By Mike Aguirre
Are you strong?
Many gym goers who train often wonders how they stack up against other people in the gym. They want to know which lifts they excel at and which lifts that they need some improvement on. So naturally I thought it would be good if you were reading this to take a look and see where you fall. On the chart it is broken down the levels into three categories decent, good, and great. Let’s take a closer look at each.
Decent is another way of saying not bad.
A decent level of strength can be defined, as a person that probably works out to achieve that level of strength but some naturally stronger people will be able to achieve that level with no training. A person is strong enough so that their strength doesn’t limit them in their everyday life.
Decent wouldn’t be considered strong in hardly any strength training circles but I believe that almost all people can achieve the decent level of strength through training. Typically most people would achieve this level after 6-12 months of training. Some would achieve it earlier and it might take a select few several years or more to achieve. The decent level of strength is a good milestone to shoot for as a beginner. I’d also classify failure to lift 50% of the decent level of strength as being weak in that exercise and make it a goal of yours to improve strength in that particular area or movement if that is the case.
Good is the category above decent.
A good level of strength is what almost all people need to work out to achieve that level of strength, very few people are that strong, without any formal training. Reaching that level most regular people would begin to classify that lift as strong. Most people can achieve the good level of strength with hard training. It may only take a year for some and ten years for others but most people can do it. The good level of strength is a good goal for most intermediate level lifters to aim for and for somebody who has an experienced training age.
Lastly, great is the final and highest category of strength on this standard.
The word great is used as a comparison to average people; it is not a comparison to other athletes. So for example, while classifying someone who has a 455 squat as having a great squat that doesn’t mean they’re a great power lifter just that they’re lifting much more weight than the normal person or your average gym goer, fitness enthusiast, weekend warrior etc.
A power lifter is considered an athlete in a particular sport and unless you are competing in that sport you do not need to compare yourself to that arena or any other sports setting arena. Achieving the great level would put your strength above 99% of the rest of the general population. I don’t believe that all people aren’t capable of achieving the great level of strength but the only way to find out is to work hard towards that goal. Almost no one is capable of the great level of strength without significant formal training.
If you find yourself lifting above the great level of strength, first congrats! Second, if you are to continue to make comparisons then you should consider to seek out state, national and world records for power lifting in the big three (squat, bench press, dead lift), gymnastics guidelines and records for body-weight exercises. Then see if you can find out what the strongest bodybuilders and strength athletes are doing on the other exercises as a comparison. So if that is the case for you, this chart is no longer for you and you have graduated from it.
I hope after looking at this chart you have an idea of where you are strength wise.
I also hope that this chart is able to motivate you to push yourself to a level farther than what you’ve previously reached. If you’re trying to make the gym your sport see if you can get every lift up to the decent level, then the good level and then finally the great level. If you can do that your fitness level will be very high and remember as your performance changes so does your physique. So I encourage you all to take a look at this chart and keep in mind to perform the movements under control, using good form and in safely manner and see where you stack up and make some goals to get stronger!
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Strength Standard Chart
|Squat||315 or 1.5 x BW||405 or 2 x BW||455 or 2.5 x BW||95 or .75 x BW||155 or 1.25 x BW||205 or 2 x BW|
|Bench Press||225 or 1.25 x BW||315 or 1.5 x BW||365 or 2 x BW||65 or .5 x BW||105 or .75 x BW||135 or 1 x BW|
|Deadlift||315 or 1.5 x BW||405 or 2 x BW||495 or 2.75 x BW||115 or 1 x BW||185 or 1.5 x BW||225 or 2 x BW|
|Standing Military Press||105||165||225||45||65||95|
|45 1/4 Bent Over Row||225||275||315||65||105||135|
|EZ Bicep Curl||80||135||180||40||60||80|