Strength standards can be a helpful way to set realistic goals and track your progress in the gym. However, it’s important to remember that these standards are just guidelines. Individual genetic factors like skeletal structure (leverages), tendon resilience, and natural muscle mass significantly influence strength potential. Someone with favorable genetics might progress faster than someone with less advantageous genetics. While these standards are based on averages, they offer a useful framework for goal setting.
Different leverages can affect strength performance in various lifts. Short arms and a large rib cage can be advantageous for the bench press, but disadvantageous for the deadlift. Short femur bones are generally beneficial for squats. However, technique modifications and effective programming can compensate for less-than-ideal leverages.
Besides leverages, other factors affect strength. Neural drive, the efficiency of your nervous system in activating muscles, plays a crucial role. While muscle size is trainable, individuals start with different amounts of muscle mass. These factors can influence how quickly someone reaches different strength levels. Some individuals might achieve advanced strength within a couple of years, while others might take five to ten years.
The strength standards presented here are based on a one-rep max (1RM), the maximum weight you can lift for a single repetition. While you don’t need to constantly test your 1RM, especially if you’re not competing, it provides a valuable benchmark for tracking progress. You can estimate your 1RM using an online calculator by inputting a recent challenging set performed close to failure (around five reps or fewer).
These standards assume proper lifting technique. Don’t sacrifice form to reach a higher level. For example, maintain proper squat depth and pause the bench press bar on your chest. The standards also primarily apply to natural lifters with a reasonable body fat percentage (under 20-25% for men and 30-35% for women). For individuals weighing over 250 pounds (113 kg), the bodyweight ratios may skew the results. In such cases, using a weight of 250 pounds in the calculations can provide a more accurate assessment.
For beginners (6 months to 2 years of training), men should aim for a squat and deadlift of 1.25 times bodyweight and a bench press of 1 times bodyweight. Women should strive for slightly lower ratios. Consistent training with incremental weight increases should lead to steady progress in this phase.
Intermediate lifters (2-5 years of training) should target a squat between 1.25 and 1.75 times bodyweight, a bench press between 1 and 1.5 times bodyweight, and a deadlift between 1.5 and 2.25 times bodyweight. At this stage, linear progress may slow down, requiring a shift towards non-linear periodization methods like daily undulating periodization (DUP). DUP involves varying rep ranges and intensity throughout the week to target different muscle adaptations.
Advanced lifters (5+ years of training) typically reach a squat between 1.75 and 2.5 times bodyweight, a bench press between 1.5 and 2 times bodyweight, and a deadlift between 2.25 and 3 times bodyweight. Reaching this level and beyond often requires more structured programming, specialization phases to focus on specific lifts, and addressing individual weaknesses.
The elite level represents a significant achievement, requiring a combination of intelligent training, consistent effort, and genetic potential. Elite lifters often demonstrate a squat between 2.5 and 3 times bodyweight, a bench press between 2 and 2.25 times bodyweight, and a deadlift between 3 and 3.5 times bodyweight. Achieving elite status in even one or two lifts is a testament to dedication and optimized training.
The “freak” level is reserved for individuals with exceptional genetics and dedication, achieving lifts far exceeding typical standards. These lifters often demonstrate numbers well beyond the elite level, pushing the boundaries of human strength potential.
