Basic Fitness Strength Standards for Men and Women

Squat… Deadlift… Bench Press Strength Standards for Men and Women

Much has been written about what level of performance strength athletes should be at in certain lifts to attain elite status. These numbers are decent guidelines for people that actually compete in the strength sports but what about the huge majority that make up the rest of the population?

What strength standard should be a minimum for participation in life?

Are there baselines that every human with two arms and 2 legs and a functioning central nervous system should be able to meet?

I would say yes.

As a matter of fact I will say right now that anyone would be better at their chosen pursuits in life, physical and professional, if they attained these minimum basic strength standards.

Most importantly you do not have to dedicate your life to strength sport to reach these levels.

The mom with 2 kids can still raise her family, the computer geek can still write his program and the weekend warrior can still do whatever holds his/her attention at that particular time. Many people would already be spending more time in the gym per week than attaining these goals would demand. The fact they would not be able to meet these minimum standards has more to say with their programs than it does about their time commitment.

 

My Strength Standards for Every Able Bodied Human

• Squat bodyweight x 10 reps for males


• Squat .75 x bodyweight x 10 reps for females


• Deadlift bodyweight x 10 reps for males


• Deadlift .75 x bodyweight x 10 reps for females


• Overhead press .5 x bodyweight x 10 reps for males


• Overhead press .25 x bodyweight x 10 reps for females


• Bench press  .75 x bodyweight x 10 reps for males


• Bench press  .5 x bodyweight x 10 for reps females


• Pullups 8 reps for males


• Pullups 3 reps for females

Just to clarify, bodyweight x 10 means your bodyweight on the barbell. I don’t give a rats ass how much you can leg press or use on any machine. So for example a 150 lb woman and a 200 lb man the goals would be…

Squat

Women 112 x 10 reps

Men 200 x 10 reps

Deadlift

Women 112 x 10 reps

Men 200 x 10 reps

Overhead press

Women 37.5 x 10 reps

Men 100 x 10 reps

Bench press

Women 75 x 10 reps

Men 150 x 10 reps

That is it. I would not expect anyone who is untrained to be able to pull these off , although some genetically elite could, but anyone should be able to build up to these levels over a relatively short time. Many people will even surpass some or all of them. These are not world class strength levels. These are levels of strength that if you don’t have as a minimum you should be working to improve them.

I should not have to say this but I will anyway. DISCLAIMER: Do not go load up a bar with your bodyweight and try to do it 10 times if you have not been shown how to squat/deadlift/bench press/overhead press properly. If you do and hurt yourself, well thats your fault and you get to pay the stupid tax of being crippled up for an undetermined amount of time.

If you live near me I would be glad to help you out. If not I can also lend assistance via the internet or possibly recommend someone near you that you can see in person. Just a quick tip. The guy at “Planet 24 Hour Give Us Your Money” is not a great resource on proper exercise technique.

 Click here if you would like to chat further about increasing your personal strength standard levels.

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Basic Fitness Strength Standards for Men and Women