When it comes to strength training, how do you know when you are strong?
I think that too many people get caught up with how much weight is on the bar and don’t consider strength to weight ratio as a tracker of strength gains. Sure, a 100kg squat would be considered a reasonable mark of strength (not power lifter strong, but for general trainees it is a good marker) but what if the squatter was a 110kg guy? Still strong? In my opinion, not so much. How about if it was a 60kg squatter? I’d take a near 1.7x bw (body weight) squat over a 0.9 x bw one any day!
There are a great number of thoughts on this topic, so I thought I would offer my own insights based on my own clients abilities and my thoughts on the general population and the aims I have for the people I work with.
It should be noted that I am assuming a “normal” healthy individual, with no major issues with injury, rehab or other limitations!
Deadlift:
Men – Beginner – 0.5 – 1 x BW Women – Beginner – 0.5 – 1x BW
Intermediate – 1 – 1.5 xBW Intermediate – 1-1.25x BW
Advanced – 1.5 – 2 x BW Advanced – 1.25 – 1.75 x BW
Back squat (to parallel):
Men – Beginner – 0.5 – 1 x BW Women – Beginner – 0.5 – 1x BW
Intermediate – 1 – 1.5 xBW Intermediate – 1-1.25x BW
Advanced – 1.5 – 1.75 x BW Advanced – 1.25 – 1.5 x BW
Front squat (to parallel):
Men – Beginner – 0.5 – 1 x BW Women – Beginner – 0.25 – 0.5x BW
Intermediate – 1 – 1.35 xBW Intermediate – 0.5-1x BW
Advanced – 1.35 – 1.75 x BW Advanced – 1- 1.25 x BW
Bench press:
Men – Beginner – 0.5 – 0.75 x BW Women – Beginner – 0.25 – 0.5x BW
Intermediate – 0.75 – 1 xBW Intermediate – 0.5 – 0.75 x BW
Advanced – 1 – 1.25 x BW Advanced – 0.75 – 1 x BW
Hip thrust:
Men – Beginner – 0.5 – 1 x BW Women – Beginner – 0.5 – 1x BW
Intermediate – 1 – 1.5 xBW Intermediate – 1-1.25x BW
Advanced – 1.5 – 2 x BW Advanced – 1.25 – 1.75 x BW
Pull ups/ chin ups:
Men – Beginner – 0.5 – 1 x BW Women – Beginner – 0.5 – 1x BW
Intermediate – BW x5 Intermediate – BW x 3
Advanced – BW x10 + Advanced – BW x8+
I’ve picked these exercises to give a good range of full body strength measures.
So, where do you fit in on these? What needs more work?
If you have any thoughts on these numbers I would love to hear them, leave a comment below!
Stay strong
Dave
