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Thread: Can't find the simple strenght standards I once read?!?!? or did I dream it page

  1. #1
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    Can't find the simple strenght standards I once read?!?!? or did I dream it

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    Google and or my brain have failed me.

    I'm sure I read somewhere about a simple set of strength standards for men, something about it being on a poster somewhere?? There is a possibility that I may be totally making this up though

    It was something like:

    DL 2x bodyweight
    Squat 1.5x bodyweight
    Press ???
    Row???
    Clean???

    I'm sure someone can just reel these off and will think me a numb nut for not knowing this.

    Help me please - it would give me a good idea of where I want to be heading with strength training.

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    Annlee's Avatar
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    Thanks - I've already found them, and many versions of the same sort of thing.

    I'm sure there was a simple poster that just gave multiples of body weight, as what you should be aiming for?

    It is entirely possible I have made this up though.

  4. #4
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    Quote Originally Posted by Something Witty View Post
    Thanks - I've already found them, and many versions of the same sort of thing.

    I'm sure there was a simple poster that just gave multiples of body weight, as what you should be aiming for?

    It is entirely possible I have made this up though.
    The problem with bodyweight multipliers is that they tend to favor the smaller folks. That's why the Wilks formula is skewed the way it is.

    The chart provided is more accurate, but still highly imperfect (as one of the authors himself has said for the record dozens of times at least).

    Why don't you tell us your bodyweight and your lifts and we can all tell you if we think you're strong or not?
    The Champagne of Beards

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    magnolia1973 is online now Senior Member
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    That's a weird chart. I'm to the low end for bench and press (like Cat 1) and almost at Cat 5 for squat and deadlift.

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    Quote Originally Posted by magnolia1973 View Post
    That's a weird chart. I'm to the low end for bench and press (like Cat 1) and almost at Cat 5 for squat and deadlift.
    You sure you're looking at the ladies' charts in all cases?
    The Champagne of Beards

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    Yup...
    It seems like it overestimates strength for women's upper body and underestimates lower. My numbers for squat and deadlift aren't uncommon for women where I work out. IE, I don't think my lower body is super strong.

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    I know I'm not strong yet - just want an idea of the ball park I'm shooting for. TBH I'm not purely focused on strength, but right now I'm trying to build that base level with heavy weights before I move onto a maintance phase for big lifts and work on gymnastic and bodyweight stuff from that base of free weight strength. It's a hypothesis I have that I will perform that stuff better by building strength through lifting iron - plus I seriously love lifting heavy.

    I weight about 242 lbs - though I'm aiming for around 200 lbs at 6 foot and big framed I think I'll sit pretty lean at that point.

    I've been doing strong lifts since just before Christmas.

    Currently I'm doing -
    Over Head Press 104 lbs,
    Bent over Row 143 lbs
    Bench Press 148.5 lbs
    Squat 154 lbs
    Deadlift 220lbs
    Some strange numbers as they are converted from KG

  9. #9
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    Weightlifting Performance Standards

    The above charts are probably the same as what you've seen.
    Generally, I think the numbers for the bottom edge of "intermediate" level for men are about bodyweight x
    2 for deadlift
    1.5 for squat
    1.1-1.25 for bench
    .7 for overhead press

    Generally, rows are not included in these charts.

    You should be able to reach, without too much difficulty:
    400lb deadlift
    300lb squat
    230lb bench
    150lb OHP

    All of those are good goals.

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    I'll give you my multipliers then, since you don't really care about the credibility of the source, and I have none:

    Adequate strength to not fall over and die:
    Press: 0.67 BW
    Bench: 1x BW
    Squat: 1.5x BW
    Deadlift: 2x BW
    Chin-ups: 3

    Moderately strong:
    Press: Bodyweight
    Bench: 1.5x
    Squat: 2x
    Deadlift: 2.5x
    Chin-ups: 10

    These are big man multipliers. Get to it!
    The Champagne of Beards

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