 89 cm for men and 78 cm for women. Compare your unflexed waist size by gender and height below.
Overall Waist Size Standards (cm)
| Rating | Male | Female |
|---|---|---|
| Very Small | 71 | 60 |
| Small | 79 | 68 |
| Medium | 89 | 78 |
| Large | 101 | 89 |
| Very Large | 113 | 101 |
What is the average waist size?
Men
89 cm
Women
78 cm
The average waist size for lifters across all heights is 89 cm for men and 78 cm for women.
What waist size is large? A waist size of 101 cm for men or 89 cm for women is large. A very large waist size is 113 cm for men or 101 cm for women.
What waist size is small? A waist size of 79 cm for men or 68 cm for women is small. A very small waist size is 71 cm for men or 60 cm for women.
Male Waist Size Standards by Height (cm)
| Height | XS | S | M | L | XL |
|---|---|---|---|---|---|
| 165 cm | 67 | 75 | 84 | 95 | 106 |
| 170 cm | 68 | 76 | 86 | 97 | 108 |
| 175 cm | 69 | 78 | 87 | 98 | 110 |
| 180 cm | 71 | 79 | 89 | 100 | 112 |
| 185 cm | 72 | 81 | 91 | 102 | 114 |
| 190 cm | 73 | 82 | 92 | 104 | 116 |
| 195 cm | 74 | 83 | 94 | 105 | 118 |
Female Waist Size Standards by Height (cm)
| Height | XS | S | M | L | XL |
|---|---|---|---|---|---|
| 150 cm | 55 | 63 | 72 | 82 | 93 |
| 155 cm | 56 | 64 | 73 | 83 | 94 |
| 160 cm | 57 | 65 | 74 | 85 | 96 |
| 165 cm | 58 | 66 | 76 | 86 | 98 |
| 170 cm | 59 | 67 | 77 | 88 | 99 |
| 175 cm | 60 | 68 | 78 | 89 | 101 |
| 180 cm | 61 | 69 | 79 | 90 | 102 |
| 185 cm | 62 | 70 | 80 | 92 | 104 |
What do the waist size standards mean?
| Very Small (XS) | Higher than 5% of users. |
|---|---|
| Small (S) | Higher than 20% of users. |
| Medium (M) | Higher than 50% of users. |
| Large (L) | Higher than 80% of users. |
| Very Large (XL) | Higher than 95% of users. |
Ideal Body Measurements Based on Waist Size
Male Ideal Body Measurements Based on Waist Size
The average waist size for a male lifter is 89 cm. Ideal body measurements at this size are shoulders 131.7 cm, chest 112.1 cm, hips 103.2 cm, waist 89.0 cm, thighs 62.3 cm, neck 42.7 cm, calves 40.9 cm, biceps 40.1 cm and forearms 32.0 cm. Based on 2,917 male results from 2022 to 2026.
Standard sizes: XS 71 cm · S 79 cm · M 89 cm · L 101 cm · XL 113 cm
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 121.0 cm | 131.7 cm |
| Chest | 103.2 cm | 112.1 cm |
| Hips | 97.9 cm | 103.2 cm |
| Waist | 89.0 cm | 89.0 cm |
| Thighs | 58.7 cm | 62.3 cm |
| Neck | 39.2 cm | 42.7 cm |
| Calves | 38.3 cm | 40.9 cm |
| Biceps | 36.5 cm | 40.1 cm |
| Forearms | 29.4 cm | 32.0 cm |
Female Ideal Body Measurements Based on Waist Size
The average waist size for a female lifter is 78 cm. Ideal body measurements at this size are shoulders 110.8 cm, hips 104.5 cm, chest 96.7 cm, waist 78.0 cm, thighs 60.1 cm, calves 39.0 cm, neck 35.9 cm, biceps 33.5 cm and forearms 26.5 cm. Based on 857 female results from 2022 to 2026.
Standard sizes: XS 60 cm · S 68 cm · M 78 cm · L 89 cm · XL 101 cm
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 104.5 cm | 110.8 cm |
| Hips | 100.6 cm | 104.5 cm |
| Chest | 92.8 cm | 96.7 cm |
| Waist | 78.0 cm | 78.0 cm |
| Thighs | 58.5 cm | 60.1 cm |
| Calves | 36.7 cm | 39.0 cm |
| Neck | 33.5 cm | 35.9 cm |
| Biceps | 31.2 cm | 33.5 cm |
| Forearms | 25.0 cm | 26.5 cm |
Average shows body sizes based on all lifters. Ideal shows body sizes based on lean lifters.
Ideal Waist Ratios
These are physique proportions for lifters, not medical targets.
Male Ideal Waist Ratios
The ideal shoulder to waist ratio for a male lifter is 1.48. The ideal waist to hip ratio for a male lifter is 0.86. The ideal chest to waist ratio for a male lifter is 1.26. Ratios show each body part divided by waist size. Based on 2,917 male results from 2022 to 2026.
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 1.36 | 1.48 |
| Chest | 1.16 | 1.26 |
| Hips | 1.10 | 1.16 |
| Waist | 1.00 | 1.00 |
| Thighs | 0.66 | 0.70 |
| Neck | 0.44 | 0.48 |
| Calves | 0.43 | 0.46 |
| Biceps | 0.41 | 0.45 |
| Forearms | 0.33 | 0.36 |
Female Ideal Waist Ratios
The ideal shoulder to waist ratio for a female lifter is 1.42. The ideal waist to hip ratio for a female lifter is 0.75. The ideal chest to waist ratio for a female lifter is 1.24. Ratios show each body part divided by waist size. Based on 857 female results from 2022 to 2026.
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 1.34 | 1.42 |
| Hips | 1.29 | 1.34 |
| Chest | 1.19 | 1.24 |
| Waist | 1.00 | 1.00 |
| Thighs | 0.75 | 0.77 |
| Calves | 0.47 | 0.50 |
| Neck | 0.43 | 0.46 |
| Biceps | 0.40 | 0.43 |
| Forearms | 0.32 | 0.34 |
Average shows waist ratios based on all lifters. Ideal shows waist ratios based on lean lifters.
How to Measure Waist Size
For the closest comparison, measure your waist unflexed with a flexible tape on bare skin or light clothing. Stand naturally and measure horizontally around the narrowest point of your torso, normally above the navel. Read the tape at the end of a normal exhale. Keep the tape flat and snug without compressing the skin, and use the same method each time. Community measurements are self-reported, so individual technique may vary.
Is waist size the same as trouser size?
No. Clothing labels vary by brand and can include ease or vanity sizing. Use a tape measurement of your body, taken at the same anatomical point each time.
Data behind the waist size standards
Strength Level analysed 3,774 results to produce our waist size standards. For ideal waist ratios, we linked these with 44,956 measurements across 9 body parts. We will continue to update them as more community data becomes available. See how Body Standards were developed in 2026.
| Total results | 3,774 |
|---|---|
| Male results | 2,917 |
| Female results | 857 |
| Lean male results | 219 |
| Lean female results | 67 |
| Data start | |
| Data cutoff |
More Body Size Standards
Waist
Men 89 cm Women 78 cm
Waist Size Standards (cm) (this page)
3,774 user measurements 2022–2026
More Body Standards
Compare bodyweight, body fat percentage and body size measurements with other lifters.