Are you considered "strong?"

thefuzz1290

http://www.t-nation.com/free_online_article/sports_body_training_performance/are_you_strong_find_out_right_now_with_these_strength_standards;jsessionid=0D2C7E02BF4E033C8F54338383DC7FF0-mcd01.hydra

This is an interesting article written on one of the more respected training websites. There is no scientific basis for the author's numbers, but it does make sense if you've done any type of training. He divides strength into 3 categories: Decent, Good, Great.

On the following chart I've broken down the levels into three categories: decent, good, and great. I realize those terms aren't purely objective but they seem to fit the amounts well. Let's take a closer look at each.

Decent

Decent is another way of saying "not bad." I define a decent level of strength as meaning that the person 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. I believe that almost all people can achieve the decent level of strength through training. My guess is that 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.

Good

Good is the category above decent. I define a good level of strength as meaning that 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.

Great

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 while I classify someone who has a 455 squat as having a great squat, that doesn't mean they're a great powerlifter, just that they're lifting much more weight than the normal person.

Achieving the great level would put your strength above 99% of the rest of the general population. I don't believe that all people are capable of achieving the great level of strength, but the only way to find out is to work hard toward 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, congratulations! Second, if you wish to continue to make comparisons then you need to seek out state, national, and world records for powerlifting in the big three, gymnastics guidelines, and records for bodyweight exercises. Then see if you can find out what the strongest bodybuilders and strength athletes are doing on the other exercises as a comparison. In essence, this chart is no longer for you.

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Now what I find interesting is the numbers he placed with certain exercises. He lists the big 3 (squats, dead lifts, and bench press), as well as a few more exercises.

Men - Squats

Decent - 315lbs or 1.5xBW (body weight)
Good - 405lbs or 2xBW
Great - 455lbs or 2.5xBW

Women - Squats

Decent - 95lbs or .75xBW
Good - 155lbs or 1.25xBW
Great - 205lbs or 2xBW

Men - Bench

Decent - 225lbs or 1.25xBW (body weight)
Good - 315lbs or 1.5xBW
Great - 365lbs or 2xBW

Women - Bench

Decent - 65lbs or .5xBW
Good - 105lbs or .75xBW
Great - 135lbs or 1xBW

Men - Dead Lift

Decent - 315lbs or 1.5xBW (body weight)
Good - 405lbs or 2xBW
Great - 495lbs or 2.75xBW

Women - Dead Lift

Decent - 115lbs or 1xBW
Good - 185lbs or 1.5xBW
Great - 225lbs or 2xBW

I don't know about the women's side, but the men side seem about right. I've been close to decent in the big three in the past (at my strongest), though I've never had a great bench (just shy of 225lbs) or squat (not sure of 1RM, but not close).

Do you guys agree or disagree with these numbers? Where do you stand?

SergeantSunshine_reused

Squat - good
Bench - good
Deads - great

Yay!!!! that's pretty cool ^_^

thefuzz1290

Here's another link to another set of numbers, which seem more realistic to me (not because I have a better chance at getting them lol!

http://exrx.net/Testing/WeightLifting/StrengthStandards.htm

snookumss

Good, Great and Great! I wont complain! I hate squats!

Longbowgilly

I am seriously screwed!!

I can only do around 15kgs/33lb (3 sets of 10) on the bench but can do 180kgs/396lb (3 sets of 10) on the incline leg press, I have always been told that women have more lower body strength so I guess its not too much of a surprise.

Chloe_Chaos_

bump so that when I start kicking *kitten* and taking names I can see where I'm at!

Nopedotjpeg

So I need to squat 472.5 to be considered decent? Fml.

zafferFL

I've been at good for bench only, a little under decent on all three now after surgeries.they should add in chin ups, BW + 25% right now.

zafferFL

Those numbers are all for 1rep max, not a full set, might help some

Nopedotjpeg

Those numbers are all for 1rep max, not a full set, might help some

Nope I'm still ****ed. lol

zafferFL

Those numbers are all for 1rep max, not a full set, might help some

Nope I'm still ****ed. lol

lol ok, how about this? As you lose weight so does the target number in each exercise

patricknsmith

Squats - Great
Bench - Decent
Deads - Great

Nopedotjpeg

Those numbers are all for 1rep max, not a full set, might help some

Nope I'm still ****ed. lol

lol ok, how about this? As you lose weight so does the target number in each exercise

Yeah, I figured this. Still, what's considered "decent" in strength circles is "Wtf I have to lift that?" to the general population. Maybe after I've been lifting for more than 2 months it won't seem so damn scary. lol

zafferFL

Those numbers are all for 1rep max, not a full set, might help some

Nope I'm still ****ed. lol

lol ok, how about this? As you lose weight so does the target number in each exercise

Yeah, I figured this. Still, what's considered "decent" in strength circles is "Wtf I have to lift that?" to the general population. Maybe after I've been lifting for more than 2 months it won't seem so damn scary. lol

2 months is nothing, i've often read than 10 years is perfectly normal to get to ”elite”” lifts. As long as we are not competing, slow professions are fine

HeidiMightyRawr

Squat - Good (going by weight lifted), Decent (going by BW)

Bench Press - Good

Deadlift - Good, or 5lbs away from Great (by weight lifted) , 5lbs away from Good (going by BW)

Standing Military Press - Good

1Timothy4v8

Squats - Great
Bench - Great
Deads - Great

I totally could have been a power lifter or an ultimate fighter

Skeels

Great on all, but I never try to max out for the most part.

I do plyometric training instead of squats.....I hate squats

vaderandbill

The answer to the original question is not any more!

4 shoulder surgeries prevent benching with a bar...dumbells only

a bulging disc prevents heavy dead lifts

and I use Planet Fitness which doesn't have a squat rack.

laddyboy

Squats - Good - I haven't tried my 1 rep max but on my 4th set I'm doing 285lbs for 6-8 reps.

Bench Good - I used to bench 335 before my shoulder injury. Last 1 max rep was 275 lbs

Deads - Good ? - Not sure. Haven't tried.

susannamarie

Heh, looking at his article I'm "good" or "great" in everything but pullups.

DeenieWeenie

<---- Sissy girl! lol

fiberartist219

No, by those numbers I am nowhere close to strong.

However, I am a lot stronger than I was a year ago. We'll see how far I can take it.