How strong are you, really? It’s a common question for anyone who lifts weights. While comparing yourself to others can be motivating, it’s important to understand realistic strength standards based on your training experience. This article explores how much you should be able to deadlift compared to your bench press, providing a framework for setting achievable strength goals. We’ll examine strength standards across various experience levels, from beginner to elite, acknowledging the impact of genetics, programming, and technique.
Understanding strength standards is crucial for setting realistic goals and gauging progress. However, these standards come with limitations. Individual genetic variations, particularly in skeletal structure (leverages), can significantly impact strength potential. Short arms might benefit bench press performance but hinder deadlifts.
Effective programming and technique modifications can help overcome leverage disadvantages. Even with less-than-ideal leverages, individuals can achieve remarkable strength gains through proper training and technique refinement. Other factors like tendon resilience and neural drive also contribute to strength capacity.
Strength Standards: From Noob to Freak
Genetic predispositions influence the rate of strength development. Some individuals might reach advanced levels quickly, while others require more time. The following categories are based on average abilities, considering coaching experience, powerlifting data, and established strength scales.
Important Considerations:
- Consistent Technique: Proper form is essential. Don’t sacrifice technique to lift heavier weight.
- Body Weight Ratios: Standards are based on body weight ratios and may not accurately reflect strength for individuals over 250 pounds (113 kg).
- One Rep Max (1RM): Standards represent your maximum lift for one repetition. Utilize a 1RM calculator for estimations based on near-failure sets.
Noob (3-6 Months of Lifting)
Men should aim for a squat and deadlift between the empty bar and 135 pounds, and a bench press of 45-95 pounds. Women typically start with lower weights but progress rapidly with consistent training. The deadlift can be an exception, as some beginners can pull heavier weights initially.
Beginner (0.5-2 Years of Lifting)
Men should target a squat of 1.25 times bodyweight, a bench press of 1 times bodyweight, and a deadlift of 1.5 times bodyweight. Women will have different but comparable ratios. Consistent technique and linear progression (adding weight or reps each workout) are key at this stage.
Intermediate (2+ Years of Lifting)
Expect progress to slow down. Men should strive for a squat between 1.5-2 times bodyweight, a bench press of 1.25-1.75 times bodyweight, and a deadlift of 1.75-2.5 times bodyweight. Women maintain comparable ratios. Implement non-linear training approaches like Daily Undulating Periodization (DUP) to overcome plateaus.
Advanced (5+ Years of Lifting)
Reaching this level requires dedicated training. Men should aim for a squat of 1.75-2.5 times bodyweight, a bench of 1.5-2 times bodyweight, and a deadlift of 2.25-3 times bodyweight. Women continue to progress with comparable ratios. Methodical programming and specialization phases become crucial for further advancement.
Elite (5-10+ Years of Lifting)
This level represents exceptional strength. Men should target a 2.5-3 times bodyweight squat, a 2-2.25 times bodyweight bench, and a 3-3.5 times bodyweight deadlift. Women maintain comparable ratios. Intelligent coaching, disciplined training, and addressing weak points are vital for reaching this stage.
Freak (5-10+ Years of Lifting, When Possible)
This category signifies extraordinary genetic potential and relentless dedication. Men exceeding a 3 times bodyweight squat, a 2.25 times bodyweight bench, and a 3.5 times bodyweight deadlift fall into this rare category. Women also have comparable, albeit less documented, “freak” level standards. Lifters at this level often hold national or world records.
Conclusion
These strength standards offer a benchmark for your lifting journey. Remember to prioritize proper technique, consistent training, and a well-structured program to achieve your strength goals. Progress gradually, focusing on surpassing your current level one step at a time. Don’t compare yourself to outliers; focus on your personal improvement. Using these standards as a guide, you can set realistic goals and track your progress effectively. While the deadlift and bench press are important indicators of strength, remember to train all major muscle groups for balanced development.
https://exrx.net/Calculators/OneRepMax
https://www.strongerbyscience.com/genetics-and-strength-training-just-different/
https://www.t-nation.com/training/strength-standards-are-you-strong/
