Setting Weight Lifitng Goals?

mgaither
mgaither Posts: 115
edited December 2024 in Fitness and Exercise
I'm a recent convert from the "eat like a bird and do insane amounts of cardio" camp to "eat like a fully grown adult and lift some heavy things" camp. Mostly because I'd like to be less skinny-fat and more totally-buff.

I started working with a strength trainer (a certified kettlebell instructor and competitive powerlifter). We've been working through proper form on some of the basic lifts and I have some starting weights. (Still have a couple more sessions to learn a few more basics).

Here's the question: Based on my beginning weights, should I have a weight-lifting related goal? Not sure how to do this? As a percentage of my body weight?

I have a BF% goal, etc.

The Starting Weights:

Overhead press 45#
Bench press 55#
Deadlift 85#
Squat 65#
Bent-over Row 45#

(I'm 5 feet tall and approximately 120 pounds)

Replies

  • mgaither
    mgaither Posts: 115
    Edited to add...

    And how often should I test my 1 rep max????
  • ErinRibbens
    ErinRibbens Posts: 370 Member
    Nobody???

    I think this is a great question, and one I've been thinking about lately, too. With running it was easy to set a goal- to run a 5K, improve speed, etc. With heavy weights I really have no idea what to expect on how much I will be able to lift eventually. I like having goals to set for myself but no clue what they should be!

    your starting weights sounds fairly similar to mine...although I'm still stuck at a 45 pound overhead press on week 3. :huh: I definitely know what my weak point is!
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    http://www.leangains.com/2011/09/*uckarounditis.html

    (replace the * with an "f")

    There is a section towards the top labelled Progress and Goals. I thought it was a pretty useful guideline (and a good article in general).

    Most weight lifting goals are generally body weight %s. For example, you're not ever gonna deadlift 500lbs as a 100lb female, but a large male might have that as his goal.
  • ishtar13
    ishtar13 Posts: 528 Member
    I just wrote a blog post about "how strong are you?" http://2010flacas.blogspot.com/2012/08/strength-standards-how-strong-are-you.html

    I reference gubernatrix's strength standards for women: http://gubernatrix.co.uk/2008/12/strength-standards-for-women/

    She talks about using a percentage of your body weight as a goal for "good", "very good" and "excellent" strength. As a newbie, you'll be below those, but aiming for the "good" category should help you set initial goals.
  • Jynus
    Jynus Posts: 519 Member
    the chart above seems odd to me. 1rep bench press at 50% body weight is good.. ok. But 15 pushups is also good??? wtf, a pushup is about a 50% bodyweight bench.. slightly more in fact. There is no way I can take those standards seriously...
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