Men & Women Strength Standards: How Strong Am I?


With the state of social media (hey Instagram and Facebook), there was an enormous inflow of women and men frolicking about with loopy chiseled our bodies who preach they’re “100% natty”, who solely comply with this “secret diet”, and positively don’t use any trick pictures. If you have been to match your self to those folks, your thought of power requirements can be tragically flawed leaving you feeling helpless.

While you shouldn’t be obsessive about others in any case, realizing how robust you’re in comparison with others actual lifters is a superb strategy to gauge your progress and might even provide you with some concrete objectives. Or, for those who’re fortunate, you might discover that you just’re truly not as weak as you as soon as thought. Today we wish to go over the typical power requirements for lifters to see the way you stack up. However, this isn’t only for self-importance. In this text, you’ll study:

Where try to be along with your coaching age.

What is “genetic” potential?

Strength requirements for main barbell lifts.

Strength requirements for main physique weight actions.

Strength requirements for males.
Strength requirements for ladies.
How to leap to the following power stage.

A Reality Check For Strength Standards

Before we even get into how your power compares to others, we first want to handle that you’re already within the prime 95% only for asking this query. When we go over the numbers beneath, you might want to notice that these are the way you stack as much as different lifters, to not society as an entire. Taking a fast have a look at business requirements will reveal that you just’re already kicking ass and in higher form than the overwhelming majority of the inhabitants for those who go to the fitness center repeatedly. Below are some normal statistics for example this idea

Approximately 21% of the inhabitants belong to a well being fitness center of some kind.

Of this 21%, 63% of the members NEVER go to the fitness center.

Of the members remaining, solely about 18% go to the fitness center greater than as soon as every week.

This means roughly 4% of the inhabitants goes to a fitness center repeatedly. 

If you assume that this 4% consists of some aged, group class solely trainees, and people simply on the lookout for important health, the proportion of the inhabitants truly engaged in power coaching could be very small. You belong to that group of choose people, in order that in itself is an accomplishment. 

What Is “Genetic Potential”?

The very first thing we have to talk about when talking of power requirements is a factor often called “genetic potential.” In a nutshell, the genetic potential is the utmost stage of power which you could acquire naturally with out pharmacological enhancement. In actuality, the genetic potential additionally refers to different elements resembling muscle hypertrophy. In different phrases, you’ll attain a restrict the place it doesn’t matter what you do; you aren’t going to get any stronger or greater. Think of acquiring maximal power as reaching your most top; it’s simply that it takes fairly a bit longer to succeed in your most power, AND you must bust your ass.

Your genetic potential could be decided by an array of issues which might be completely out of your hand. For instance, the insertion of your muscle mass could make an enormous distinction in how robust you’re. If your insertions are farther away from a joint, you’re going to have the ability to generate extra power with the identical quantity of muscle. The reverse is true in case your insertions are nearer to the joint. Albeit from surgically altering this, there may be nothing you are able to do about it.

One compelling instance is the MTSN gene or “Hercules Gene:. This gene has been found by scientists to manage how a lot myostatin you produce, which finally influences how a lot muscle mass you possibly can develop. This is a security measure as your bones and joints can solely deal with a certain quantity of muscle mass with out inflicting damage. However, you probably have a mutated MTSN gene, your physique produces much less myostatin, permitting your physique to develop extra muscle. In reality, Pro Strongman and former holder of the deadlift world report (500kg) Eddie Hall revealed that he truly has this Hercules Gene! Again, you both get it otherwise you don’t.

So how a lot of a job do genetics play? It’s onerous for researchers to provide an actual reply, however some research counsel 30-50% estimates. So what does this imply? It means you might want to bust your ass simply as onerous as everybody else and attain your full potential.

To be clear, that is NOT an excuse to be lazy. While you might not have optimum genes to be a prime athlete, you possibly can nonetheless be higher than you have been yesterday. 

strength standards for men

How Long Does It Take To Get Strong?

Getting robust doesn’t occur in a single day. In reality, it should take years to begin hitting superior numbers. But how lengthy till you begin getting “decent numbers”?. Well, the excellent news is that while you start lifting, you will notice positive aspects very quick. Like actually quick. For occasion, It’s widespread to see model new trainees actually get stronger all through a session. As an entire, the overwhelming majority of individuals shall be significantly stronger in simply 6-12 months.  In reality, some trainees will double their power within the first 12 months alone.

How can that be? Well, power positive aspects come from bettering your neurological methods. In a nutshell, which means that you’re taking the muscle you’ve got and practice it to work higher collectively. This can occur by numerous mechanisms, resembling elevated firing fee and bettering muscle fiber recruitment. 

This enchancment of the neuromuscular system offers beginning to the phenomena often called “newbie gains”. This is when a trainee first begins lifting, and since the stimulus is so new, they’ll achieve power instantly. Going again to the idea of genetic potential, you’re on the very backside, so bettering is extremely straightforward.

You see, shifting nearer in direction of your max genetic potential is just not constant. In different phrases, it will get more and more tough to enhance as you progress. Pretend a line is 100ft lengthy and let it symbolize your genetic potential. Now, faux that you just wish to journey the complete line utilizing a number of journeys, however you possibly can solely journey 50% of the gap per journey. Therefore, in your first journey, you journey 50% of the best way or 50 ft. You now have 50ft left, so that you journey one other 50% of the gap, which is 25ft. You now have 25ft left, so that you journey one other 50% which is 12.5 toes…6.75 ft…3.375ft….and so forth. While you would journey 50% of the complete distance on the primary journey, you couldn’t cross the opposite 50% after 4 extra journeys. 

That being mentioned, one of the simplest ways to consider improved neuromuscular management is studying to journey your bike. AT first, you have been falling everywhere in the palace and possibly even broke a bone or two. However, after you probably did it extra, your muscle mass realized hearth to stay balanced and then you definately have been capable of journey quicker and switch with out even interested by it. This improved talent is due to your neuromuscular system. The similar factor occurs on the fitness center, besides your muscle mass study to carry a heavy barbell somewhat than balancing on two wheels.

A research from 2016 illustrated this fantastically.  It examined a 20-24 week resistance coaching program for untrained people. At the tip of the research, they discovered that whereas there was solely a 5% enhance in muscle progress, there was a 21% enhance in power. Even nonetheless, they approximated solely about 2.5% of the rise in power was attributed to muscle progress. Still, going again to genetic potential, they discovered that 30% of the topics have been low responders in muscle measurement, 7% have been low responders to muscle hypertrophy, and three% have been low responders to each power and muscle hypertrophy. Another nice instance for example this data needs to be taken as a normal information. 

The different lesson from the above research is the truth that muscle progress occurs very slowly. This is vital as there’s a relationship between the cross-section space of a muscle and power. In different phrases, a much bigger muscle could be a stronger muscle. Therefore, you will have to build up extra muscle to “train” to be stronger.

That being mentioned, beneath is the final guideline we’ll use to find out the place your power ranges are. To be clear, these ranges discuss with those that have been following a structured program with progressive overload. If you’ve got simply been going to the fitness center and throwing weight round, that’s nice if it retains you content and within the fitness center. However, you cannot count on to carry all nilly-willy and develop on the similar fee (apart from newcomers).

Brand New: 0-3 months

The model lifter is the one that has by no means been to the fitness center and has simply begun their health journey. You can principally simply contact a dumbbell and get stronger as any stimulus is sufficient to enhance your power throughout this stage. That being mentioned, your most important objective throughout this stage needs to be bettering your kind and getting used to utilizing the tools. At the identical time, this can be a nice time to evaluate your athleticism and physique management. 

Beginner: 3 months- 1 12 months

The newbie stage is while you’re capable of begin loading weight on the barbell and begin getting some numbers on the board. During this time-frame, in case you are utilizing progressive overload accurately (making small jumps), you’re nonetheless capable of progress comparatively simply utilizing a easy linear development program for progressive overload. This merely means you keep in the identical rep vary and place a bit heavier weight on the barbell. While you might not soar weight for each motion each session, you’ll be able to knock out at the least one other rep.

Intermediate: 1-3 years

In the intermediate stage, issues begin to get fascinating. This is the place a trainee will discover out in the event that they’re the true deal or not. Two issues can occur throughout this stage:

Drop Out: At this level, lifting stops changing into enjoyable for those who count on to progress each session. While this began to happen in the course of the newbie stage, slowing of development is unquestionably noticeable at this level. This can frustrate folks, and so they cease going.

Stop Progressing: Again, progressing will get rather more tough at this level. While you’ve got doubtless already developed a good quantity of power within the final 12 months, it’s going to get significantly more durable to proceed. Basically, some trainees proceed going to the fitness center however by no means search out the data they should get previous these plateaus, OR they only don’t put within the effort.

Well, truly three issues can occur and also you need the third possibility….hold going.  This implies that throughout this stage, you’re going to have to begin taking coaching a bit extra severely. You’ll must comply with a structured plan with periodization, bust your ass within the fitness center, and have your vitamin in test.  You want to begin getting used to not setting PR’s within the fitness center each session and be prepared to proceed coaching. 

Advance: 3-5 years

Advanced lifters are those who’ve caught with the game of lifting and have skilled persistently for 3-5 years. Lifting is probably going a main objective of their life, and so they have put within the time, effort, and sweat within the fitness center. When you get to the superior stage, you’re employed for months simply so as to add a pair lbs to your PR. 

Elite 5+ years

Elite is superior simply additional alongside. You are nearing or at your genetic potential. There’s a very good likelihood you’ll by no means carry greater than you’re at this level. You may fit a complete 12 months simply to 5lbs to your bench press. Very few folks attain this stage, even the devoted. 

strength standards for women

What Lifts Should You Measure?

There are loads of lifts which you could measure, however it may well get a bit foolish measuring each single motion. Therefore, we’re going to depend on 4 main barbell actions and 4 body weight actions. Together these 8 lifts will provide you with an amazing general image of the way you examine when it comes to each power and health when in comparison with others.  Not solely do you have to deal with getting robust, you must also purpose to enhance athleticism and your physique composition.

Absolute Strength Vs Relative Strength

When inspecting the totally different actions, you might want to know the distinction between absolute power and relative power. Absolute power is just the max quantity of weight which you could transfer on the barbell. On the opposite hand, relative power is the load you progress in comparison with your physique weight. 

For instance, let’s say you’re 150lbs and might squat 150lbs. Your absolute power would measure the kilos you carry i.e. 150lbs. Relative power would examine that weight to your physique weight that means 150/150= 1.0. Therefore you’ve got a squat of 1X body weight. Therefore, when the implications are given, we’ll listing the relative physique weight % as nicely.

In addition, the body weight actions by themselves are glorious indicators of relative power, besides they may begin creeping into endurance somewhat than absolute power, particularly the push ups and body weight squats. Regardless, when inspecting your efficiency, take all the things under consideration, not simply your greatest carry or your worst carry.

BENCH PRESS

bench press strength standard

The bench press is one of the best motion to measure your higher physique pushing power. Not solely does it use loads of muscle mass, anyone who has been lifting for any size of time needs to be very accustomed to this motion. This means you possibly can’t blame “I never do this movement” to clarify a low rating.

OVERHEAD PRESS

overhead press strength standard

The overhead press goes to reveal your vertical urgent energy. It’s nonetheless important to gauge your self, however many individuals don’t practice this motion correctly or give it the mandatory time to get superior. For instance, on the web site Strenthlevel.com, the bench press has over 13 million entries, whereas the overhead press solely has 1.9 million. That being mentioned, for those who do apply the overhead press repeatedly, there’s a very good likelihood you’ll rating increased than different actions.

SQUAT

squat strength standard

There’s an apparent motive why we shall be evaluating squats. It’s the king of decrease physique workout routines, and efficiency on the squat signifies your general coaching fashion.

DEADLIFT

deadlift strength standard

The final barbell motion we’ll measure is the deadlift. Similar to the squat, there’s an apparent selection as to why we wish to examine this motion. Everyone does it, and it’s typically thought-about one of the best indicator of general physique power. 

PUSH UPS

how many push ups should I be able to do

We can even examine body weight workout routines beginning with pushups for higher physique muscular endurance.

PULL UPS

how many pull ups should i be able top do

Pull-ups are the best physique weight motion to check your higher physique pulling power. Again, everybody does them, and they’re an amazing indicator of power and muscular endurance.

DIPS

dip strength standard

Another nice higher physique pushing motion to check your pushing power is the dip. However, these differ from pushups as you truly must carry your complete physique weight. Plus, we listed them as a result of for those who’re not doing them, you might want to begin.

BODYWEIGHT SQUATS

bodyweight strength standards

Bodyweight squats will take a look at your decrease physique endurance. This will assist you to examine your decrease physique muscular endurance and examine to your deadlift and squat power.

How To Test Your 1RM?

Before you choose the place you stand in comparison with others, you first must know your approximate 1RM for these actions. Here’s the way you’re going to try this.

Testing 1RM For Barbell Lifts:

You have two choices when testing your 1RM; performing a real 1RM take a look at or utilizing a rep calculator. 

Testing Your True 1RM

Testing your true 1RM merely has you’re employed as much as your max carry. While some will counsel that is harmful, it’s completely protected so long as you utilize your mind. Regardless, even utilizing a rep calculator, like beneath, you’ll nonetheless require you to work to a max carry that means there’s nonetheless a danger of damage as you’ll be fatigued. That being mentioned, for those who select to search out your true 1RM, you might want to make sure you’ve got expertise lifting heavy weights and needs to be reserved for these with at the least 1 12 months of coaching.  The course of will appear like this.  set 1- set 4 relaxation 2:00.  From set 4 on, relaxation 3:00 or longer if wanted.

Set 1: 10 reps with solely the bar
Set 2: 10-reps with approx 50% 1RM
Set 3:  5 reps with approx 70% 1RM
Set 4:  5 reps with approx 80% 1RM
Set 5:  2 reps with approx 90% 1RM
Set 6:  Dependent on how set 5 felt, add weight for 1 rep
Set 7:  Don’t this course of till you discover your 1RM

Using A Rep Calculator

The similar ideas apply as above, it’s simply the strategy modifications. Instead of discovering your true 1RM, you’ll use a rep calculator that will provide you with an approximate 1 rep max primarily based on what number of reps you possibly can carry a weight.  There are a number of calculators to make use of however we’ll counsel the 1-rep calculator from Strengthlevel.com as we’ll use their numbers for the power requirements.

There are two methods you are able to do this however for both methodology, remember the fact that utilizing a decrease rep vary shall be extra correct than the next rep vary. This implies that to get essentially the most appropriate quantity, discover a max for not more than 5 reps.

Find a max for a particular rep vary: This has you comply with the identical actual course of because the 1RM course of, besides you’ll use a specified rep quantity resembling 3 reps or 4 reps.

Choose a weight and see what number of instances you possibly can rep it: This methodology has a number of benefits over utilizing a particular rep vary as it may well severely lower down on fatigue. Instead of utilizing a rep scheme, you’ll heat up and select a weight you suppose you possibly can carry out 2-5 reps with. As you’ve got extra reps to play with, you’ll doubtless discover your max with fewer tries. One nice tip for that is judging the primary rep. If it feels gentle and also you suppose you would do greater than 5, cease proper there somewhat than fatigue your self. You can then relaxation and approximate an acceptable weight.

Remember that this isn’t a contest for both methodology, so that you don’t want to search out your “do or die” true 1RM max. You understand how a lot distinction simply 5lbs could make you probably have lifted earlier than, even on a heavy deadlift. However, when trying on the power requirements, 5lbs isn’t going to make or break you. For instance, let’s say a power customary on your bench press is 200lbs. Whether you carry 195lbs or 205lbs, you’re nonetheless going to say you’re about even with the typical. Plus, in your head, you realize that you just in all probability may have lifted a bit of bit extra. The most important level is to not stress an excessive amount of about discovering an actual quantity and hurting your self.

Testing 1RM For Body Weight Lifts:

This is much more simple. After you do your warm-up, you will notice what number of reps you are able to do in a single set. While you possibly can relaxation, you can not let go of the bar or put your knees on the bottom. 

weight lifting strength chart

Strength Standards: How Strong Am I? (See Charts Below For How You Compare)

As there aren’t any requirements for power requirements (a little bit of an oxymoron), totally different websites will report different numbers. For these power numbers, we’re utilizing data from strengthlevel.com. This is a superb supply as they permit common lifters to add their information. Assuming nobody is mendacity, this takes data from actual lifters and creates a database. These are the power requirements for women and men for the above 8 workout routines.  You can even see the barbell actions have a relative power rating utilizing their body weight.

Strength Standards For Bench Press Strength (Men):

Bodyweight (lbs)

Level 1 (LB x BW%)

Level 2 (LB x BW%)

Level 3 (LB x BW%)

Level 4 (LB x BW%)

Level 5 (LB x BW%)

130

71 x0.54

106 x0.82

151 x1.17

205 x1.57

263 x2.02

140

80 x0.57

118 x0.84

166 x1.18

221 x1.58

281 x2.01

150

90 x0.6

130 x0.87

179 x1.2

237 x1.58

299 x1.99

160

100 x0.62

141 x0.88

193 x1.2

252 x1.57

316 x1.98

170

109 x0.64

152 x0.9

206 x1.21

267 x1.57

333 x1.96

180

118 x0.66

163 x0.91

218 x1.21

281 x1.56

348 x1.94

190

127 x0.67

174 x0.91

230 x1.21

295 x1.55

364 x1.92

200

136 x0.68

184 x0.92

242 x1.21

308 x1.54

379 x1.89

210

145 x0.69

194 x0.93

254 x1.21

321 x1.53

393 x1.87

220

153 x0.7

204 x0.93

265 x1.21

334 x1.52

407 x1.85

230

162 x0.7

214 x0.93

276 x1.2

347 x1.51

421 x1.83

240

170 x0.71

223 x0.93

287 x1.2

359 x1.49

434 x1.81

250

178 x0.71

233 x0.93

298 x1.19

370 x1.48

447 x1.79

Strength Standards For Bench Press Strength (Women):

Bodyweight (lbs)

Level 1 (LB x BW%)

Level 2 (LB x BW%)

Level 3 (LB x BW%)

Level 4 (LB x BW%)

Level 5 (LB x BW%)

90

19 x0.21

40 x0.44

70 x0.78

109 x1.21

154 x1.71

100

23 x0.23

46 x0.46

78 x0.78

119 x1.19

166 x1.66

110

27 x0.25

52 x0.47

86 x0.78

128 x1.17

177 x1.61

120

32 x0.26

58 x0.48

93 x0.78

137 x1.14

187 x1.56

130

36 x0.27

63 x0.49

100 x0.77

145 x1.12

197 x1.51

140

40 x0.28

68 x0.49

107 x0.76

153 x1.1

206 x1.47

150

44 x0.29

73 x0.49

113 x0.75

161 x1.07

215 x1.43

160

47 x0.3

78 x0.49

119 x0.74

168 x1.05

223 x1.39

170

51 x0.3

83 x0.49

125 x0.74

175 x1.03

231 x1.36

180

55 x0.3

88 x0.49

131 x0.73

182 x1.01

239 x1.33

190

58 x0.31

92 x0.49

136 x0.72

188 x0.99

246 x1.3

200

62 x0.31

97 x0.48

141 x0.71

195 x0.97

253 x1.27

210

65 x0.31

101 x0.48

147 x0.7

201 x0.96

260 x1.24

220

69 x0.31

105 x0.48

152 x0.69

207 x0.94

267 x1.21

Strength Standards For Overhead Press Strength (Men):

Bodyweight (lbs)

Level 1 (LB x BW%)

Level 2 (LB x BW%)

Level 3 (LB x BW%)

Level 4 (LB x BW%)

Level 5 (LB x BW%)

130

44 x0.34

68 x0.52

99 x0.76

136 x1.04

176 x1.35

140

50 x0.36

76 x0.54

108 x0.77

146 x1.04

188 x1.34

150

56 x0.37

83 x0.55

117 x0.78

156 x1.04

199 x1.33

160

62 x0.39

90 x0.56

125 x0.78

166 x1.04

210 x1.32

170

68 x0.4

97 x0.57

134 x0.79

176 x1.03

221 x1.3

180

74 x0.41

104 x0.58

142 x0.79

185 x1.03

231 x1.29

190

79 x0.42

111 x0.58

150 x0.79

194 x1.02

241 x1.27

200

85 x0.43

118 x0.59

157 x0.79

202 x1.01

251 x1.26

210

91 x0.43

124 x0.59

165 x0.78

211 x1.00

260 x1.24

220

96 x0.44

130 x0.59

172 x0.78

219 x1.00

270 x1.23

230

101 x0.44

136 x0.59

179 x0.78

227 x0.99

278 x1.21

240

106 x0.44

142 x0.59

186 x0.77

235 x0.98

287 x1.2

250

112 x0.45

148 x0.59

193 x0.77

242 x0.97

295 x1.18

Strength Standards For Overhead Press Strength (Women):

Bodyweight (lbs)

Level 1 (LB x BW%)

Level 2 (LB x BW%)

Level 3 (LB x BW%)

Level 4 (LB x BW%)

Level 5 (LB x BW%)

90

17 x0.19

31 x0.35

51 x0.57

76 x0.85

104 x1.16

100

20 x0.2

35 x0.35

56 x0.56

82 x0.82

111 x1.11

110

22 x0.2

38 x0.35

60 x0.55

87 x0.79

117 x1.07

120

25 x0.21

42 x0.35

65 x0.54

92 x0.77

123 x1.03

130

27 x0.21

45 x0.35

68 x0.53

97 x0.74

128 x0.99

140

30 x0.21

48 x0.34

72 x0.52

101 x0.72

134 x0.95

150

32 x0.21

51 x0.34

76 x0.51

106 x0.7

139 x0.92

160

34 x0.21

54 x0.34

79 x0.5

110 x0.69

143 x0.89

170

36 x0.21

57 x0.33

83 x0.49

114 x0.67

148 x0.87

180

39 x0.21

59 x0.33

86 x0.48

117 x0.65

152 x0.84

190

41 x0.21

62 x0.33

89 x0.47

121 x0.64

156 x0.82

200

43 x0.21

64 x0.32

92 x0.46

124 x0.62

160 x0.8

210

45 x0.21

67 x0.32

95 x0.45

128 x0.61

164 x0.78

220

46 x0.21

69 x0.31

98 x0.44

131 x0.59

167 x0.76

Strength Standards For Deadlift Strength (Men):

Bodyweight (lbs)

Level 1 (LB x BW%)

Level 2 (LB x BW%)

Level 3 (LB x BW%)

Level 4 (LB x BW%)

Level 5 (LB x BW%)

130

123 x0.95

177 x1.36

243 x1.87

321 x2.47

404 x3.11

140

138 x0.98

194 x1.39

264 x1.88

344 x2.46

430 x3.07

150

152 x1.01

211 x1.41

283 x1.89

366 x2.44

455 x3.04

160

166 x1.04

228 x1.42

302 x1.89

388 x2.42

479 x3

170

180 x1.06

244 x1.43

321 x1.89

409 x2.4

502 x2.96

180

193 x1.07

259 x1.44

339 x1.88

429 x2.38

525 x2.92

190

206 x1.09

274 x1.44

356 x1.87

448 x2.36

546 x2.88

200

219 x1.1

289 x1.45

373 x1.86

467 x2.34

567 x2.84

210

232 x1.1

303 x1.45

389 x1.85

485 x2.31

587 x2.8

220

244 x1.11

318 x1.44

405 x1.84

503 x2.29

607 x2.76

230

256 x1.11

331 x1.44

421 x1.83

520 x2.26

626 x2.72

240

268 x1.12

345 x1.44

436 x1.82

537 x2.24

644 x2.68

250

280 x1.12

358 x1.43

451 x1.8

554 x2.21

662 x2.65

Strength Standards For Deadlift Strength (Women):

Bodyweight (lbs)

Level 1 (LB x BW%)

Level 2 (LB x BW%)

Level 3 (LB x BW%)

Level 4 (LB x BW%)

Level 5 (LB x BW%)

90

54 x0.6

91 x1.01

139 x1.55

199 x2.21

265 x2.94

100

61 x0.61

100 x1

151 x1.51

212 x2.12

280 x2.8

110

68 x0.62

109 x0.99

161 x1.47

225 x2.04

295 x2.68

120

74 x0.62

117 x0.97

171 x1.43

237 x1.97

308 x2.57

130

81 x0.62

125 x0.96

181 x1.39

248 x1.91

321 x2.47

140

87 x0.62

132 x0.94

190 x1.36

258 x1.84

333 x2.38

150

93 x0.62

139 x0.93

199 x1.32

268 x1.79

344 x2.3

160

98 x0.62

146 x0.92

207 x1.29

278 x1.74

355 x2.22

170

104 x0.61

153 x0.9

215 x1.26

287 x1.69

366 x2.15

180

109 x0.61

159 x0.89

222 x1.24

296 x1.64

375 x2.09

190

114 x0.6

166 x0.87

230 x1.21

304 x1.6

385 x2.03

200

119 x0.6

172 x0.86

237 x1.18

312 x1.56

394 x1.97

210

124 x0.59

177 x0.84

243 x1.16

320 x1.52

403 x1.92

220

129 x0.59

183 x0.83

250 x1.14

327 x1.49

411 x1.87

Strength Standards For Squat Strength (Men):

Bodyweight (lbs)

Level 1 (LB x BW%)

Level 2 (LB x BW%)

Level 3 (LB x BW%)

Level 4 (LB x BW%)

Level 5 (LB x BW%)

130

98 x0.75

144 x1.11

203 x1.56

271 x2.09

346 x2.66

140

110 x0.79

160 x1.14

221 x1.58

293 x2.09

370 x2.64

150

123 x0.82

175 x1.17

239 x1.59

313 x2.09

393 x2.62

160

136 x0.85

190 x1.19

256 x1.6

333 x2.08

415 x2.60

170

148 x0.87

204 x1.20

273 x1.61

352 x2.07

437 x2.57

180

160 x0.89

219 x1.21

290 x1.61

371 x2.06

457 x2.54

190

172 x0.91

233 x1.22

306 x1.61

389 x2.05

477 x2.51

200

184 x0.92

246 x1.23

321 x1.61

406 x2.03

497 x2.48

210

195 x0.93

259 x1.24

336 x1.6

423 x2.02

515 x2.45

220

207 x0.94

272 x1.24

351 x1.6

440 x2.00

534 x2.43

230

218 x0.95

285 x1.24

365 x1.59

456 x1.98

551 x2.40

240

229 x0.95

297 x1.24

379 x1.58

471 x1.96

569 x2.37

250

239 x0.96

310 x1.24

393 x1.57

487 x1.95

585 x2.34

Strength Standards For Squat Strength (Women):

Bodyweight (lbs)

Level 1 (LB x BW%)

Level 2 (LB x BW%)

Level 3 (LB x BW%)

Level 4 (LB x BW%)

Level 5 (LB x BW%)

90

40 x0.44

71 x0.79

114 x1.27

167 x1.85

226 x2.51

100

46 x0.46

79 x0.79

124 x1.24

179 x1.79

241 x2.41

110

52 x0.47

87 x0.79

134 x1.22

191 x1.73

254 x2.31

120

58 x0.48

95 x0.79

143 x1.19

202 x1.68

267 x2.22

130

63 x0.49

102 x0.78

152 x1.17

212 x1.63

278 x2.14

140

69 x0.49

109 x0.78

160 x1.14

222 x1.58

290 x2.07

150

74 x0.49

115 x0.77

168 x1.12

231 x1.54

300 x2.00

160

79 x0.49

121 x0.76

175 x1.10

240 x1.50

310 x1.94

170

84 x0.49

127 x0.75

183 x1.07

248 x1.46

320 x1.88

180

89 x0.49

133 x0.74

190 x1.05

256 x1.42

329 x1.83

190

93 x0.49

139 x0.73

196 x1.03

264 x1.39

338 x1.78

200

98 x0.49

144 x0.72

203 x1.01

271 x1.36

346 x1.73

210

102 x0.49

150 x0.71

209 x1.00

279 x1.33

354 x1.69

220

106 x0.48

155 x0.70

215 x0.98

286 x1.3

362 x1.65

Strength Standards For Pullup (Men):

Bodyweight (lbs)

Level 1 (Reps)

Level 2 (Reps)

Level 3 (Reps)

Level 4 (Reps)

Level 5 (Reps)

130

< 1

5

14

25

37

140

< 1

6

14

24

36

150

< 1

6

14

24

35

160

< 1

6

13

23

33

170

< 1

6

13

23

32

180

< 1

6

13

22

31

190

< 1

6

12

21

30

200

< 1

5

12

21

29

210

< 1

5

12

20

29

220

< 1

5

11

19

28

230

< 1

5

11

19

27

240

< 1

5

10

18

26

250

< 1

4

10

17

25

Strength Standards For Pullup (Women):

Bodyweight (lbs)

Level 1 (Reps)

Level 2 (Reps)

Level 3 (Reps)

Level 4 (Reps)

Level 5 (Reps)

90

< 1

< 1

6

14

24

100

< 1

< 1

6

14

23

110

< 1

< 1

6

14

23

120

< 1

< 1

6

13

22

130

< 1

< 1

6

13

21

140

< 1

< 1

6

12

20

150

< 1

< 1

6

12

19

160

< 1

< 1

6

11

19

170

< 1

< 1

5

11

18

180

< 1

< 1

5

10

17

190

< 1

< 1

5

10

16

200

< 1

< 1

4

9

15

210

< 1

< 1

4

9

15

220

< 1

< 1

4

9

14

Strength Standards For Pushup (Men):

Bodyweight (lbs)

Level 1 (Reps)

Level 2 (Reps)

Level 3 (Reps)

Level 4 (Reps)

Level 5 (Reps)

130

< 1

16

41

71

105

140

< 1

17

41

70

102

150

< 1

17

41

68

99

160

1

18

40

67

97

170

2

18

40

66

94

180

3

18

39

64

92

190

3

18

39

63

89

200

3

18

38

61

87

210

4

18

37

60

85

220

4

18

37

59

83

230

4

18

36

57

81

240

4

17

35

56

79

250

4

17

35

55

77

Strength Standards For Pushup (Women):

Bodyweight (lbs)

Level 1 (Reps)

Level 2 (Reps)

Level 3 (Reps)

Level 4 (Reps)

Level 5 (Reps)

90

< 1

5

20

40

62

100

< 1

6

20

38

59

110

< 1

6

20

37

56

120

< 1

6

19

36

54

130

< 1

6

19

34

52

140

< 1

6

18

33

50

150

< 1

6

17

32

48

160

< 1

6

17

31

46

170

< 1

6

16

29

44

180

< 1

5

15

28

42

190

< 1

5

15

27

40

200

< 1

5

14

26

39

210

< 1

4

13

25

38

220

< 1

4

13

24

36

Strength Standards For Dip (Men):

Bodyweight (lbs)

Level 1 (Reps)

Level 2 (Reps)

Level 3 (Reps)

Level 4 (Reps)

Level 5 (Reps)

130

< 1

8

19

33

48

140

< 1

8

19

33

47

150

< 1

9

19

32

46

160

< 1

9

19

32

45

170

1

9

19

31

44

180

1

9

19

31

43

190

1

9

19

30

42

200

1

9

19

29

41

210

2

9

18

29

40

220

2

9

18

28

39

230

2

9

18

28

38

240

2

9

17

27

37

250

2

9

17

26

36

Strength Standards For Dip (Women):

Bodyweight (lbs)

Level 1 (Reps)

Level 2 (Reps)

Level 3 (Reps)

Level 4 (Reps)

Level 5 (Reps)

90

< 1

< 1

10

22

36

100

< 1

< 1

10

22

35

110

< 1

1

10

22

34

120

< 1

1

10

21

33

130

< 1

1

10

20

32

140

< 1

1

10

20

31

150

< 1

1

10

19

29

160

< 1

1

9

18

28

170

< 1

1

9

18

27

180

< 1

1

9

17

26

190

< 1

1

8

16

25

200

< 1

1

8

16

24

210

< 1

< 1

8

15

23

220

< 1

< 1

7

14

22

Strength Standards For Body Squat (Men):

Bodyweight (lbs)

Level 1 (Reps)

Level 2 (Reps)

Level 3 (Reps)

Level 4 (Reps)

Level 5 (Reps)

130

< 1

17

56

106

165

140

< 1

18

55

103

159

150

< 1

19

55

101

154

160

< 1

19

54

98

149

170

< 1

19

53

95

144

180

< 1

19

52

93

140

190

< 1

19

51

91

136

200

< 1

19

50

88

132

210

< 1

19

49

86

128

220

< 1

19

48

84

125

230

< 1

19

47

82

122

240

< 1

19

46

80

118

250

< 1

18

45

78

116

Strength Standards For Bodyweight Squat (Women):

Bodyweight (lbs)

Level 1 (Reps)

Level 2 (Reps)

Level 3 (Reps)

Level 4 (Reps)

Level 5 (Reps)

90

< 1

6

40

88

145

100

< 1

7

40

85

139

110

< 1

8

40

82

133

120

< 1

9

39

80

127

130

< 1

9

39

77

122

140

< 1

10

38

75

117

150

< 1

10

37

72

113

160

< 1

10

36

70

109

170

< 1

10

35

68

105

180

< 1

10

35

66

102

190

< 1

10

34

64

98

200

< 1

10

33

62

95

210

< 1

10

32

60

92

220

< 1

9

31

59

90

How To Get Stronger As A Level 1 (Brand New) Or Level 2 (Beginner Lifter):

Good information on your group is it’s comparatively straightforward to get stronger so long as you comply with a fundamental progressive overload program. At this stage of lifting, you do not want to be doing any isolation work. And sure, we imply zero. Multiple research have proven that including single-joint workout routines supply no profit in growing power or constructing muscle on the newbie stage.  The solely time you must use isolation workout routines at the moment is you probably have points with posture, mobility, or extreme muscle deficiencies.

You must hold issues easy and focus on your large and fundamental compound lifts. Further, follow a rep vary of 5-8 on your lifts. For progressive overload, you simply want so as to add a bit of little bit of weight to every motion. 

How To Get Stronger As A Level 3 (Intermediate) Lifter:

At this stage in your lifting profession, you can begin including in isolation actions. Further, linear development may have slowed down and induced you to stall. This means you’ll want to begin utilizing a periodized program and utilizing masses all through the complete rep scheme.  

Periodization is a technique of progressive overload wherein you’ll change your coaching focus. For instance, you might think about coaching for power for a interval of three months after which deal with coaching for hypertrophy. 

There are totally different periodization kinds on the market, however a way often called Daily Undulating Periodization, often known as DUP, appears to stay out.  DUP merely implies that you’ll deal with a special rep scheme every day and has proven to be extraordinarily efficient in addition to provides selection to your coaching.  There are some ways to run it however right here’s an instance.  Let’s say you comply with a push, pull, legs cut up (PPL).  In this occasion, you would rotate by these periods with coaching for energy, power, and hypertrophy like so:

Push: Power
Pull: Hypertrophy
Legs: Strength
Push: Hypertrophy
Pull: Strength
Legs: Power
and so forth…

At this level, you’d additionally do nicely by swapping out actions periodically resembling swapping out the bench press for a dumbbell press. Or you too can merely alter the train order. For instance, for those who often carry out the bench press earlier than the shoulder press, you can begin performing the shoulder press first.

Basically, you might want to begin utilizing techniques to create several types of stimulus.  Later within the intermediate stage, this will even imply you give coaching a relaxation for a pair weeks or solely do calisthenics. You can also begin utilizing particular units resembling working to failure, drop units, and compelled reps. 

How To Get Stronger As A Level 4 (Advanced) Or Level 5 (Elite) Lifter:

At this level, you’re most certainly closing in in your genetic potential max. This means you might want to work further onerous to get stronger and one of the simplest ways to do that is to prioritize a carry.  As you’re a sophisticated lifter, you’re not going to have the ability to develop each muscle and enhance each carry on the similar time anymore. However, when you can’t enhance each muscle on the similar time anymore or enhance each carry, you possibly can positively enhance one. This means you’re going to prioritize one carry to focus on whereas the remainder of the lifts shall be placed on extra of a upkeep schedule. 

For instance, let’s faux you wish to deadlift. You would then wish to alter your program to deal with bettering your deadlift efficiency. This could be finished by a number of means:

Increase the coaching frequency for that motion (see beneath)

Include extra variations for that carry (deficit deadlifts, paused deadlifts)

Choose workout routines that complement it higher

Above, we simply talked about how one can enhance your coaching frequency for a muscle group. While research have proven that coaching a muscle twice every week is perfect for most individuals, that very same research means that these closing in on their genetic potential may gain advantage from coaching a muscle group thrice every week.  That could imply merely including in a giant set of weighted pull ups into your leg coaching. 

How Strong Do You Need To Be?

Another factor to contemplate is how robust do you actually have to be? In different phrases, at what level does getting stronger serve no objective aside from being stronger than everybody else? Well, that’s a tough query to reply as there haven’t actually been any research that have a look at when does being stronger cease offering well being advantages. 

However, a very good benchmark can be that everybody who lifts ought to aspire to succeed in stage 3 (intermediate) for all  lifts. Why stage 3? Because it’s a objective that won’t come straightforward and requires work, however everybody can obtain it after a few years of coaching, assuming they’re following a structured program. You’ll discover that at stage 3, you’re about twice as robust as you have been while you first began and considerably fitter when evaluating your body weight workout routines. While we encourage you to continually push your self, except you totally take pleasure in lifting simply since you like lifting, getting stronger in all probability received’t present any further advantages after this stage.

male lifting standards

The Only Real Opponent Is You

These power requirements are nice to indicate you the place you stand immediately.  Competition is all the time a very good factor and it’s what drives us to be higher.  In reality, pleasant competitors is what made Crossfit so profitable and there’s a motive they are saying “Hang around with people who are (smarter, stronger, better with money) than you”. Therefore, use these power requirements to create a bit of competitors for your self.

At the identical time, continually evaluating your self to everybody else will destroy your psychological state and might result in severe scientific points resembling physique dysmorphia. Taking these two information collectively, you must all the time try to be higher AFTER you pat your self on the again on your new PR and possibly even brag a bit (nothing incorrect with that after in whereas).  Remember, these power requirements are the place you’re at now, not the place you’re all the time be so hold pushing onerous and hold your objectives in mine. 

Related: 5 Best Strength Programs (With Spreadsheets) For Beginners to Advanced Lifters



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