Also, focus on putting squats into your program 2-3 times a week, but only go heavy 1-2 times. ... Powerlifting strength standards help you compare your one-rep max lifts in bench press, squat and deadlift (conventional or sumo) with other lifters at your bodyweight. Boasting huge numbers on back squats comes with some bragging rights. Male Powerlifting Standards (lb ) Show bodyweight ratios BW Beg. But the weights do not take into account BF%. Having a huge squat number is an easy way to impress gym-goers. Dan Johns Strength Standards For Men: Push Expected = Bodyweight bench press Game-changer = Bodyweight bench press for 15 reps Pull Expected = 5 pullups Game-changer = 15 pullups Hinge Expected = Bodyweight to 150% bodyweight deadlift Game-changer = Double-bodyweight deadlift Squat Expected = Bodyweight squat Game-changer = Bodyweight … Shutterstock. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_4',121,'0','0']));The ability to pull heavy objects off the gym floor correlates well with overall strength. General Strength Standards. If you can’t quite hit the big numbers, try working on form. He is a hard-hitting, uncompromising freelance professional writer and investigative research consultant in the fields of bodybuilding, nutrition, physiology, and powerlifting. Symmetric Strength provides a comprehensive lifter analysis based on strength research and data from strength competitions. Test your One-Rep Strength in the following 10 exercises and know for sure. Average joe: 1.5x bodyweightAbove average: 2x bodyweightSuperhero: 2.75x bodyweight. Having a shorter distance to go allows the lifter to load on more weight and boost strength. Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! Relative to bodyweight, these 200, 300, 400 and 500 numbers are roughly the equivalent to 1 for the overhead press, 1.5 for the bench press, 2 for the squat and 2.5 for the deadlift. Along with having bragging rights, throwing up a decent number on the bench press also helps you fill out a shirt and build an impressive upper body physique. Strength Standards - Bodyweight. Weightlifting Strength Standards The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight. Have your form on point? Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. 3 Strength Standards for Men. If you’re falling short on strength, try adding box squats to your routine. Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. Kilograms (kg) Pounds (lb) Age Range. Check Out Dennis' Training Reports At www.dennisbweis.com! Weight Unit. Gym bragging rights often go to the guy with the biggest bench press. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Dennis B. Weis is a Ketchikan, Alaska-based power/bodybuilder. by Jeremey DuVall, M.S., C.P.T. Our strength standards are based on millions of lifts entered by Strength Level users. Average joe: 1x bodyweightAbove average: 1.5x bodyweightSuperhero: 2x bodyweight. Strong legs not only help boost athletic performance, but bigger leg movements also correlate with better strength and size throughout other areas of the body. Front Squat. Keep the other days lighter and focus on form. All rights reserved. For strength standards that take your bodyweight, gender and training age into account, use the numbers in the tables linked … Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Stock Up For The Future With These Black Friday Face Masks Deals, Pick Up Some Of The Best Black Friday Deals For Cooling Sleep Items, Check Out Some Of The Best Black Friday Sports Deals, Flash Sale: Save Up To 56% On The Ativafit Under Desk Elliptical Bike, People Say This Thermogenic Fat Burner Is Like OTC Adderall, 5 Best Face Masks for Working Out On Amazon Right Now, This Bodyweight Routine Is the Perfect Partner Workout, Blast Your Arms With These 5 Isolated Tricep Workouts, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners.