squating.

tylerssite99
tylerssite99 Posts: 3
in Fitness and Exercise
What should a male of 5'4 and 135 pounds squat?

Replies

  • Rayman79
    Rayman79 Posts: 2,009 Member
    As much as he can with good form...

    ... and a little more than that during his next workout...
  • tylerssite99
    tylerssite99 Posts: 3
    Is 155 a decent number? I pushed myself today and found out surprisingly I can do it
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Not really a right or wrong answer to this but here is a chart to find out where you are.

    http://www.exrx.net/Testing/WeightLifting/SquatStandards.html
  • Ralthor125
    Ralthor125 Posts: 139 Member
    I'm a 5' 4" 38 year old male. I currently squat 295 and consider that to be only half of what I should be at. Before breaking my hand, I was at 385, but two months stagnant and I've lost more strength than I care to admit.
  • Rayman79
    Rayman79 Posts: 2,009 Member
    Like most beginners tend to (and most people in general really) try not to get too caught up in numbers.

    FORM IS KING! See how much you can lift with strict form (recording yourself can be really useful). Just add a little bit of weight to the bar each session and stay consistent with your workouts.

    Edit to say the post above this one is one of the problems with asking for numbers... someone comes in here with false modesty and puts up numbers that can make you feel deflated about your own abilities! Just focus on YOU and don't give a single crap about what anyone else can lift.
  • Ralthor125
    Ralthor125 Posts: 139 Member
    As you called me out, I'll say this. I started at less than 130. Squatting you should know uses some of the strongest muscle groups in your body. To ask the question in the first place is to assume there is a number in which you are expected to have reached max...there is no max other than what you set in your own mind.

    Now you are correct about form being king. Make sure you watch videos and have someone watch/record your form.

    If done right and with consistency, you will develop very quickly in this area.

    Now my purpose in my response was not to show any false modesty Rayman79, but to show what can be done (at this height and weight) and where your head should really be. Look forward to where you want to be and don't ask for an arbitrary number. I want 600 and I'll go for it. There is a chance I'll never make it there due to my age, but I'll always be pushing for it. Don't assume you know everyone here...you don't know me or what my intents were. You miss-read me. I could assume things about you as well, but without really knowing you they would be false. Watch what you say about others until you know them...then you can call them out.
  • LuLuChick78
    LuLuChick78 Posts: 439 Member
    Is it called a "dogfight" when guys argue? lol
  • tihi18
    tihi18 Posts: 102 Member
    @ Ralthor, I don't think anyone would have called you out if you had put what you put in your 2nd post in your first post. Your 2nd post was very helpful, the first post sounded like boasting even if it wasn't.
  • jimmmer
    jimmmer Posts: 3,515 Member
    Is it called a "dogfight" when guys argue? lol

    They should probably get naked and mud wrestle.....
  • jimmmer
    jimmmer Posts: 3,515 Member
    But seriously I agree with the guys above. Don't worry about numbers. Just dial in your form and progress your numbers according to whatever scheme your non-retarded lifting routine proposes.

    Inevitably, your numbers will go up just by virtue of showing up, getting under the bar and moving some iron. That's all there is to it, at the end of the day.
  • Ralthor125
    Ralthor125 Posts: 139 Member
    I'm a little miffed at something else this morning...this is just a distraction, but I don't want people to start to assume I'm an @ss either.

    No one really likes to be judged falsely...am I right?

    He could have made his point a bit simpler without any kind of accusation.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    It depends on your level on experience, how good your form is and a few other things. Most good routines call for you to start out with just the bar (20kg) and work your way up each workout or each week. I'm 5'5" and 149lbs and I squat 180lbs for reps, another person who is 5'8" and 180lbs may squat 300lbs, whereas someone who is 6'4" and 220lbs may squat 500lbs. Don't worry too much about your genetics because it will lead you downhill in terms of motivation.

    Here are some helpful videos that are for all trainees, from sprinters, bodybuilders, powerlifters to the general man or woman who wants to get fit:
    http://www.youtube.com/watch?v=2ME8gEN54Ao (watch all 5 parts)
    http://www.youtube.com/watch?v=1Sg6wacNtDo
    http://www.youtube.com/watch?v=gVpg3ChPzrs
    http://www.youtube.com/watch?v=RnoaEjvPeBg

    And here's a useful thread with lots of info on squats http://www.myfitnesspal.com/topics/show/921806-calling-people-who-squat-heavy
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    Is 155 a decent number? I pushed myself today and found out surprisingly I can do it

    Yes, it's decent! But as others say, keep progressing as you get stronger or if it gets easier and start adding weight. It won't matter if you do 200 tomorrow if it's a crappy squat. Keep up the good work!
  • JenMc14
    JenMc14 Posts: 2,389 Member
    Is it called a "dogfight" when guys argue? lol

    Cockfight? And, just echoing others, a decent number is whatever you can lift with good form and are progressing. You can't go based off what others can do or consider a "decent number", even of someone a similar size to you. Experience, length of time lifting, etc. are all major factors.
  • astronomicals
    astronomicals Posts: 1,537 Member
    Asking questions like this is tantamount to "ego lifting"... Go down that road and you wont have much to show for your effort.
  • BeLightYear
    BeLightYear Posts: 1,450 Member
    Is it called a "dogfight" when guys argue? lol

    :laugh: :laugh: :laugh:
  • erickirb
    erickirb Posts: 12,294 Member
    Is 155 more than you did last session? if so, then it's good for you (regardless of age, weight, gender, etc) Next session if you get more than 155, then it is even a better number for you. and so on and so on.
  • HelloDan
    HelloDan Posts: 712 Member
    The guy in the white t shirt is the same size as you, so clearly anyhting less than 200kg is completely unacceptable!!!! :wink:

    http://www.youtube.com/watch?v=z3gkFt8wquw

    In all seriousness, more than you did last time is always good.
  • astronomicals
    astronomicals Posts: 1,537 Member
    Is 155 more than you did last session? if so, then it's good for you (regardless of age, weight, gender, etc) Next session if you get more than 155, then it is even a better number for you. and so on and so on.

    pretty terrible advice without properly explaining deloads and what not.... he'll run into a wall fast adding poundage at every workout

    if he could add 5 pounds at every workout, he'd double his squat in ten weeks..... thats never going to happen.... with microplates he may make it a bit longer before stalling, but, not very long
  • Shari325
    Shari325 Posts: 196 Member
    Not really a right or wrong answer to this but here is a chart to find out where you are.

    http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

    Personally, I believe such a chart is asking for injury. Attempting to begin squatting (untrained) at the weights suggested is ridiculous. It will take most people new to weight lifting several attempts with light weights to get form dialed in.

    As has already been said - Form is king!
    Start light, dial in your form, and increase weight each session.
  • erickirb
    erickirb Posts: 12,294 Member
    Is 155 more than you did last session? if so, then it's good for you (regardless of age, weight, gender, etc) Next session if you get more than 155, then it is even a better number for you. and so on and so on.

    pretty terrible advice without properly explaining deloads and what not.... he'll run into a wall fast adding poundage at every workout

    if he could add 5 pounds at every workout, he'd double his squat in ten weeks..... thats never going to happen.... with microplates he may make it a bit longer before stalling, but, not very long

    Most likely at 155lbs it will be quite a few weeks before he needs a deload anyway. You are also assuming he is squatting 3x/week. How about "overtime if your squat keep progressing..."
  • HelloDan
    HelloDan Posts: 712 Member
    pretty terrible advice without properly explaining deloads and what not.... he'll run into a wall fast adding poundage at every workout

    if he could add 5 pounds at every workout, he'd double his squat in ten weeks..... thats never going to happen.... with microplates he may make it a bit longer before stalling, but, not very long

    Most likely at 155lbs it will be quite a few weeks before he needs a deload anyway. You are also assuming he is squatting 3x/week. How about "overtime if your squat keep progressing..."

    On top of this, surely the goal is to always do more than last time, even if that's not what you actually do this session. Beyond the beginner stage, you will have to have some kind of periodisation to achieve it, but the next ultra short term goal is still more weight on the bar.
  • QuietBloom
    QuietBloom Posts: 5,413 Member
    In for squating.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Not really a right or wrong answer to this but here is a chart to find out where you are.

    http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

    Personally, I believe such a chart is asking for injury. Attempting to begin squatting (untrained) at the weights suggested is ridiculous. It will take most people new to weight lifting several attempts with light weights to get form dialed in.

    As has already been said - Form is king!
    Start light, dial in your form, and increase weight each session.

    Its just a chart. It does not say to start at the highest level of untrained. Does it really need to say from 0-_? What is it about squating that gets people so worked up?

    OP Squatting your body weight on the bar is one of the big mile stones for most people and you are already doing more than that. Like the other have said keep progressing and you will be doing 1.5 x body weight then double some day.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Yeah I think everyone has said this, but here's my two cents. Dealing with questions like this is a huge part of lifting and what you can learn from the sport. This is where discipline and maturity come into play.

    I process it as a list of priorities, a focus on what's important. It always feels good to lift more than the next guy, that's for sure, but your primary focus needs to be on how you're feeling, and where you're heading.

    My "golden rule" here is this: if your 1RM is 135, and the guy next to you is pushing his 1RM at 200, he's stronger sure, but you're both giving it exactly the same amount of effort. Equal respect for the man, right?

    Now, your 135 might not be as impressive, sure, but the bottom line for anyone who takes lifting seriously and understands strength, is that you're both pushing your envelopes, and that strength is a long term goal.

    You're also new, and you're going to be recognizing large gains in strength (both perceived and legitimately) as you continue to practice the movements and adapt to heavier loads.

    I highly recommend you buy Wender's 5/3/1. This guy has an excellent philosophy on lifting, and the program itself is great too, though for a beginner doing something like Stronglifts 5x5 is better in my opinion.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Best thing you can do for your squat is work on your form and EAT!!! 5'4" & 135lbs? YOU NEED TO EAT MORE (I can't believe no one has mentioned this)

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