How Strong Are You? Can You Lift Yourself?

My deadlift challenge got me thinking about “general” strength bench marks for both men and women**. How do we determine if we are just average or if we possess superhuman strength? Better yet, how much should you lift (1-rep max) for certain  strength exercises? When determining strength benchmarks I like to use the strength to weight ratio and determine the goal 1-rep max as a percentage of body weight.

For this article I would like to discuss strength bench marks for bench press, squats, deadlifts, and pull-ups. For standardization purposes all exercises discussed are done using free weight, with no added accessories such as weight belts, straps, knee wraps or any other crazy contraption people use to compensate for weakness. I don’t care if you could deadlift more weight if it wasn’t for your grip failing you, guess what, if your grip fails, work on your grip strength. For our discussion I only care about unassisted lifts.

If you are really serious about making an effort to workout and you want to not only lose weight (look good naked), but also become stronger, and reduce injuries, your minimum strength bench mark should be to lift yourself. That means conducting bench press, squats, and deadlifts equal to your body weight*.

*For example a 185-lb man should at a minimum be able to bench press, squat, and deadlift 185-lbs.

Let’s look at the strength bench marks in terms of average*, good, and great (elite, if you are a CrossFitter):

*Average is consider where you should be after about 3 months to 1 year of training. You are slightly stronger than a lazy couch potato but you have much more room for improvement. If you have been working out (lifting) for many years and you are still in the average category you need to take a long hard look in the mirror, stop wasting your time and change your training plan. Their is nothing wrong with staying in the good category for a “lifetime” but if you stay in the average category your training plan is flawed and you are just wasting your time!

**On a side note most women stay in the average category because they are scared of lifting heavy for fear of gaining muscle mass and becoming too bulky. Women please put this crazy idea out of your minds. You will not gain 15-lbs of muscle in two months because you started lifting heavy. Trust me it is not that easy to gain mass…if it were every douche-bag frat guy would be huge.

Bench press – The bar must touch your chest and keep your butt on the bench.

For men:

• 0.8 – .99 x  your body weight = average
• 1 – 1.49 x your body weight  =  good
• 1.5 + = great

For Women -this is one exercise that women (in general) are not very strong at:

• 0.5 – .075 x your body weight = average
• .076 – 1 x your body weight = good
• 1 + = great

Squats – This is the back squat with the bar across your upper back. At a minimum the top of your thigh should be parallel to the ground.

For men and women:

• 0.6 – 0.99 x your body weight = average
• 1 – 2 x your body weight = good
• 2 + = great

Deadlifts - No straps allowed! However an alternating grip (on hand has the palm facing you and the other palm faces away) is OK

For men:

• 1 – 1.49 x your body weight = average
• 1.5 – 2.25 x your body weight = good
• 2.25 + = great

For women:

• 0.8 – 1 x your body weight = average
• 1 – 2 x your body weight  = good
• 2 + = great

Pull-ups - Strict dead hang pull-ups (NO Kipping). 1 set without stopping.

For men:

• 5 pull-ups = average
• 10 pull-ups = good
• 20 + = great

For women

• 2 pull-ups = average
• 5 pull-ups = good
• 10 + = great

As I mentioned earlier within 6 months to 1 year on committed training you should be in the “good” category of these four exercises, not just one of the exercises but all four of them. If you are in the “good” category of all four congratulations you are strong and your training program is working. Their is nothing wrong with staying in the “good” category but if you are looking at achieving that next level of fitness challenge yourself and get into the GREAT category.