Introduction

The following article outlines realistic strength standards for various categories of training experience, from noob to freak, to help set achievable goals. We will discuss the limitations of strength standards, provide tips on training progression, and give examples of successful lifters at each level.

Limitations of Strength Standards

• Genetic differences: Factors such as skeleton structure or leverages, tendon resilience, neural drive, and starting muscle mass can affect strength potential.
• Technique: Constant technique is assumed for these standards, e.g., squat depth and pausing the bar on the chest for bench press.
• Bodyweight ratios: These standards break down at very high bodyweights and mainly apply to natural, reasonably lean lifters.
• 1 rep max: These standards are for a 1 rep max, but this doesn’t need to be tested constantly.

Strength Standards for Different Experience Levels

Noob (First 3-6 months of lifting)

• Men: Squat and deadlift between the empty bar and 135 pounds, bench press between 45 and 95 pounds.
• Women: Progress to the beginner level by working on technique and incrementally adding weight to the bar in the 3-6 rep zone.

Beginner (6 months to 2 years of lifting)

• Men: 1.25x bodyweight squat, 1x bodyweight bench, and 1.5x bodyweight deadlift.
• Women: Comparable bodyweight figures based on female strength standards.
• Progression: Linear progress is expected, with new PRs set in nearly every workout.

Intermediate (2-5 years of lifting)

• Men: 1.25-1.75x bodyweight squat, 1-1.5x bodyweight bench, and 1.5-2.25x bodyweight deadlift.
• Women: Comparable bodyweight figures based on female strength standards.
• Progression: A less linear approach, such as daily undulating periodization (DUP), is recommended.

Advanced (5-10 years of lifting)

• Men: 1.75-2.5x bodyweight squat, 1.5-2x bodyweight bench, and 2.25-3x bodyweight deadlift.
• Women: Comparable bodyweight figures based on female strength standards.
• Progression: Specialization phases, addressing weak points, and hypertrophy training are necessary to advance.

Elite

• Men: 2.5-3x bodyweight squat, 2-2.25x bodyweight bench, and 3-3.5x bodyweight deadlift.
• Women: 2.25x bodyweight squat, 1.25x bodyweight bench, and 3x bodyweight deadlift.
• Progression: Not everyone can reach this level; it requires a combination of time, programming, and dedication.

Freak

• Men: Above 3x bodyweight squat, 2.25x bodyweight bench, and 3.5x bodyweight deadlift.
• Women: 2.25x bodyweight squat, 1.25x bodyweight bench, and 3x bodyweight deadlift.
• Progression: Only possible with exceptional genetics and extreme dedication.

Conclusion

The strength standards outlined in this article can help set realistic goals for lifters at various experience levels. Remember to focus on consistent technique, appropriate progression, and dedication to reach the next level in your strength journey.