Setting lifting goals
Saunz5
Posts: 165 Member
How do I know what to set for goals for lifting stats? I know what my calculated 1 rep max is, but I don't know what to aim for? Any tips for deciding? Thanks! 
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Replies
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imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.0 -
More, always more.0
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You might also want to look into StrongLifts since it progresses you slowly.0
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imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.0 -
It's dependent on a lot of factors, most of which are personal. Aim for consistent progress over a long period of time, and set time frame goals for yourself that you can actually hit (i.e. increase squat by 20 lbs in 2 months, rather than someday hit a 225 squat for example).0
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imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.
I was thinking the same thing. If I could OHP 200lbs, I'd quit my day job!0 -
It's all depending on the person, and what you're trying to do.
If you're new to lifting, I think the best goal is obviously bodyweight for all of the big lifts.
Then maybe 225. 275. 315. etc I consider all of the plate/quarter jumps to be milestones in the lifts.
But keep in mind if you want to go from a 155 squat to a 200 squat, you have several small goals to achieve on the way to that. Maybe you make the goal to hit 165 in a month. 185 by the end of the summer, etc.0 -
There was a discussion of lifting goals here: http://www.myfitnesspal.com/topics/show/916733-lifting-goals
My response to that thread:
The problem with these types of goals, is that they are fluid. While something like a 2 x BW deadlift is a great objective, it’s a fixed point. What do you do after? What do you measure in between now and then?
To me, and as has already been mentioned, you should have a goal of making progress, period. This goes for fitness goals other than lifting. For lifting, each session, try to up the reps or the weights so you are making progress (aka progressive loading).
That being said, I have mini goals and longer term goals as milestones. It makes that progress a little more like ‘victories’. My mini goals either relate to the number of ‘big boy’ plates, a nice round number, or an x times body weight and are the next step up from where I am.
For example, my next mini goal for squats is 1.5 x BW which happens to coincide with 2 ‘big boy’ plates, but for OHP as I am closer to 100lb (annoyingly close) than say 75% of BW, the 100lb is my next goal…after that it will be 75% of BW…after that it will be big boy plates. Within each workout though, I still make it a point (sometimes against common sense) of trying to get a PR or a PR for reps as that is progress.
For looking at yourself as to whether you are making ‘good’ progress against others, the strength standards link shown by tameko [insert Rock in this case] is a good one. However, remember that there are huge variances with peoples training routine, age, genetics, diets etc and I sometimes feel that these types of things are demotivating to people as they are comparing themselves to other folks’ levels while they should be focusing on their own progress. I suppose what I am trying to say that it is a tool, but should not be the focus. I use it at the moment as one of my goals this year is to get into the elite level for all my lifts (btw – the levels are too low imo as there is no way I am where it says I am) – but I have lots of other targets.0 -
More, always more.
Yup0 -
There was a discussion of lifting goals here: http://www.myfitnesspal.com/topics/show/916733-lifting-goals
My response to that thread:
The problem with these types of goals, is that they are fluid. While something like a 2 x BW deadlift is a great objective, it’s a fixed point. What do you do after? What do you measure in between now and then?
To me, and as has already been mentioned, you should have a goal of making progress, period. This goes for fitness goals other than lifting. For lifting, each session, try to up the reps or the weights so you are making progress (aka progressive loading).
That being said, I have mini goals and longer term goals as milestones. It makes that progress a little more like ‘victories’. My mini goals either relate to the number of ‘big boy’ plates, a nice round number, or an x times body weight and are the next step up from where I am.
For example, my next mini goal for squats is 1.5 x BW which happens to coincide with 2 ‘big boy’ plates, but for OHP as I am closer to 100lb (annoyingly close) than say 75% of BW, the 100lb is my next goal…after that it will be 75% of BW…after that it will be big boy plates. Within each workout though, I still make it a point (sometimes against common sense) of trying to get a PR or a PR for reps as that is progress.
For looking at yourself as to whether you are making ‘good’ progress against others, the strength standards link shown by tameko [insert Rock in this case] is a good one. However, remember that there are huge variances with peoples training routine, age, genetics, diets etc and I sometimes feel that these types of things are demotivating to people as they are comparing themselves to other folks’ levels while they should be focusing on their own progress. I suppose what I am trying to say that it is a tool, but should not be the focus. I use it at the moment as one of my goals this year is to get into the elite level for all my lifts (btw – the levels are too low imo as there is no way I am where it says I am) – but I have lots of other targets.
Thank you, solid advice.0 -
More than you lifted last week.0
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imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.
I was thinking the same thing. If I could OHP 200lbs, I'd quit my day job!
Keep in mind that your body weight will be reducing as your strength increases.0 -
imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.
IMO, they are not beginner goals and are set wrong anyway. OHP will almost always < bench. Not sure why they have bench and OHP the same.0 -
imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.
IMO, they are not beginner goals and are set wrong anyway. OHP will almost always < bench. Not sure why they have bench and OHP the same.
It's about as silly as having a squat equal to your bench
0 -
imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.
IMO, they are not beginner goals and are set wrong anyway. OHP will almost always < bench. Not sure why they have bench and OHP the same.
It's about as silly as having a squat equal to your bench
Yep - some odd ones for the guys also. Plus - why are we supposed to squat, dead and press the same multiple as you guys? I weigh nearly as much as a lot of guys (more than some) and being a delicate female, my shoulder muscles are, and will always be, a lot less than an equivalently trained guy.0 -
imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.
IMO, they are not beginner goals and are set wrong anyway. OHP will almost always < bench. Not sure why they have bench and OHP the same.
It's about as silly as having a squat equal to your bench
Yep - some odd ones for the guys also. Plus - why are we supposed to squat, dead and press the same multiple as you guys? I weigh nearly as much as a lot of guys (more than some) and being a delicate female, my shoulder muscles are, and will always be, a lot less than an equivalently trained guy.
Sara just said she was delicate.
LMFAOLOLOLOL0 -
imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.
IMO, they are not beginner goals and are set wrong anyway. OHP will almost always < bench. Not sure why they have bench and OHP the same.
It's about as silly as having a squat equal to your bench
Yep - some odd ones for the guys also. Plus - why are we supposed to squat, dead and press the same multiple as you guys? I weigh nearly as much as a lot of guys (more than some) and being a delicate female, my shoulder muscles are, and will always be, a lot less than an equivalently trained guy.
Sara just said she was delicate.
LMFAOLOLOLOL
Bite me!0 -
I agree with them being demotivating. Esp considering there will prob be one lift you develop less quickly.
I think it is more useful to look at after 6 months to a year to decide whether you want to move from a beginner's program to an intermediate program.
I know it demotivated me to look at Bench press and realise that after 3 months training I am still considered 'untrained' for my weight category. Luckily in others I am well on my way to intermediate.0 -
imo, good beginner goals are based off your body weight.
http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/
For women:
bench press and overhead press 75% of body weight
squat body weight
dead lift 1.5x body weight
for men:
overhead press 75% of body weight
bench and squat body weight
dead lift 1.5x body weight
these are goals to strive for in the beginning, and then can be reassessed once you get there or get close.
That's just depressing for fat people. :laugh: I have a feeling it will be a very long time before I can OHP 163lbs. Hell I'm struggling at 57.5lbs.
IMO, they are not beginner goals and are set wrong anyway. OHP will almost always < bench. Not sure why they have bench and OHP the same.
It's about as silly as having a squat equal to your bench
Yep - some odd ones for the guys also. Plus - why are we supposed to squat, dead and press the same multiple as you guys? I weigh nearly as much as a lot of guys (more than some) and being a delicate female, my shoulder muscles are, and will always be, a lot less than an equivalently trained guy.
Sara just said she was delicate.
LMFAOLOLOLOL
Bite me!
Hahahahahaha
Thanks for the responses everyone! I can already squat way more than my body weight.
I have small goals of 5-10# progression weekly and then it was the long term goals I was struggling with setting! I suppose I could set it at 1.5x my body weight and then when I hit that up it to 2x my body weight, etc.
I've done the strong lifts program 2x already! Loved it! Now I'm going to be starting Wendlers 5/3/1 program! 
Wish me luck! 0 -
i didn't say these were goals and then you get to them and stop. yeah, on the surface of things, having your squat and bench be equal sounds silly, but if and when you get to these goals, thats when you make new ones. maybe you want to strive for a 1.5 body weight squat, or a twice body weight dead lift.
i'm still getting to some of these goals. they take time.0 -
i didn't say these were goals and then you get to them and stop. yeah, on the surface of things, having your squat and bench be equal sounds silly, but if and when you get to these goals, thats when you make new ones. maybe you want to strive for a 1.5 body weight squat, or a twice body weight dead lift.
i'm still getting to some of these goals. they take time.
My comment re goals and what you do after you hit them was a general one directed at the OP - not directed at the ones that you posted.0 -
i didn't say these were goals and then you get to them and stop. yeah, on the surface of things, having your squat and bench be equal sounds silly, but if and when you get to these goals, thats when you make new ones. maybe you want to strive for a 1.5 body weight squat, or a twice body weight dead lift.
i'm still getting to some of these goals. they take time.
My comment re goals and what you do after you hit them was a general one - not directed at the ones that you posted.
i know. just some ppl are quick to be all like "haha, those goals are silly," without giving any advice to the OP.0 -
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