I thought I was a beginner, but it turns out I am an early/mid intermediate by these standards. Speaks to how much social media makes it seem like everyone and their mother is out there moving crazy weights all over the place.
same for me haha 23 years old right now, been training for 5 month consistence and i am right between intermediate and advanced while thinking i was a beginner . crazy to see how much social media effects ppl
Don't pay attention to these numbers. Beginner/intermediate isn't defined by a number. You cross over into intermediate territory when you start plateauing on a simple linear progression program (starting strength, grayskull LP, etc.). Technically, you could be an intermediate lifter and only squat 225. Similarly, you could be a 405 pound squatter but still be a beginner. If you're still making beginner gains, don't sell yourself short by prematurely complicating your training with intermediate programing. Just keep doing what works until it doesn't anymore, then make calibrated changes. All of these numbers are arbitrary and possibly misleading.
I’m probably in the beginner stages still, but I’m proud of the progress I’ve made and that’s all that matters to me. I think people need to be more positive about their progress.
Definitely self empowerment! People nowadays compare themselves to influencers and powerlifters physique and strength wise too much, if you’re better than you were yesterday that’s what matters
@@shahar1811 exactly. I feel like a lot of influencers unintentionally promote people to be overly critical of themselves of course a program can help. Or the right advice might get you where you wanna be faster. The thing is that If you just apply yourself and work hard you will be satisfied as long as you’re positive.
@@enigmatic7665 Focusing on your own progress is definitely super important but it all differs person to person, I think this video isn't really that useful for the more beginning stages of lifting cause progress comes fairly naturally but I've been lifting for about 4 years and I've been hitting plateus so videos like this and others help figure out the best way out of it
@@jda8557 by all means I appreciate videos like this even if it doesn’t necessarily apply to me right now. It still helps to know a general standard of what I can expect in the coming years. All I’m saying is that no matter where someone is, usually people say oh I can only do this, or I’m not that strong. But if you keep track and look at the numbers you will see progress no matter how slow. So basically just appreciate the fact that you can even lift
When this video first came out I was an intermediate lifter. Now 2 years later I'm advanced. It takes years but if you work hard and stay consistent you can do it too.
@@Sneewolvlol Good job dude, high school is where you grow your strength the fastest, but it's gonna get hard once your body weight goes up (if not explodes in college smh)
This really made me feel better about my lifts. On social media you almost exclusively see elite/freak athletes and it almost seems like that stuff is normal, nice to be reminded that it‘s not.
@@vandalosalvaje9957 no you should strive for higher goals. even though you might not reach them, you're still going to reach acceptable goals because you set you expectations so high. It's not ok wanting to stay average
@@vandalosalvaje9957 people who don't compete don't need to go higher than intermediate, heck even higher end of beginner is good enough for most people where they are fit enough that they can get through life without having any issues that arise from lack of fitness.
Wow these standards are spot-on!! Definitely the best video I've seen on on this subject since you addressed bodyweight, absolute numbers that set the bar high, programming tips for different categories, and legitimate timeframes for real naturals. Truly well presented Jeff, I couldn't have put it better myself 💯🔥 🔥🔥
I'm pretty sure that my genetics are average at best. According to the standards here I am an intermediate even though I have been lifting for less than a year. I think these standards are way too low.
@@user-sm9zs7sc8u I was a fatass with no sport experience when I started. My genetics are nothing remarkable either, 70% of my friends can easily outlift me when they barely have 2 months of experience.
Man, thanks for the confidence boost. I’m on the low end of advanced with my squat and bench, and mid advanced on my deadlift. Don’t consider myself a powerlifter but I still enjoy lifting heavy.
squat, bench & deadlift aren't only for "powerlifters" the best physiques all have really strong 3 lifts whether they are bodybuilders, powerlifters & olympic weightlifters. Get strong at the basics & build around them :)
I cannot thank you enough for acknowledging the existence of women in all of your work. It is so rare. I understand the research is done primarily on men (which is it's own issue), so finding reliable information as a female in science based fitness can be very hard. All the more appreciated! As a 50 kg woman it's also nice to know that I've entered intermediate territory. The numbers can feel so low compared to the big guys and gals, I forget how much stronger I got already. :)
To be honest, I think that that fact just has to do with most lifters being men, profesional or amateur. It is logical to investigate more about the majority of cases, but i would also be pissed if I was a girl and it wouldn't be as much info.
@@publiovirgilio2238 in that case, yes but even medical studies are primarily done on men, and that's a problem, especially if the medicine is actually primarily bought by women
Been seriously at bench press for 4 years and still improving every other workout. Started with 100lbs, Currently 360 for 8 reps at 200lbs, and 90 pushups in a row
Clearing up a common critique of my standards: "The standards for women seem a bit low, especially for the bench press." There could be a few things going on here. First, keep in mind that I ultimately set up these categories (advanced, elite, “freak”, etc.) for the masses, i.e., a general lifting population. While I did lean on data from powerlifting competitions, I did this mainly to extrapolate those competitive results into general recommendations for the broadest array of lifters possible. One of the difficulties I had in setting up the standards was accounting for the fact that the ratios start to run away at the highest levels of competition, especially for lighter weight classes. For example: the current world bench press record in the women’s 52 kg (114 lb) weight class is 113 kg (248 lbs). That’s a 2.1x bodyweight bench!! “Ok - so maybe the Freak tier should be somewhere closer to 2x, right? Surely it shouldn’t be as low as 1.25x if the record is 2.1x?” Well, consider that in the 76 kg (167 lb) weight class - which is a middle to light-heavy weight type of weight class -- 26% competitors (4/15) at Worlds this year DID NOT EXCEED a 1.25x bodyweight bench press. When 4 of the top 15 strength athletes ON EARTH do not exceed a 1.25x bodyweight bench, that doesn’t make it seem “too low” for a “freak” categorization to me. I can see how it may seem generous to those who are truly elite (and humble about it), but I don’t think it’s too low overall. Okay, but what about lower weight classes? Well, this year in the lightest female weight class at IPF Worlds (47 kg/103.4 lbs), the highest bench:bodyweight ratio was 1.77x and the lowest was 1.17x. In the lightest weight class there is (at Worlds!) there were still competitors who didn’t reach freak status. This doesn’t sound like I’ve set the standards too low to me. To play Devil’s advocate - maybe I could have gone as high as 1.5x? But then the majority of world-level lifters would not be considered freaks. That doesn’t seem right to me. Maybe I could have gone somewhere in the middle (let’s say, 1.35x for the freak tier). Maybe. But one thing I should mention is that I really wanted to give standards as reasonably “round” figures. For me, this meant that they would be delivered in increments of 0.25. I had two reasons for this: 1. Presenting the standards in more precise increments (ex: 1.30x or 1.37x) would give the impression that the standards are less arbitrary than they actually are. To set the tiers at 1.37x or 3.14159x makes it seem like there is more algorithmic back-end math going on than there actually is. My standards are ultimately arbitrary. As I said in the video, they are based on my coaching experience, existing scales from high-level strength coaches and powerlift event results and records. For what it’s worth, I did have the strength scales peer-reviewed by some people with closer ties to strength sports than me. Still, they aren’t objectively calculable enough to warrant a level of precision beyond quarter increments in my eyes. 2. Chunking the standards like this was a bit of a stylistic preference for communication purposes. People are able to remember nice round numbers more easily and often find them easier to follow. If I had gone with more precise/less round figures, I worry that the people I am ultimately trying to reach would get bogged down in a level of meticulousness that wasn’t built into the scales to begin with. I said in the video that the numbers do break down a bit at high bodyweights (skew against you) and they also break down a bit at low bodyweights (skew in your favor) but knowing this wouldn’t make me adjust the numbers. Besides, I did factor this in on the front end by making the ranges as broad as I reasonably could. Of course, it’s impossible to capture every single lifter accurately, since the scales are inherently general, but I think they do a very good job overall. One thing that I think is going on with all the levels, is that people are exposed to a lot of insane, outlier lifters on social media. The most impressive lifts get the most traction and these are the ones we see the most. This doesn’t mean they are the most common, or even common at all. This may be skewing your perception of my scales to some extent. If you ranked highly, be proud! You’re doing awesome! If you ranked lower than you expected, use that as motivation to keep improving and becoming your best, strongest version of yourself that you can be! Hopefully this helps clear up some of that confusion! Also, I do think that this criticism is totally understandable, and I had anticipated it coming before uploading, so rest easy knowing I had considered this beforehand and still stand with the numbers as they are. Appreciate the feedback as always guys!! -Jeff
Hey guys (Jeff), I've only been training progressive overload for around 10 months, I'm 5'2 and a 120lbs female who's 19 years old and my Squat is 205 / 6 deep reps, my (sumo) deadlift is 275 for 1 full rep, back straight, and my bench is 135 for 1 rep with bar paused on my chest... I'm a bit confused, are my genetics that crazy or are these standards low? Also-- if my genetics are really that crazy, I might actually consider powerlifting; do you suggest this? If so... I may actually hire you as a coach at some point xD
This is insane my view of my strength was way skewed I’m starting off in the advanced stage for women with less than 7 months of training, on every powerlifting lift. And that’s all self taught so far, this is so intriguing to me
I do think the women's category for strength is too low. Most women can achieve advanced stages of strength than men by this standard. This is especially true for leaner women who specialize in strength training.
@@MT-pe8bh im so excited to see what more info we have on women’s strength potentials , training styles that benefit us and what that looks like at elite levels I think the bar is way higher than what we know
The main thing people need to remember, aside from those actually competing, is that measuring your own strength need only be relative to yourself. What was your strength when you first started? This is your initial measurement standard. Also, your age, genetics, training time, injury history, bodyfat and other life factors all play into it. Keep lifting and progressing, kings and queens.💪 Just try to beat the you of yesterday. And even if you don't, show up tomorrow and try again.
Thank you for this comment. I’ve had a few setbacks and I would’nt really be able to get past intermediate in most lifts even though I’ve been training for 15 years (and luckily also look like it). But I am always feeling a bit off when people mention their 1rm online.
@@Gam3rsleague Those setbacks are really the worse, i feel ya. Had made some gains, bang lost it after surgery, got back some gains, bang lost those gains due to a pill i had to take because of my ADD. I am back at my peak now after 1.5 years of lifting
No hard disagree. U should compare yourself to ur friends, family members, acquitances/peers and ppl u dislike. Comparing yourself to others can and should help motivate you. If you just say stuff like ‘it’s you Vs you’ it’s a loser mentality cos there is no reason to be competitive and push forward. Then when you’re happy with ur progress, u end up falling off.
I really needed to hear this. I was weighing in at 72kg with a personal best bench of 100kg (7 Months of working out at around 5-6 gym sessions a week) and I'd hit a wall with my growth and became extremely depressed and body conscious, I've actually been afraid to go back to the gym because of this paralysing fear of failing. Seeing someone put numbers and times to it all and seeing that I was doing a lot better than I had convinced myself has genuinely given me food for thought.
you became depressed while having such a strong bench? sounds like you have a serious mental health problem and need to stop looking at social media to compare yourself with
95kg bodyweight and I'm struggling to even come close to 90kg bench, most of the times I'm failing the 6th-7th rep at 85, and most people looking at me on the streets consider me "athletic" and "bulky". So you're already way into the intermediate period of your training, and already lightyears ahead of most of us. Don't feel bad, because you've left bad behind long ago :D
I’m one of those lifetime intermediate lifters. Simply shining a light on this honestly helped me understand I need to commit to a new plan. What worked once before doesn’t work anymore.
How long you been lifting? Switch up your plans for sure. Stick to one for awhile take a de-load then switch it up a bit. I don't know why but for me full body 3x a week works but I would always switch up my exercises and maybe the volume after de-load a little.
This gives me hope, thank you. I recently got back into lifting after nearly a decade off I had 4 good years of lifting under me previously. A month in and I'm in beginner or intermediate depending on the lift. I'm glad to know that although I've obviously lost some strength, not all hope is lost.
@@LeanAndMean44 Some of it is for sure, some of it is just how I'm built (generally muscular/easy gainer/chubby). Happy to report that although I haven't surpassed my previous PRs for single lifts, I am doing much better for the 4-10 rep range. Hopingbto beat my previous PRs by the end of the year
@UCJR55oPM0zKWO057lDqI5jQ bitch ass excuse lmfao this is coming from someone who works 80-100 hours in a single week,father, and manages to go everyday still
@@Kingf3arless LOL way to stay open minded bud. everybody has their own priorities. I'm with you ststst.. 80kg and very happy with my 200kg DL, but from here on prefer spending my time at the gym working on mobility and maintaining overall athleticism & cardio than trying to push 100kg over my head which does not improve my well-being in any shape of form and is not really a movement pattern I benefit from in life.
Yep I'm with you there. I'll be forever at the intermediate/advanced crossroad with zero interest of ever reaching for further. The only reason I train is to look good, feel good, hunt harder and paddle shark baits faster 🤣👌
As a woman who took a break from powerlifting during to COVID and life situation, the stats in this video are really reassuring! I love how this video recognizes not only the strength curve differences between females and males, but between individuals due to their own genetics. So much thought went into this video
Finally got out of the noob zone after 4 months of consistent training. Man these main lifts give me anxiety but it feels good to set new records and improve.
Considering I’ve been training for only 4 years I’m glad to see I’m on the upper end of Advanced. I’ve loved the process through and through and I genuinely didn’t expect to be on that scale.
If you hit those numbers there is no way in 4 years you haven't figured out your a freak of nature. I genuinely think your genuinely lying about not knowing.
@@badboybs98 quite honestly in some aspects I figured I was slightly above average but never a “freak of nature” and by no means I am one. Upper end of advanced in 4 years doesn’t seem that crazy of a feat considering that I’ve had the benefit of really solid training during those 4 years. Some ups and downs ofc but all in all I stayed rather committed and figured my progress was just solely due to the fact that I’m more committed than the average person. I love fitness, hell I’m a personal trainer now. So I figured it was more or less normal if not a bit above average.
After 4 years I am at the low end of Advanced. Squat comfortably in advanced, Bench dead middle in intermediate and Deadlift at 2.25x just at the boundary. This is at 3 and a half years trained, though. I've went for hypertrophy and had a break the past 6+ months
@@aceusmusic2168 same here, ive been training for a year now and i find myself on the upper end of the intermediate class, I think a big part has to do with my eating during my first year where i was pretty much in a surplus the entire year
Damn and I always thought I was lagging behind in strength or wasn’t as strong as others. I hit intermediate numbers my first year. We’re our own worst critic. Count your blessings.
@@ianguarin9773 Yeah those are probably pretty above average numbers tbh, I'm 16 working out for about 6 months or so and can only squat like 200lbs so ur definitely stronger than I am
So good to see that the past 5 years I’ve been working out haven’t been for nothing. I’m on the beginning stages of Advanced and it just gave me a new kick in the ass to push harder
Sometimes I feel down on my lifts especially seeing all the freaks on social media, but man did this video give me a massive boost in confidence. 180lb bodyweight and my maxes for bench are 225, and squat is 350 after a year and a half of lifting. Unfortunately a lower back issue has ended deadlifting for me but before that I was able to hit 395 once. Really appreciate videos like this.
@@carlosdesantiago303 I did and that’s how I got to the bottom of it and get it back to full strength. I just don’t want to risk it again. For me there’s plenty of other ways to build a strong back
@@JfaJosephR9 Agreed man. My substitute is spamming Yates rows. Perfect mix of strength and hypertrophy for me without the risk of ruining my lower back again.
I'm one of those 'lifetime intermediates' you mentioned. I've gone through literally 5 cycles of high-beginner to high-intermediate over the past 10 years. I seem to plateau somewhere around 1.75x-2x BW squat and deadlift, which would be fine, but around then I usually start to accrue minor injuries (usually lower back, and now, inflamed AC joint so bench is out too) that totally throw me off. I'm honestly considering just accepting that compounds aren't for me and sticking with machines so I can actually stay fit 365 days a year and not repeatedly de-train like this.
Broski it's likely your form more than you'd like to admit. You should dial back when you reach your ceiling and focus on building hypertrophy so you can smash through your plateaus when you go to try them out, I reccomend running through higher rep ranges of 8 through 12 reps purely to strengthen your joints. It makes breaking the plateau easier
@@simonnilsson5356 building off what Simon is saying, you cant go heavy all the time. To build strength you gotta train it and that means in all rep ranges not just within a 1rm. You only have one cns so you need to program wisely. To sum up you can't go heavy all the time. Also didn't mean to tag you Simon.
Make sure to incorporate de-load weeks, deep tissue massages, daily stretching, mobility work fish oils, 8hrs of sleep, and cryo is nice too. If you’re going to train hard, you have to recover just as hard.
I've been lifting for 2 years and had to take a long break for a back surgery at the age of 16. I am still 16 and have only been back for about 4 months and have a 1.6x bench, 2.3x deadlift and a 2.2x squat all at 145lbs body weight. I love the faces I get at the gym for bench, I am doing 220 for 3 reps
sorry to hear about your back surgery....................you want to have a long career..................my friend at the gym pushed himself too hard on squat and did not get to have a long career
@@Bombus143lol its not cap, at 145 its very believable. Im 148 with squat 2.1x ,bench 1.8x, deadlift 2.3x and I’ve only been back to the gym for 3 months. It’s kinda unfair to make comparisons if you’re young and have low body fat.
Jeff's advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took amuscle gain plan from Dietarize, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you Jeff for all the work you have done over the years.
I'm 22y 80kg, after finally stepping in the gym for the first time in my life about 1 and a half months ago its the best decision I have ever made. I tried bench recently for the first time and I found I can bench 55kg about 3 reps before needing to rest for a sec. It is so much fun trying new exercises and researching this stuff as well as seeing clear progression. If I could I would gym everyday but realistically 3 times a week is the most optimal for me.
@@mikakoivisto6504 lifting is about being honest with yourself man. And don't worry about weight too much when you that age, just eat healthy and try get involved in a lot of sports
At age 31, I've basically been intermediate since after college. During college, I peaked at a few advanced numbers but a couple injuries to my back and neck during college have prevented me from psychologically being willing to break PRs, but I've matured (or aged) over the years into being truly content that I can lift high numbers at the intermediate level pain-free. At the same time, I think my goals have changed a lot to be much more cardio-centric. Lots endurance training balanced with strength prevents me from achieving higher levels of strength since increased musculature, or rather, size of the muscle cell, inversely correlates with mitochondrial (aerobic) efficiency; not to mention, heavier bodyweight becomes quickly counter-productive to endurance performance.
I’m 28. I definitely noticed a transition from hypertrophy when I was younger to more strength focused the last few years. Now I’m slowly changing from strength to focusing on cardio and longevity. I notice a connection between these changes and the size of my ego.
According to this I'm at least doing better than I thought I was after 3 years of serious/consistent lifting. Squat and Deadlift are both Advanced and Bench is Elite! I really appreciate you adding a reference range for women as well. Most similar videos only focus on men which is not as helpful to me as a small female. Love your content!
I feel like the numbers for women are a bit low. I don't feel like I should be intermediate, I've had a lot of trouble with injury etc over my three years so I'd expect my weights to be beginner not upper intermediate.
@@Ailieorz I mean, I think it would be really hard to have an actual definitive benchmark for these things, but they are based on data and probably aren't TOO far off. At the very least, I'd say to take it as a sign that you're doing the right things and making great progress despite setbacks~
Been training for about 18 months in total. Being consistent for the last 6 months and already in the early intermediate phase. Crazy what consistency does!!
I have quite odd genetics (which I knew before, but this points it out further). I have been lifting inconsistently for a few years now, and I have done squat, bench and deadlift for the same amount of time. Despite that, my bench is still at 75kg (nooob level) while I can deadlift 210kg (advanced). On deadlift I make progress even if I only lift once every 2 weeks, while on bench I get stuck unless I train at least twice a week. I am 188cm and 91kg (6`2 and 200 pounds) and also I have massive legs but pretty small arms. Might also be a result of me being a runner and a regular cyclist in the past!
I’m 6’2” 210 lbs and have a 320 bench and had to focus for a long time just to get that while everything was on maintenance, Jeff is right on that for sure
I’m the opposite, I do pretty good on bench and rowing, while being shorter than average. I’m pretty good at deadlifting too, but squats are so annoying to do so I always end up choosing alternatives. I should be good on legs considering my sport past (cycling) but nope, I have small legs and no hamstrings. But I have massive traps that I feel on every upper movement for some reason
Now this is an encouraging video. I've only been working out for 4 weeks and those barbell exercises were my least favourite, because everyone can see how little weight I have on there, but according to this video, I'm already on the upper side of the noob category.
@@_.__._._.____. It's going ok, had to take a break due to a not gym related shoulder injury which set me back a lot, but I'm getting back to where I was before that injury step by step with every workout. And overall I've already reached my main goal which always was to get a body I feel comfortable in again.
Always remember that even if you're not lifting 2 trucks on top of another, you're still stronger than the majority of the other population that doesn't work out or even goes to the gym. So pat yourself on the back for that and for even having the will to go to the gym and improve yourself
We are currently nearing the end of month 1 of training. I'll be setting some new official PRs soon with the help of some of my friends who have been doing this for much longer than I have. So far I know my PR on deadlift was 275lb mid way through this month and my last PR on bench is 135 at the start of the month. I never set a PR on squats. Sadly, I am a pretty high BF% and weigh 230lb, but I am not all too worried about getting shredded right now and not have muscles to show for it. Strength comes first for me.
I really appreciate this video. As someone who's been lifting consistently for ~3 years I struggle with having a negative outlook on my strength levels because I compare my strength and progress to other people. This video really helped me realize that I'm doing great for the amount of time I've put in.
Another factor is rest. Without rest you won’t see gains. When you have young children in your house it is often hard to get the needed rest as they often wake up at night. Right now it is mainly my 3 year old that wakes up at night. Hopefully as he gets older he will be more like his siblings and stop waking up so much. Then maybe I can finally move from intermediate to advanced. Maybe then I can even get any older son into it too.
Agreed, being a busy parent with a full time job isn't represented well in the fitness world to my knowledge. The lack of sleep, energy required to take care of kids, and stress of work make consistent gains very difficult.
I think the time ranges account for that somewhat. We all have different builds and different circumstances, so we’ll progress at different rates. In the more severe cases though, yeah, best you can hope for is very gradual progress. Dr. Mike Israetel talks a bit about that in some of his videos. If you’re maintaining anyway, better to do it consciously and keep your physical stress low. Then when you can give weight training more attention you can really hit it hard and make some good gains.
i am literally the same height as you with the same bw and have the same squat and deadlift but a slightly lower bench, and also have been training for around 3 months on and off. seems like you'd be a perfect lifting partner
I have always felt weak, but after watching this video, I feel better about myself. I recently hit my three year mark and according to these metrics I’m actually where I’m supposed to be, in a decent multiplier.
@@ststst981 If you're intermediate, you're easily stronger than most people and also in great shape vis a vis the population at large (assuming you do even a little cardio). Nothing wrong with that.
@@matthewivancic4311 yes I do agree with you but it sometimes depends on genetics, body weight, body f@, workout schedule, etc. and yes it takes awhile to get into intermediate. I’m 135lb and doing advanced workout, I would say that I’m quite strong for my age (19) but it a long trip to take me where I’m at now. But hey at least I’m still learning on lifting properly and have someone to help me out with my workouts.
Your video is crazy accurate to my numbers. I have been lifting around 5 years and I fall in the mentioned categories. I also found myself to need hypertrophy training at this time instead of just power focus. You feel like a psychic man.
I’m genuinely surprised with me being in intermediate based on my lifts even though I’m training in the gym seriously for a couple of months only. (I did other sports before which probably influenced the result) Still, as someone who thought that I was fairly weak this definitely made me appreciate myself and the work I put in more.
dude same! i'm 5 months in at 215 was really surprised Im already at intermediate. although that has me worried cause i feel like that Plateau isn't far away...
do you know if the given weight scale he gives counts in the bar? Like when he says 80KG does he inclue the 20KG of the Bar into the 80KG or does he mean 80KG of plates
@@BackzterHD almost every time someone lists the weight for a lift it counts the bar. whats the point of not listing it since youre lifting that too, no?
I'm 31. The most important thing for you is to never stop. 15 years will pass by in a second and you'll see all of the people who had those bodies no longer do because they stop working out. It really doesn't matter how much you lift, no one cares. What does matter is keeping your body at the top level till your my age. You will be so happy you did.
@@CB-rv2lj you sound so pretentious, give a kid a break and it sounds like he should have a great body just until he reaches your age and after that point it is okay to let yourself out of shape
@@CB-rv2lj I'm 39 and i fully support your reply. I also began doing cardio 3x a week alongside lifting 3x a week. I'm not as heavy and muscular as 10 years ago, but i still have a good physique with 10% bf. And honestly, i feel better with this 8kg lower bodyweight as well. And the plus side of 20 years of training: it is really easy for me to maintain this. So i can recommend everyone to start training at a young age and continue training throughout your life. You can keep up a good physique with very little effort.
Just rewatched this after 9 months of solid training, and it’s awesome to see. I’m at 148 lbs bodyweight, 298 squat, 255 bench, and 420 deadlift (conventional). It sometimes feels like I haven’t made a ton of progress, but seeing this cross into “advanced” territory after some big shifts in training is pretty fun :)
wow you have amazing genetics! I have been working out for around 9 months at home and finally got a gym membership 1 month ago and I finally did my body weight 160 pounds on bench 1 time! can't wait to see where I am at after working out at the gym for a solid year!
wow, you got my EXACT range of beginner and starting intermediate: 2 years, exact numbers on squat (deep barbell) and deadlift (with a trapbar), but a tad higher on bench. I do 8 reps at the end of a 4 series per exercise, increasing 10 kg each time and decreasing 2 reps on each series. I had surgery for 2 herniated discs some years ago though.
I gotta say, if you're very young, you can progress much faster. So if you're young and thinking about starting to work out, I suggest go for it and never stop as long as you're able to work out. When I was around 18 I was studying at university and used my friend's dorm's gym to work out. It was a few minutes walking distance to our university and it was free, and it was completely empty most of the time. So it was great, the only problem was that there were only 100 kg of plates, so with the weight of the bar (20 kg), you could only get to 120 kg of weight for any given exercise. I was around 90 kg at the time and within the first 3 months of training, I hit 120 kg on squat, bench, and deadlift. 3 more months later, I could do a few sets of 5-8 reps for each of those exercises with 120 kg (could be 4-6 reps for bench maybe, I'm not sure). Then, I injured my left shoulder (during an accident, not in the gym), and it took around a year for me to recover. Like, for the first 3 months, my shoulder was straight up in pain all the time, and it took many more months before I was able to use my left arm normally without any pain. Anyways, I didn't fully get into working out again for years after that. Now I'm 27, and I've started working out again 2 months ago. I'm still relatively young, and I'm fully recovered from that injury, I mean it's been 8 years without any issues. But man, I'm not progressing anywhere near that fast. My 1RMs are 70kg for squat and deadlift, and 55 kg for bench. These were the weights I *started out with* when I was 18, and now I just worked up to them lol, it sucks. I don't think I'll be able to hit 120 kg within the first 6 months, or maybe even the first year. I'm still excited to get that strong again tho.
Don’t worry about it bro. At least you’re working out again and improving yourself. Sometimes, the big gains come out when you least expect it, and you’ll be glad that you kept going
Absolutely great video here, really helped to put things into perspective for me and makes me feel more confident in where I'm at. I've been pretty inconsistent with the gym, typically only going maybe once a week with a pretty sedentary job, mostly due to my night shift schedule making things harder than it should to fit in properly. Regardless of this I'm surprised I'm not in the noob category but much closer to a low intermediate/high beginner (1.36x squat, 0.9x bench, 1.6x DL). Granted I tend not to do progressive overload training, which I really should be getting into now to see how it effects my strength especially in my weakest lift. Keep up the phenomenal work!
1st week of the powerbuilding 2.0 had me sore the entire week. So refreshing to do new stuff at the gym while progressing, love the program so much! 11/10
Solid video! By your standards I reached "Advanced" on Squat (low-bar, below parallel 360x1 @ 190 BW) and deadlift (convention 450x1 @ 190 BW) and a middle-of-the-road "Intermediate" on bench (255x1 paused @ 190 BW) in just over a year. Felt great to make fast progress in the first 12 months, but boy do the gains take a lot more to squeeze out now, especially bench. Some of the programming literature out there makes my head spin and caused me to run in place with my approach for a little while. I appreciate the many videos you've rolled out simplifying a lot of the science.
This is something that isn't talked about enough! Good on you for being open about the major differences between athletes. Lots of people can be disheartened by seeing monsters with wild routines.
I weigh 149 pounds (68kg) and I'm 17. These are my results for 4 months of training. I had my first ever deadlift last week recorded at 320 pounds. I could have done 2 reps but due to injuries from rugby I'm scared of deadlifting for my lower back. Deadlift: 2.15 times my bodyweight (320 pounds) 145kg Bench press: 1.20 times my bodyweight (179 pounds) 81kg My bench press started at 100 pounds. Never recorded a deadlift I'm not full into the lifting just for fun some days after studying
Update: I've survived my first 7 months of lifting. Benched 135 lbs, Squated 215 lbs and deadlifted 275 lbs at 125 lbs BW. Jeff was my entry into how to do the gym. I intend to continue my push to 1/2/3 plates but will dial back the progression as my cycling season is fast approaching. I'll see ya'll next winter.
@@Chris-ls1ub with my cycling season in full swing, my goal has been to at least maintain my strength and I have succeeded. I can still bench 135 and I squat 205 for sets of 3-5 reps routinely. The big news is I hit 3x315 in the deadlift @ 130lbs BW to accomplish my goal of 3 plates. It moved very well and was easier than expected so I'm sure I have more. My only goal left is a 225 squat which I will get this winter. Meanwhile, I've never been better on the bike. I'm stronger and faster than last year with much better recovery. I've been more competitive in races and can tolerate much more mileage. Honestly, I feel phenomenal.
This is pretty much spot on tbh, puts me in the advanced category (pleasantly surprised with that) and have been training pretty consistently for 5 years. Probably the past 3 years or so are when I've been a lot more serious. Just started a hypertrophy block so it's reassuring to see Jeff suggest this. Time to get big and elite. We're all gonna make it boysss
something with this is wrong.. lets say two people who start at same max on squat bench deadlift, one of them is taller and heavier and both never lifted before.. after couple of years, they have same strength progress - same maxes - but according to this video one is still beginner and other one is advanced (remember, both started and ended at same max on bench dead and squat)
@@Chrontard the two have different genetics, importantly their height, and both are assumed to be reasonably slim in the video. Because of these noted differences they have different potentials for what their lifts will be. Do note, during the making of the video Jeff was in the high end of a bulk, so his scores on the test are significantly lower.
@@graxtheswampgoblinarchmage5356 ye but its strange to tell a dude who has same progress as you that he is novice because he has better potential and i am already advanced :D
@@Chrontard I get what you mean, but realistically the taller and heavier person wil lift heavier. Even when they never lifted before. That's why it's based of bodyweight, it just gives more strength.
11:10 Taylor’s little joyous hop right there says everything that needs to be said.. Being able to jump that high with NO need to bend shows us how ludicrously strong his fast twitch fibers and tendons are.
This is cool to see. I’m 31 and have been casually lifting since college while picking up activities like rock climbing and Jiu Jitsu. I recently started taking lifting extremely seriously for the first time over the last 12 months and am currently at intermediate to advanced. At BW 185 my squat is 300, my bench is 285 and my deadlift is 425. Good luck on the gains everyone!
For as long as I can remember I've felt like i will never be "strong", and so many people around me are lifting so much more. but in reality when I look back I've never really specifically trained for strength for very long. From May this year I focused on getting my muscle back after the lockdowns for 4-5 months and then started a strength program. My deadlift went from 110kg for 4, to 126kg for 4 in 8 weeks, so at that kind of progress I'm clearly still a beginner when it comes to strength, so there may still be hope
Great video. It’s reaffirming to see that I’m right in the middle range of where I should be after 2.5 years of steady training. As humans we always compare ourselves to what other people are lifting and it can be demoralizing
I wish I could be as strong as you one day, but I am still really fat and weak... Have been working out so hard recently though. Going to gym every other day, and I got great meal plan from Next Level Diet. I hope I will slim down fast so I can start with calisthenics. I believe in myself, that's the most important thing IMO.
Thank you for this video. It made me realize how weak my bench press. I’m way behind, probably a lot to do with a surgery I had. It affected my chest the most. And I have long arms. So! I’ll prioritize bench press and I look forward to see what happens! (I really like your channel and you’ve done much for me. Your content is helpful, chill and necessary for a “healthy” way of how we “should” look at health.)
Thank you so much for this video! I was trying to see how realistic my progress is and I was quite disappointed in my progress but I seem to be on track. I’m 28M 235lbs at the moment started jogging/gym using machines about 5months ago. Just started doing free weights 2 weeks ago and tried 1 rep maxes at my friends place last night. I did a half marathon last month with 19mins/mile 😂, deadlift 270, squat 155, I didn’t test bench but I do 3x10 at 95lbs. I appreciate it to know that I’m on track 😊
i have watched this video for the first time now and i have been going to the gym for 1,5 years now and i can proudly say that this is an confidence booster i have been 17 for 3 months now and my PRs are 97,5 bench 210 deadlift and 160 squat THOSE ARE ALL IN KGS so i can proudly say that im no longer struggling with insecurity of being not strong enough.
I've been powerlifting for about 6mo now, and it's odd to me personally how these numbers look for the experience brackets. I'm 6'1 155lbs with a 1.7x squat, .87x bench, and 2x Deadlift. It's really great to get some perspective on this, and I'm really motivated to see how far I can push my physique.
I am glad I watched this video. I am on the low side of a beginner lifter (7 months of training) but I almost have a 1x bench press (5lbs off) I have a 1.5x deadlift and a 1.05x squat (I recently started hitting squats previously I didn’t have the equipment). Thank you for the video Jeff you made me feel good about my weightlifting journey.
I just hit 315 bench press in two years exactly. Started with a 135 bench. My OHp is 215. It was 65 lbs when I stared. Thanks Jeff for all of the knowledge which helped me get here.
This video changed my view around my genetics and how strong I am. I always thought I am at an intermediate level, considering what we see all over social media. But I am actually at advanced level, in my first year of lifting, which makes me want to push harder to see what I am capable of in the years to come. I always thought I had shit genetics, and I always felt bad about it, this video motivated me a lot. I don’t think I will ever get to freak level, I don’t think I have the genetics for that,(especially after the dude he showed as an example, dude is an alien) but I really wanna hit elite level in next 2-3 years.
Great breakdown of the full spectrum of experience levels that can help manage expectations & give a rough roadmap to follow depending on goals. Now I know what those community strength polls were all about. 💪
@@IsmailKhan-fg9tj That’s a very difficult question to answer as everyone is an individual with different goals, different base genetics, different training philosophies, etc….. In short, I think Jeff did a very good job of explaining this in his video, and I’ve found that given enough consistent effort put in using high enough levels of intensity with the right amount of volume as well, people will generally progress from beginner to intermediate level, and possibly to the advanced stage before long as well. Of course it does help to periodically change things up a bit as you progress, and following a periodized training program will become a very valuable aid in getting past the intermediate stage as Jeff even stated. There’s more to this than what I said above, as proper nutrition, sleep, recovery time, frequency, proper form, hard reps, etc, all play a role here as well, but this should at least be a good starting point to answering your question.
I deadlift twice my bodyweight 1 year into my training. This was such an enormous confidence boost to realize I've come way further than what some of my inner voices have been telling me.
i thought i sucked as im quite small but as a 135 pound man at 5'11 i was able to put up 135 on my first time benching, wanting to gain some weight in general so I hope I can keep improving along with it!
I'm at the end of the intermediary stage and started doing the undulating technique in my training a couple weeks ago just out if instinct, glad to see I'm on the right track.
this vid was a huge confidence boost to watch. i started lifting about 2 months ago, before that had done some biking and push-ups but that’s pretty much it. my maxes rn are 130 for bench, 225 for squat, and 265 for deadlift, at 150 lbs bodyweight
Interesting. I just started lifting 9 months ago when I started CrossFit, and only as it was programmed in the daily workouts. I'm solidly in the Advanced metrics on my bench and deadlift and just 15 pounds out of it in my latest back squat 1 rep. Being a 120 lb, in my 40s female, never having done either deadlift or back squat before and last time I benched regularly was years ago, this makes me kind of excited to see what's to come!
I never considered the fact that I may have good genetics. I always assumed I didn't because I'm fairly skinny, but after only about 6 months of strength training I am already well out of the 'beginner' phase in all three lifts and fit into the 'advanced' category with my squat. I am 145 lbs at 16 years old and with the exception of biking and doing a bit of manual labor, I don't really know how I got so strong. I have been working out for years but only by doing bodyweight exercises and totally neglecting legs and when I first started going to the gym, I never used freeweights. I remember failing a 95 pound bench just a few months ago and now I'm at 160. This video was definitely helpful because of the damage social media can do by making people feel small and weak, because it sure did that to me and I know a lot of other people suffer with that too.
Fantastic video Jeff. The time and dedication it took to generate these percentages based on data points from past competitions and your own coaching experience must have been quite the undertaking. Your charts clarified my own goals. Thanks.
Firmly in the intermediate, which i’m super proud of because I started out in the beginner category, benching 95lbs at 110lbs. 2 years later, benching 175, pulling 295, and squatting 245 at 145lbs. Gonna implement heavy/light days into my routine since I am feeling the intermediate plateau
I must either be training wrong or just have longer arms, but all my numbers looking good apart from bench. I started training February this year at 6'1 210lbs and I am able to do 1.6x squat 1.9x deadlift but only 0.9x on bench. I have maintained the same weight through the year roughly
the same, I also started from February, 175cm 65 kg my progress Bench 1,6× Barbel row 1,2× Squat 1,5× Deadlift konvensional2× Ohp 0,8× Bicep dumbell cURL 20 kg/1 reps
I used to be in the Advanced category but a lot of stop-start gym cycles over the years means that I’m almost 40 now and more focused on looking after my back and joints so happy to stay intermediate for the foreseeable future. Staying healthy, fit, somewhat strong, and most importantly - Injury free is fine for me.
glad you did this, a lot of people progress differently. I found myself in the middle of how long it should take for each stage. Granted I don’t train as much and as hard as I possibly could. But I really appreciate just how honest and realistic this progression is. Good video!
My only comment on this would be that it would have been nice to have the kg equivalent for the examples of a 140lbs woman! The video itself was super informative, happy to wee that my strength is where it should be for an advanced lifter (about 5.5 years now)
I would love to see this same ranges for the other compound exercises. Pull-ups/cable pull downs Overhead press bar/DB Rows bar/seated cable And any other compounds Love your work my guy.
ok this got my self esteem up while giving me a goal to set my eyes on, i am 3 months in training and I've been putting up numbers akin to low level intermediates, gives me hope for the future
![ลองสุ่มไอโฟน 990 โกงมั้ย? [ โกงมั้ยครับ ep.101 ] | DOM](http://i.ytimg.com/vi/bfsWe0j492k/mqdefault.jpg)
I thought I was a beginner, but it turns out I am an early/mid intermediate by these standards. Speaks to how much social media makes it seem like everyone and their mother is out there moving crazy weights all over the place.
that's a fantastic point, man
same for me haha 23 years old right now, been training for 5 month consistence and i am right between intermediate and advanced while thinking i was a beginner . crazy to see how much social media effects ppl
The trick is to assume everyone is lying about the weight they are lifting
Don't pay attention to these numbers. Beginner/intermediate isn't defined by a number. You cross over into intermediate territory when you start plateauing on a simple linear progression program (starting strength, grayskull LP, etc.). Technically, you could be an intermediate lifter and only squat 225. Similarly, you could be a 405 pound squatter but still be a beginner. If you're still making beginner gains, don't sell yourself short by prematurely complicating your training with intermediate programing. Just keep doing what works until it doesn't anymore, then make calibrated changes. All of these numbers are arbitrary and possibly misleading.
I am at the end of the intermediate phase but feel weak as fuck. I need to recosnider my thoughts
I’m probably in the beginner stages still, but I’m proud of the progress I’ve made and that’s all that matters to me. I think people need to be more positive about their progress.
Definitely self empowerment! People nowadays compare themselves to influencers and powerlifters physique and strength wise too much, if you’re better than you were yesterday that’s what matters
@@shahar1811 exactly. I feel like a lot of influencers unintentionally promote people to be overly critical of themselves of course a program can help. Or the right advice might get you where you wanna be faster. The thing is that If you just apply yourself and work hard you will be satisfied as long as you’re positive.
@@enigmatic7665 Focusing on your own progress is definitely super important but it all differs person to person, I think this video isn't really that useful for the more beginning stages of lifting cause progress comes fairly naturally but I've been lifting for about 4 years and I've been hitting plateus so videos like this and others help figure out the best way out of it
@@jda8557 by all means I appreciate videos like this even if it doesn’t necessarily apply to me right now. It still helps to know a general standard of what I can expect in the coming years. All I’m saying is that no matter where someone is, usually people say oh I can only do this, or I’m not that strong. But if you keep track and look at the numbers you will see progress no matter how slow. So basically just appreciate the fact that you can even lift
@PogChamp I’m not the strongest person by any means either. But keep at it you’ll get where you want to!
I can only imagine how much time you spent key framing all the movements in this. Top-notch work as always, Jeff!
Oh damn it’s the guy who taught me to how to make sandwiches
My favourite yt cook and my favourite yt body builder colab when? 👀
@@nathanhernandez7173 Oh damn and he also has a dope ass moustache
I didnt think I'd find ethan here
Food and muscle collab when?!?!
When this video first came out I was an intermediate lifter. Now 2 years later I'm advanced. It takes years but if you work hard and stay consistent you can do it too.
im 15 and im an advanced lifter and ive been training for 1 year
@@Sneewolvlol Good job dude, high school is where you grow your strength the fastest, but it's gonna get hard once your body weight goes up (if not explodes in college smh)
me too!!! very excited to see where I am in another 2 years:)
@@Sneewolvlol You must weight 60kg, then. Or you're full of bs
@@peteryu8711 I gained 18kg in 6 months haha of course I also gained a bit of fat with that
This really made me feel better about my lifts. On social media you almost exclusively see elite/freak athletes and it almost seems like that stuff is normal, nice to be reminded that it‘s not.
You see that the most because, unless you’re among “the best”, no one will ‘root’ for you. It is nice. You’re right.
Same. Although I'm stuck in the intermediate category without trying to get out of it, I still feel good about not being noob or beginner.
I think most of the average lifters are on the intermediate level and that's O.K.
@@vandalosalvaje9957 no you should strive for higher goals. even though you might not reach them, you're still going to reach acceptable goals because you set you expectations so high. It's not ok wanting to stay average
@@vandalosalvaje9957 people who don't compete don't need to go higher than intermediate, heck even higher end of beginner is good enough for most people where they are fit enough that they can get through life without having any issues that arise from lack of fitness.
Wow these standards are spot-on!! Definitely the best video I've seen on on this subject since you addressed bodyweight, absolute numbers that set the bar high, programming tips for different categories, and legitimate timeframes for real naturals. Truly well presented Jeff, I couldn't have put it better myself 💯🔥 🔥🔥
Rack pulls above the knee ftw. :D
High Thumos
I'm pretty sure that my genetics are average at best. According to the standards here I am an intermediate even though I have been lifting for less than a year. I think these standards are way too low.
@@HA-ml4sx I think the noob category is very varied. Some people will not start as a noob, that’s just on sports experience.
@@user-sm9zs7sc8u I was a fatass with no sport experience when I started. My genetics are nothing remarkable either, 70% of my friends can easily outlift me when they barely have 2 months of experience.
Editing skills: Freak
Hey, you're a doctor now, could you get drugs for Jeff?
@@HereForTheComments Doctorate degree, not medical degree. Not the same
@@kevingarcia-gz7or Could she get drugs for herself?
@@HereForTheComments no
@@kevingarcia-gz7or But she's an important person in academia. Surely someone would give her drugs.
Man, thanks for the confidence boost. I’m on the low end of advanced with my squat and bench, and mid advanced on my deadlift. Don’t consider myself a powerlifter but I still enjoy lifting heavy.
squat, bench & deadlift aren't only for "powerlifters" the best physiques all have really strong 3 lifts whether they are bodybuilders, powerlifters & olympic weightlifters. Get strong at the basics & build around them :)
I cannot thank you enough for acknowledging the existence of women in all of your work. It is so rare. I understand the research is done primarily on men (which is it's own issue), so finding reliable information as a female in science based fitness can be very hard. All the more appreciated!
As a 50 kg woman it's also nice to know that I've entered intermediate territory. The numbers can feel so low compared to the big guys and gals, I forget how much stronger I got already. :)
Check out female competitive powerlifters to get a perspective on what's possible. More women need to lift seriously 💪
To be honest, I think that that fact just has to do with most lifters being men, profesional or amateur. It is logical to investigate more about the majority of cases, but i would also be pissed if I was a girl and it wouldn't be as much info.
@@publiovirgilio2238 in that case, yes
but even medical studies are primarily done on men, and that's a problem, especially if the medicine is actually primarily bought by women
@@thomas.thomas mayve that women are afraid of risks in testing medicine. They are more risk averse.
@@ItzTrickshotHD you definitely know how women work
Been seriously at bench press for 4 years and still improving every other workout. Started with 100lbs, Currently 360 for 8 reps at 200lbs, and 90 pushups in a row
You natty?
@@bryanmoreno8166 yep. I live in Jamaica so gear is hard to get lol.
You’re strong man! Good work!
@Arnav K someone who is young? Lol
@AK Me, although I do have short arms.
Clearing up a common critique of my standards: "The standards for women seem a bit low, especially for the bench press."
There could be a few things going on here. First, keep in mind that I ultimately set up these categories (advanced, elite, “freak”, etc.) for the masses, i.e., a general lifting population. While I did lean on data from powerlifting competitions, I did this mainly to extrapolate those competitive results into general recommendations for the broadest array of lifters possible.
One of the difficulties I had in setting up the standards was accounting for the fact that the ratios start to run away at the highest levels of competition, especially for lighter weight classes. For example: the current world bench press record in the women’s 52 kg (114 lb) weight class is 113 kg (248 lbs). That’s a 2.1x bodyweight bench!! “Ok - so maybe the Freak tier should be somewhere closer to 2x, right? Surely it shouldn’t be as low as 1.25x if the record is 2.1x?”
Well, consider that in the 76 kg (167 lb) weight class - which is a middle to light-heavy weight type of weight class -- 26% competitors (4/15) at Worlds this year DID NOT EXCEED a 1.25x bodyweight bench press. When 4 of the top 15 strength athletes ON EARTH do not exceed a 1.25x bodyweight bench, that doesn’t make it seem “too low” for a “freak” categorization to me. I can see how it may seem generous to those who are truly elite (and humble about it), but I don’t think it’s too low overall.
Okay, but what about lower weight classes? Well, this year in the lightest female weight class at IPF Worlds (47 kg/103.4 lbs), the highest bench:bodyweight ratio was 1.77x and the lowest was 1.17x. In the lightest weight class there is (at Worlds!) there were still competitors who didn’t reach freak status. This doesn’t sound like I’ve set the standards too low to me.
To play Devil’s advocate - maybe I could have gone as high as 1.5x? But then the majority of world-level lifters would not be considered freaks. That doesn’t seem right to me.
Maybe I could have gone somewhere in the middle (let’s say, 1.35x for the freak tier). Maybe. But one thing I should mention is that I really wanted to give standards as reasonably “round” figures. For me, this meant that they would be delivered in increments of 0.25. I had two reasons for this:
1. Presenting the standards in more precise increments (ex: 1.30x or 1.37x) would give the impression that the standards are less arbitrary than they actually are. To set the tiers at 1.37x or 3.14159x makes it seem like there is more algorithmic back-end math going on than there actually is. My standards are ultimately arbitrary. As I said in the video, they are based on my coaching experience, existing scales from high-level strength coaches and powerlift event results and records. For what it’s worth, I did have the strength scales peer-reviewed by some people with closer ties to strength sports than me. Still, they aren’t objectively calculable enough to warrant a level of precision beyond quarter increments in my eyes.
2. Chunking the standards like this was a bit of a stylistic preference for communication purposes. People are able to remember nice round numbers more easily and often find them easier to follow. If I had gone with more precise/less round figures, I worry that the people I am ultimately trying to reach would get bogged down in a level of meticulousness that wasn’t built into the scales to begin with.
I said in the video that the numbers do break down a bit at high bodyweights (skew against you) and they also break down a bit at low bodyweights (skew in your favor) but knowing this wouldn’t make me adjust the numbers. Besides, I did factor this in on the front end by making the ranges as broad as I reasonably could. Of course, it’s impossible to capture every single lifter accurately, since the scales are inherently general, but I think they do a very good job overall.
One thing that I think is going on with all the levels, is that people are exposed to a lot of insane, outlier lifters on social media. The most impressive lifts get the most traction and these are the ones we see the most. This doesn’t mean they are the most common, or even common at all. This may be skewing your perception of my scales to some extent.
If you ranked highly, be proud! You’re doing awesome! If you ranked lower than you expected, use that as motivation to keep improving and becoming your best, strongest version of yourself that you can be!
Hopefully this helps clear up some of that confusion! Also, I do think that this criticism is totally understandable, and I had anticipated it coming before uploading, so rest easy knowing I had considered this beforehand and still stand with the numbers as they are. Appreciate the feedback as always guys!!
-Jeff
That’s a lot of effort
I read through it all
But I am guessing a lot of people won’t read it
Hey guys (Jeff), I've only been training progressive overload for around 10 months, I'm 5'2 and a 120lbs female who's 19 years old and my Squat is 205 / 6 deep reps, my (sumo) deadlift is 275 for 1 full rep, back straight, and my bench is 135 for 1 rep with bar paused on my chest... I'm a bit confused, are my genetics that crazy or are these standards low? Also-- if my genetics are really that crazy, I might actually consider powerlifting; do you suggest this? If so... I may actually hire you as a coach at some point xD
@G E T R E K T I'm not taking test, and give me someplace/somewhere to send some vids and I'll send em
@G E T R E K T gotchu lemme edit it up then
@G E T R E K T I just uploaded 2
Short videos of my bench and deadlift
This is insane my view of my strength was way skewed I’m starting off in the advanced stage for women with less than 7 months of training, on every powerlifting lift. And that’s all self taught so far, this is so intriguing to me
I do think the women's category for strength is too low. Most women can achieve advanced stages of strength than men by this standard. This is especially true for leaner women who specialize in strength training.
@@MT-pe8bhtru. Freak levels for female bench would should be more at like 1.5x+ bw
@@MT-pe8bh im so excited to see what more info we have on women’s strength potentials , training styles that benefit us and what that looks like at elite levels I think the bar is way higher than what we know
You have some good genetics then. IF you train hard every time you can really make hella progress
Yes dear, I will do the dishes tonight. No worries
The main thing people need to remember, aside from those actually competing, is that measuring your own strength need only be relative to yourself. What was your strength when you first started? This is your initial measurement standard. Also, your age, genetics, training time, injury history, bodyfat and other life factors all play into it. Keep lifting and progressing, kings and queens.💪 Just try to beat the you of yesterday. And even if you don't, show up tomorrow and try again.
Thank you for this comment. I’ve had a few setbacks and I would’nt really be able to get past intermediate in most lifts even though I’ve been training for 15 years (and luckily also look like it). But I am always feeling a bit off when people mention their 1rm online.
I had to work from the least muscle on an upper body that you can imagine to benching 2/3 bodyweight
@@Gam3rsleague Those setbacks are really the worse, i feel ya. Had made some gains, bang lost it after surgery, got back some gains, bang lost those gains due to a pill i had to take because of my ADD. I am back at my peak now after 1.5 years of lifting
This video comparison doesn't include natural vs enhanced athletes.
No hard disagree. U should compare yourself to ur friends, family members, acquitances/peers and ppl u dislike. Comparing yourself to others can and should help motivate you. If you just say stuff like ‘it’s you Vs you’ it’s a loser mentality cos there is no reason to be competitive and push forward. Then when you’re happy with ur progress, u end up falling off.
I really needed to hear this. I was weighing in at 72kg with a personal best bench of 100kg (7 Months of working out at around 5-6 gym sessions a week) and I'd hit a wall with my growth and became extremely depressed and body conscious, I've actually been afraid to go back to the gym because of this paralysing fear of failing.
Seeing someone put numbers and times to it all and seeing that I was doing a lot better than I had convinced myself has genuinely given me food for thought.
For 7 months of working out thats a very strong bench press. Keep it man!
Ive been going for 6 months and my bench is 65 but i am 15 and weight 61KG. Your 100KG bench is great and you should be proud
you became depressed while having such a strong bench?
sounds like you have a serious mental health problem and need to stop looking at social media to compare yourself with
Nigga wtf. No way people actually think like this
95kg bodyweight and I'm struggling to even come close to 90kg bench, most of the times I'm failing the 6th-7th rep at 85, and most people looking at me on the streets consider me "athletic" and "bulky". So you're already way into the intermediate period of your training, and already lightyears ahead of most of us. Don't feel bad, because you've left bad behind long ago :D
I’m one of those lifetime intermediate lifters. Simply shining a light on this honestly helped me understand I need to commit to a new plan. What worked once before doesn’t work anymore.
Is this trolling?
Also get your hormones and bloodwork checked by a sports doctor.
No shame in taking supplements just to bring you back to a natural levels.
How long you been lifting? Switch up your plans for sure. Stick to one for awhile take a de-load then switch it up a bit. I don't know why but for me full body 3x a week works but I would always switch up my exercises and maybe the volume after de-load a little.
This gives me hope, thank you. I recently got back into lifting after nearly a decade off I had 4 good years of lifting under me previously. A month in and I'm in beginner or intermediate depending on the lift. I'm glad to know that although I've obviously lost some strength, not all hope is lost.
Muscle memory
@@LeanAndMean44 Some of it is for sure, some of it is just how I'm built (generally muscular/easy gainer/chubby).
Happy to report that although I haven't surpassed my previous PRs for single lifts, I am doing much better for the 4-10 rep range. Hopingbto beat my previous PRs by the end of the year
1.75 squat , 1.19 bench , 2.12 deadlift. Hoping to improve massively over 23. Best of luck to everyone!
how’s it going?
@@emeralff881 fr
These numbers are similar to mine
what's up with the decimal? you lift just 1 kg?
@@AshishKhetwal the numbers are ratios. he means that he has a 1.75x body weight squat, a 1.19x body weight bench, and a 2.12x body weight deadlift.
Im forever intermediate and I'm fine with that, as my goal is just to look good and feel healthy. It was never a dedicated intensive hobby for me
Yep, there is a limit to how much time, money and energy I can dedicate to fitness, which sets my limit at intermediate, and that's okay.
@UCJR55oPM0zKWO057lDqI5jQ bitch ass excuse lmfao this is coming from someone who works 80-100 hours in a single week,father, and manages to go everyday still
@@Kingf3arless LOL way to stay open minded bud. everybody has their own priorities. I'm with you ststst.. 80kg and very happy with my 200kg DL, but from here on prefer spending my time at the gym working on mobility and maintaining overall athleticism & cardio than trying to push 100kg over my head which does not improve my well-being in any shape of form and is not really a movement pattern I benefit from in life.
Yep I'm with you there. I'll be forever at the intermediate/advanced crossroad with zero interest of ever reaching for further. The only reason I train is to look good, feel good, hunt harder and paddle shark baits faster 🤣👌
@@Kingf3arless People have other priorities. I could train more besides studying medicine but I also like practicing to play the guitar.
As a woman who took a break from powerlifting during to COVID and life situation, the stats in this video are really reassuring! I love how this video recognizes not only the strength curve differences between females and males, but between individuals due to their own genetics. So much thought went into this video
I’m glad that you’re getting back into working out again. Keep at it!
Everyone stronger than me is a freak, everyone weaker than me is a noob.
Finally got out of the noob zone after 4 months of consistent training. Man these main lifts give me anxiety but it feels good to set new records and improve.
Considering I’ve been training for only 4 years I’m glad to see I’m on the upper end of Advanced. I’ve loved the process through and through and I genuinely didn’t expect to be on that scale.
If you hit those numbers there is no way in 4 years you haven't figured out your a freak of nature. I genuinely think your genuinely lying about not knowing.
@@badboybs98 quite honestly in some aspects I figured I was slightly above average but never a “freak of nature” and by no means I am one. Upper end of advanced in 4 years doesn’t seem that crazy of a feat considering that I’ve had the benefit of really solid training during those 4 years. Some ups and downs ofc but all in all I stayed rather committed and figured my progress was just solely due to the fact that I’m more committed than the average person. I love fitness, hell I’m a personal trainer now. So I figured it was more or less normal if not a bit above average.
After 4 years I am at the low end of Advanced. Squat comfortably in advanced, Bench dead middle in intermediate and Deadlift at 2.25x just at the boundary. This is at 3 and a half years trained, though. I've went for hypertrophy and had a break the past 6+ months
@@aceusmusic2168 same here, ive been training for a year now and i find myself on the upper end of the intermediate class, I think a big part has to do with my eating during my first year where i was pretty much in a surplus the entire year
@random viewer huh?
Damn and I always thought I was lagging behind in strength or wasn’t as strong as others. I hit intermediate numbers my first year. We’re our own worst critic. Count your blessings.
same. when i was 14 and training for two months i thought my 165 squat 1rm pr was below average. in hindsight it was completely fine.
Same I haven't finished my first year yet(like a month left) but I am in the intermediate category
@@ianguarin9773 Yeah those are probably pretty above average numbers tbh, I'm 16 working out for about 6 months or so and can only squat like 200lbs so ur definitely stronger than I am
Fr. I've been lifting for under a year and both my squat and deadlift are considered advanced. I never knew I was considered that strong
It was the complete opposite for me, and I'm still not getting stronger while in the beginner category.
1:36 the smile on the deadlift😂😂
So good to see that the past 5 years I’ve been working out haven’t been for nothing. I’m on the beginning stages of Advanced and it just gave me a new kick in the ass to push harder
Sometimes I feel down on my lifts especially seeing all the freaks on social media, but man did this video give me a massive boost in confidence. 180lb bodyweight and my maxes for bench are 225, and squat is 350 after a year and a half of lifting. Unfortunately a lower back issue has ended deadlifting for me but before that I was able to hit 395 once. Really appreciate videos like this.
Same reason for quitting deadlifts. Havent found a reason to try them again, since all my other lifts are improving really nicely
You should go to a chiropractor. It's probably a spinal issue with a bone that moved out of place.
@@carlosdesantiago303 I did and that’s how I got to the bottom of it and get it back to full strength. I just don’t want to risk it again. For me there’s plenty of other ways to build a strong back
@@tylerszach3634 deadlifts are too high risk and low reward in terms of muscle building. Great for overall strength but muscle building not as much
@@JfaJosephR9 Agreed man. My substitute is spamming Yates rows. Perfect mix of strength and hypertrophy for me without the risk of ruining my lower back again.
I'm one of those 'lifetime intermediates' you mentioned. I've gone through literally 5 cycles of high-beginner to high-intermediate over the past 10 years. I seem to plateau somewhere around 1.75x-2x BW squat and deadlift, which would be fine, but around then I usually start to accrue minor injuries (usually lower back, and now, inflamed AC joint so bench is out too) that totally throw me off. I'm honestly considering just accepting that compounds aren't for me and sticking with machines so I can actually stay fit 365 days a year and not repeatedly de-train like this.
run gear
Broski it's likely your form more than you'd like to admit. You should dial back when you reach your ceiling and focus on building hypertrophy so you can smash through your plateaus when you go to try them out, I reccomend running through higher rep ranges of 8 through 12 reps purely to strengthen your joints. It makes breaking the plateau easier
Do you perioditize? Its essential for both hypertrophy and strenght.
@@simonnilsson5356 building off what Simon is saying, you cant go heavy all the time. To build strength you gotta train it and that means in all rep ranges not just within a 1rm. You only have one cns so you need to program wisely. To sum up you can't go heavy all the time. Also didn't mean to tag you Simon.
Make sure to incorporate de-load weeks, deep tissue massages, daily stretching, mobility work fish oils, 8hrs of sleep, and cryo is nice too.
If you’re going to train hard, you have to recover just as hard.
I've been lifting for 2 years and had to take a long break for a back surgery at the age of 16. I am still 16 and have only been back for about 4 months and have a 1.6x bench, 2.3x deadlift and a 2.2x squat all at 145lbs body weight. I love the faces I get at the gym for bench, I am doing 220 for 3 reps
sorry to hear about your back surgery....................you want to have a long career..................my friend at the gym pushed himself too hard on squat and did not get to have a long career
Glad to see you back pumping iron :) You're a strong dude!
You dropped this 🧢
@@Bombus143lol its not cap, at 145 its very believable. Im 148 with squat 2.1x ,bench 1.8x, deadlift 2.3x and I’ve only been back to the gym for 3 months. It’s kinda unfair to make comparisons if you’re young and have low body fat.
Jeff's advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took amuscle gain plan from Dietarize, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you Jeff for all the work you have done over the years.
Fuck off with Dietarize already.
very original comment...
I'm 22y 80kg, after finally stepping in the gym for the first time in my life about 1 and a half months ago its the best decision I have ever made. I tried bench recently for the first time and I found I can bench 55kg about 3 reps before needing to rest for a sec.
It is so much fun trying new exercises and researching this stuff as well as seeing clear progression. If I could I would gym everyday but realistically 3 times a week is the most optimal for me.
You have so much potential!! Keep up the good work 💪
I hope you're still making good progress? :)
@@lukaskarlgerhard yea I am, I bench 60kg now and my one rep max is about 70kg
@@solaire7046 oh my gosh same but I'm 13y old.
@@mikakoivisto6504 lifting is about being honest with yourself man. And don't worry about weight too much when you that age, just eat healthy and try get involved in a lot of sports
At age 31, I've basically been intermediate since after college. During college, I peaked at a few advanced numbers but a couple injuries to my back and neck during college have prevented me from psychologically being willing to break PRs, but I've matured (or aged) over the years into being truly content that I can lift high numbers at the intermediate level pain-free. At the same time, I think my goals have changed a lot to be much more cardio-centric. Lots endurance training balanced with strength prevents me from achieving higher levels of strength since increased musculature, or rather, size of the muscle cell, inversely correlates with mitochondrial (aerobic) efficiency; not to mention, heavier bodyweight becomes quickly counter-productive to endurance performance.
About to turn 30 myself and this is basically my situation as well haha. At least we're staying fit!
I’m 28. I definitely noticed a transition from hypertrophy when I was younger to more strength focused the last few years. Now I’m slowly changing from strength to focusing on cardio and longevity. I notice a connection between these changes and the size of my ego.
6 monts of traning
Bw-50
Deadlift-115kg
Squat-90kg
Bench55kg
According to this I'm at least doing better than I thought I was after 3 years of serious/consistent lifting. Squat and Deadlift are both Advanced and Bench is Elite! I really appreciate you adding a reference range for women as well. Most similar videos only focus on men which is not as helpful to me as a small female. Love your content!
Something tells me you are going to be elite in everything by the 5 year mark. Definetely above average genetics and dedication.
I feel like the numbers for women are a bit low. I don't feel like I should be intermediate, I've had a lot of trouble with injury etc over my three years so I'd expect my weights to be beginner not upper intermediate.
It's cool to see voice actors that lift!
@@Ailieorz I mean, I think it would be really hard to have an actual definitive benchmark for these things, but they are based on data and probably aren't TOO far off. At the very least, I'd say to take it as a sign that you're doing the right things and making great progress despite setbacks~
@@Ailieorz Look at Jeffs new community post!
Competing anytime soon? I'd love to see you crush that bench record.
Yoo Justin
@@JustLeein hey Justin
justin 😮, hi
@@JustLeein for the average newer lifter this applies well
Justinnnnm
Interesting. I assumed I was a noob on all lifts but I’m actually heading for beginner status with my bench at 105lbs. Sweet!
How much do you weigh
@@stare4539195 lbs
Pleasantly surprised as well. Always thought my bench was super weak but seems like I'm on track if not a little ahead 3.5 months in.
Bench 105lbs for one rep or how many reps?
@@ClashwithBuzz 6 reps!
Been training for about 18 months in total. Being consistent for the last 6 months and already in the early intermediate phase. Crazy what consistency does!!
Jeff's programs are the only ones in the market I consider buying. He is more of a coach and lifting connoisseur than a fitness influencer.
I have quite odd genetics (which I knew before, but this points it out further). I have been lifting inconsistently for a few years now, and I have done squat, bench and deadlift for the same amount of time. Despite that, my bench is still at 75kg (nooob level) while I can deadlift 210kg (advanced). On deadlift I make progress even if I only lift once every 2 weeks, while on bench I get stuck unless I train at least twice a week. I am 188cm and 91kg (6`2 and 200 pounds) and also I have massive legs but pretty small arms. Might also be a result of me being a runner and a regular cyclist in the past!
Same here 6ft4 can’t do more than 80kg bench and 180 DL. Squat 145kg
need big tricep for big bench i think, hammer them n should go up
I’m 6’2” 210 lbs and have a 320 bench and had to focus for a long time just to get that while everything was on maintenance, Jeff is right on that for sure
@@mnatnm7169 thanks!
I’m the opposite, I do pretty good on bench and rowing, while being shorter than average. I’m pretty good at deadlifting too, but squats are so annoying to do so I always end up choosing alternatives.
I should be good on legs considering my sport past (cycling) but nope, I have small legs and no hamstrings. But I have massive traps that I feel on every upper movement for some reason
Now this is an encouraging video. I've only been working out for 4 weeks and those barbell exercises were my least favourite, because everyone can see how little weight I have on there, but according to this video, I'm already on the upper side of the noob category.
yup ! same here …. i’m so excited
Barbell is your gym wife/husband. Love them, get strong at them.
How is it going now
@@_.__._._.____. It's going ok, had to take a break due to a not gym related shoulder injury which set me back a lot, but I'm getting back to where I was before that injury step by step with every workout.
And overall I've already reached my main goal which always was to get a body I feel comfortable in again.
Always remember that even if you're not lifting 2 trucks on top of another, you're still stronger than the majority of the other population that doesn't work out or even goes to the gym. So pat yourself on the back for that and for even having the will to go to the gym and improve yourself
We are currently nearing the end of month 1 of training.
I'll be setting some new official PRs soon with the help of some of my friends who have been doing this for much longer than I have.
So far I know my PR on deadlift was 275lb mid way through this month and my last PR on bench is 135 at the start of the month. I never set a PR on squats.
Sadly, I am a pretty high BF% and weigh 230lb, but I am not all too worried about getting shredded right now and not have muscles to show for it. Strength comes first for me.
I really appreciate this video. As someone who's been lifting consistently for ~3 years I struggle with having a negative outlook on my strength levels because I compare my strength and progress to other people. This video really helped me realize that I'm doing great for the amount of time I've put in.
I feel that bro. I was just saying I thought I was a noob because I watch russel Orhii
Another factor is rest. Without rest you won’t see gains. When you have young children in your house it is often hard to get the needed rest as they often wake up at night. Right now it is mainly my 3 year old that wakes up at night. Hopefully as he gets older he will be more like his siblings and stop waking up so much.
Then maybe I can finally move from intermediate to advanced. Maybe then I can even get any older son into it too.
Agreed, being a busy parent with a full time job isn't represented well in the fitness world to my knowledge. The lack of sleep, energy required to take care of kids, and stress of work make consistent gains very difficult.
just push through. Things will never stay the same.
I think the time ranges account for that somewhat. We all have different builds and different circumstances, so we’ll progress at different rates.
In the more severe cases though, yeah, best you can hope for is very gradual progress. Dr. Mike Israetel talks a bit about that in some of his videos. If you’re maintaining anyway, better to do it consciously and keep your physical stress low. Then when you can give weight training more attention you can really hit it hard and make some good gains.
Welp, whatever.
The fact that you're a parent who consistently goes to the gym alone should be applauded.
ive been lifting for about 3 months and i have a 245 squat, 275 deadlift, and 165 bench. I'm 6'0 and 150lb so im pretty damn happy with the progress.
Good shit brother. Keep up the good work
i am literally the same height as you with the same bw and have the same squat and deadlift but a slightly lower bench, and also have been training for around 3 months on and off. seems like you'd be a perfect lifting partner
wtf i have a 245 squat, 275 deadlift, and 145 bench at 6 foot 155 lbs... scary close
@@ivisonsux bro wtf me too
@@bear1921 well now I’m 270 squat, 315 deadlift and 175 bench at 158 pounds bw
I love being humbled
Nice. Just discovered I'm a lifetime intermediate 🙈
I have always felt weak, but after watching this video, I feel better about myself. I recently hit my three year mark and according to these metrics I’m actually where I’m supposed to be, in a decent multiplier.
Really insightful… and disheartening at the same time 😝
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------♥️ FULL-HD.SNAPGIRLS.TODAY/rachel/?[Romantic-sex💋
🌹love melody🌹
Gaze: "Amazed"
Lips: "Sensual"
Smile: "Sweeter"
Body: "Colder"
Жизнь, как красивая мелодия, только песни перепутались.
#однако #я #люблю #таких #рыбаков #垃圾:washhands:
Same. Im forever intermediate because the level of pushing and dedication is not something i really care to do.
@@ststst981 Then why be disheartened about it? Nothing wrong with deciding you're fine with where you're at.
@@ststst981 If you're intermediate, you're easily stronger than most people and also in great shape vis a vis the population at large (assuming you do even a little cardio). Nothing wrong with that.
@@matthewivancic4311 yes I do agree with you but it sometimes depends on genetics, body weight, body f@, workout schedule, etc. and yes it takes awhile to get into intermediate. I’m 135lb and doing advanced workout, I would say that I’m quite strong for my age (19) but it a long trip to take me where I’m at now. But hey at least I’m still learning on lifting properly and have someone to help me out with my workouts.
Your video is crazy accurate to my numbers. I have been lifting around 5 years and I fall in the mentioned categories. I also found myself to need hypertrophy training at this time instead of just power focus.
You feel like a psychic man.
I’m genuinely surprised with me being in intermediate based on my lifts even though I’m training in the gym seriously for a couple of months only. (I did other sports before which probably influenced the result)
Still, as someone who thought that I was fairly weak this definitely made me appreciate myself and the work I put in more.
dude same! i'm 5 months in at 215 was really surprised Im already at intermediate. although that has me worried cause i feel like that Plateau isn't far away...
do you know if the given weight scale he gives counts in the bar? Like when he says 80KG does he inclue the 20KG of the Bar into the 80KG or does he mean 80KG of plates
@@BackzterHD almost every time someone lists the weight for a lift it counts the bar. whats the point of not listing it since youre lifting that too, no?
@@kacp3r928 just making sure if i understood it correctly
good job man
Started weightlifting this senior year. Almost christmas and I've gone from 125 to 150 bench. I'm happy with my progress and I hope to grow more.
I'm 31. The most important thing for you is to never stop. 15 years will pass by in a second and you'll see all of the people who had those bodies no longer do because they stop working out. It really doesn't matter how much you lift, no one cares. What does matter is keeping your body at the top level till your my age. You will be so happy you did.
@@CB-rv2lj you sound so pretentious, give a kid a break and it sounds like he should have a great body just until he reaches your age and after that point it is okay to let yourself out of shape
@@CB-rv2lj I'm 39 and i fully support your reply. I also began doing cardio 3x a week alongside lifting 3x a week. I'm not as heavy and muscular as 10 years ago, but i still have a good physique with 10% bf. And honestly, i feel better with this 8kg lower bodyweight as well. And the plus side of 20 years of training: it is really easy for me to maintain this. So i can recommend everyone to start training at a young age and continue training throughout your life. You can keep up a good physique with very little effort.
I hope you can do another training session with AlphaDestiny, that collab you guys had a while back was quite fun.
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------♥️ FULL-HD.SNAPGIRLS.TODAY/rachel/?[Romantic-sex💋
🌹love melody🌹
Gaze: "Amazed"
Lips: "Sensual"
Smile: "Sweeter"
Body: "Colder"
Жизнь, как красивая мелодия, только песни перепутались.
#однако #я #люблю #таких #рыбаков #垃圾:washhands:
This video gives you a non-skewed view of weightlifting unlike social media.
Let's goooo I am a beginner and I'm proud of going on the right track based on this useful video. Thank you Jeff!
nice keep going!
Just rewatched this after 9 months of solid training, and it’s awesome to see. I’m at 148 lbs bodyweight, 298 squat, 255 bench, and 420 deadlift (conventional). It sometimes feels like I haven’t made a ton of progress, but seeing this cross into “advanced” territory after some big shifts in training is pretty fun :)
wow you have amazing genetics! I have been working out for around 9 months at home and finally got a gym membership 1 month ago and I finally did my body weight 160 pounds on bench 1 time! can't wait to see where I am at after working out at the gym for a solid year!
wow, at 148 lbs?! thats amazing bro keep it up
I’m 148 lbs also, I’m same with squat and deadlift but bench is only 205 how can I reach the 225 mark?
420 😏
wow, you got my EXACT range of beginner and starting intermediate: 2 years, exact numbers on squat (deep barbell) and deadlift (with a trapbar), but a tad higher on bench. I do 8 reps at the end of a 4 series per exercise, increasing 10 kg each time and decreasing 2 reps on each series. I had surgery for 2 herniated discs some years ago though.
I gotta say, if you're very young, you can progress much faster. So if you're young and thinking about starting to work out, I suggest go for it and never stop as long as you're able to work out.
When I was around 18 I was studying at university and used my friend's dorm's gym to work out. It was a few minutes walking distance to our university and it was free, and it was completely empty most of the time. So it was great, the only problem was that there were only 100 kg of plates, so with the weight of the bar (20 kg), you could only get to 120 kg of weight for any given exercise. I was around 90 kg at the time and within the first 3 months of training, I hit 120 kg on squat, bench, and deadlift. 3 more months later, I could do a few sets of 5-8 reps for each of those exercises with 120 kg (could be 4-6 reps for bench maybe, I'm not sure).
Then, I injured my left shoulder (during an accident, not in the gym), and it took around a year for me to recover. Like, for the first 3 months, my shoulder was straight up in pain all the time, and it took many more months before I was able to use my left arm normally without any pain. Anyways, I didn't fully get into working out again for years after that.
Now I'm 27, and I've started working out again 2 months ago. I'm still relatively young, and I'm fully recovered from that injury, I mean it's been 8 years without any issues. But man, I'm not progressing anywhere near that fast. My 1RMs are 70kg for squat and deadlift, and 55 kg for bench. These were the weights I *started out with* when I was 18, and now I just worked up to them lol, it sucks. I don't think I'll be able to hit 120 kg within the first 6 months, or maybe even the first year. I'm still excited to get that strong again tho.
Damn that was a long comment, sorry. I needed to get it out of my system I guess lol
Don’t worry about it bro. At least you’re working out again and improving yourself. Sometimes, the big gains come out when you least expect it, and you’ll be glad that you kept going
@@endeavor4299 Thanks man
Absolutely great video here, really helped to put things into perspective for me and makes me feel more confident in where I'm at. I've been pretty inconsistent with the gym, typically only going maybe once a week with a pretty sedentary job, mostly due to my night shift schedule making things harder than it should to fit in properly. Regardless of this I'm surprised I'm not in the noob category but much closer to a low intermediate/high beginner (1.36x squat, 0.9x bench, 1.6x DL). Granted I tend not to do progressive overload training, which I really should be getting into now to see how it effects my strength especially in my weakest lift. Keep up the phenomenal work!
1st week of the powerbuilding 2.0 had me sore the entire week. So refreshing to do new stuff at the gym while progressing, love the program so much! 11/10
What's your numbers and bodyweight? Nice to hear u like it.
@@marshalfrancis3353 the last time I did my 1RM, I weighed 145lbs. Squat: 315 Bench: 205 Deadlift: 425
Whats it like compared to powerbuilding 1.0?? Im on week 6 for powerbuilding 1.0 atm
Solid video! By your standards I reached "Advanced" on Squat (low-bar, below parallel 360x1 @ 190 BW) and deadlift (convention 450x1 @ 190 BW) and a middle-of-the-road "Intermediate" on bench (255x1 paused @ 190 BW) in just over a year. Felt great to make fast progress in the first 12 months, but boy do the gains take a lot more to squeeze out now, especially bench. Some of the programming literature out there makes my head spin and caused me to run in place with my approach for a little while. I appreciate the many videos you've rolled out simplifying a lot of the science.
this is def the most powerlifting focused video by jeff that i've seen so far. really cool to see
This is something that isn't talked about enough! Good on you for being open about the major differences between athletes. Lots of people can be disheartened by seeing monsters with wild routines.
I weigh 149 pounds (68kg) and I'm 17. These are my results for 4 months of training.
I had my first ever deadlift last week recorded at 320 pounds. I could have done 2 reps but due to injuries from rugby I'm scared of deadlifting for my lower back.
Deadlift: 2.15 times my bodyweight (320 pounds) 145kg
Bench press: 1.20 times my bodyweight (179 pounds) 81kg
My bench press started at 100 pounds. Never recorded a deadlift
I'm not full into the lifting just for fun some days after studying
Train with trap bar deadlift, much safer for lower back
What’s ur height?
Update: I've survived my first 7 months of lifting. Benched 135 lbs, Squated 215 lbs and deadlifted 275 lbs at 125 lbs BW. Jeff was my entry into how to do the gym. I intend to continue my push to 1/2/3 plates but will dial back the progression as my cycling season is fast approaching. I'll see ya'll next winter.
LFG!!!
Damn u strong, I can only bench 3 times 135 lbs(my bodyweight).
ITS BEEN 5 MONTHS, WHATSTHE PROGRESS LOOKING LIKE????!!!
@@Chris-ls1ub with my cycling season in full swing, my goal has been to at least maintain my strength and I have succeeded. I can still bench 135 and I squat 205 for sets of 3-5 reps routinely. The big news is I hit 3x315 in the deadlift @ 130lbs BW to accomplish my goal of 3 plates. It moved very well and was easier than expected so I'm sure I have more. My only goal left is a 225 squat which I will get this winter.
Meanwhile, I've never been better on the bike. I'm stronger and faster than last year with much better recovery. I've been more competitive in races and can tolerate much more mileage. Honestly, I feel phenomenal.
Lifting goes very well with cycling. The punch, durability and accelerated recovery you get from it is unbelievable
I’m 16 and have been seriously training for 6 months and I’m 150lbs and I’m high intermediate
That’s great. What are you using to track your lifts? Writing them down or an app?
This is pretty much spot on tbh, puts me in the advanced category (pleasantly surprised with that) and have been training pretty consistently for 5 years. Probably the past 3 years or so are when I've been a lot more serious. Just started a hypertrophy block so it's reassuring to see Jeff suggest this.
Time to get big and elite. We're all gonna make it boysss
something with this is wrong..
lets say two people who start at same max on squat bench deadlift, one of them is taller and heavier and both never lifted before..
after couple of years, they have same strength progress - same maxes - but according to this video one is still beginner and other one is advanced (remember, both started and ended at same max on bench dead and squat)
@@Chrontard the two have different genetics, importantly their height, and both are assumed to be reasonably slim in the video. Because of these noted differences they have different potentials for what their lifts will be.
Do note, during the making of the video Jeff was in the high end of a bulk, so his scores on the test are significantly lower.
@@graxtheswampgoblinarchmage5356 ye but its strange to tell a dude who has same progress as you that he is novice because he has better potential and i am already advanced :D
@@Chrontard I get what you mean, but realistically the taller and heavier person wil lift heavier. Even when they never lifted before. That's why it's based of bodyweight, it just gives more strength.
I only trained for2 years and im advanced for bench and deadlift im surprised by that
11:10 Taylor’s little joyous hop right there says everything that needs to be said.. Being able to jump that high with NO need to bend shows us how ludicrously strong his fast twitch fibers and tendons are.
This is cool to see. I’m 31 and have been casually lifting since college while picking up activities like rock climbing and Jiu Jitsu. I recently started taking lifting extremely seriously for the first time over the last 12 months and am currently at intermediate to advanced. At BW 185 my squat is 300, my bench is 285 and my deadlift is 425. Good luck on the gains everyone!
Good stuff
Nice work bud
After 7 months of bodybuilding I can squat 2.1bw bench 1.2bw deadlift 2.3 bw
Jeff, this was BEYOND extremely helpful in helping me figure out how to progress as a noobie lifter 🙏
are you still at it?
@@johannes01 yessir!
@@mattkraig good luck champ 💪
For as long as I can remember I've felt like i will never be "strong", and so many people around me are lifting so much more. but in reality when I look back I've never really specifically trained for strength for very long. From May this year I focused on getting my muscle back after the lockdowns for 4-5 months and then started a strength program. My deadlift went from 110kg for 4, to 126kg for 4 in 8 weeks, so at that kind of progress I'm clearly still a beginner when it comes to strength, so there may still be hope
Great video. It’s reaffirming to see that I’m right in the middle range of where I should be after 2.5 years of steady training. As humans we always compare ourselves to what other people are lifting and it can be demoralizing
Very informative. Makes lifting goals realistic
I wish I could be as strong as you one day, but I am still really fat and weak... Have been working out so hard recently though. Going to gym every other day, and I got great meal plan from Next Level Diet. I hope I will slim down fast so I can start with calisthenics. I believe in myself, that's the most important thing IMO.
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Thank you for this video. It made me realize how weak my bench press. I’m way behind, probably a lot to do with a surgery I had. It affected my chest the most. And I have long arms. So! I’ll prioritize bench press and I look forward to see what happens!
(I really like your channel and you’ve done much for me. Your content is helpful, chill and necessary for a “healthy” way of how we “should” look at health.)
Thank you so much for this video! I was trying to see how realistic my progress is and I was quite disappointed in my progress but I seem to be on track.
I’m 28M 235lbs at the moment started jogging/gym using machines about 5months ago. Just started doing free weights 2 weeks ago and tried 1 rep maxes at my friends place last night.
I did a half marathon last month with 19mins/mile 😂, deadlift 270, squat 155, I didn’t test bench but I do 3x10 at 95lbs. I appreciate it to know that I’m on track 😊
Where you at now buddy? Still hitting it?
i have watched this video for the first time now and i have been going to the gym for 1,5 years now and i can proudly say that this is an confidence booster i have been 17 for 3 months now and my PRs are 97,5 bench 210 deadlift and 160 squat THOSE ARE ALL IN KGS so i can proudly say that im no longer struggling with insecurity of being not strong enough.
I've been powerlifting for about 6mo now, and it's odd to me personally how these numbers look for the experience brackets. I'm 6'1 155lbs with a 1.7x squat, .87x bench, and 2x Deadlift. It's really great to get some perspective on this, and I'm really motivated to see how far I can push my physique.
Really insightful
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I am glad I watched this video. I am on the low side of a beginner lifter (7 months of training) but I almost have a 1x bench press (5lbs off) I have a 1.5x deadlift and a 1.05x squat (I recently started hitting squats previously I didn’t have the equipment). Thank you for the video Jeff you made me feel good about my weightlifting journey.
I just hit 315 bench press in two years exactly. Started with a 135 bench. My OHp is 215. It was 65 lbs when I stared. Thanks Jeff for all of the knowledge which helped me get here.
This video changed my view around my genetics and how strong I am. I always thought I am at an intermediate level, considering what we see all over social media. But I am actually at advanced level, in my first year of lifting, which makes me want to push harder to see what I am capable of in the years to come. I always thought I had shit genetics, and I always felt bad about it, this video motivated me a lot. I don’t think I will ever get to freak level, I don’t think I have the genetics for that,(especially after the dude he showed as an example, dude is an alien) but I really wanna hit elite level in next 2-3 years.
Great breakdown of the full spectrum of experience levels that can help manage expectations & give a rough roadmap to follow depending on goals. Now I know what those community strength polls were all about. 💪
What is the best way to get to the advanced category. I run an upper lower body part split
@@IsmailKhan-fg9tj That’s a very difficult question to answer as everyone is an individual with different goals, different base genetics, different training philosophies, etc….. In short, I think Jeff did a very good job of explaining this in his video, and I’ve found that given enough consistent effort put in using high enough levels of intensity with the right amount of volume as well, people will generally progress from beginner to intermediate level, and possibly to the advanced stage before long as well. Of course it does help to periodically change things up a bit as you progress, and following a periodized training program will become a very valuable aid in getting past the intermediate stage as Jeff even stated. There’s more to this than what I said above, as proper nutrition, sleep, recovery time, frequency, proper form, hard reps, etc, all play a role here as well, but this should at least be a good starting point to answering your question.
I’ve been in the gym for one year and I’m currently 188bw and I’m at the end of the intermediate phase. Gotta get to that advanced area💪🏻
I deadlift twice my bodyweight 1 year into my training. This was such an enormous confidence boost to realize I've come way further than what some of my inner voices have been telling me.
i thought i sucked as im quite small but as a 135 pound man at 5'11 i was able to put up 135 on my first time benching, wanting to gain some weight in general so I hope I can keep improving along with it!
How’s the progress going man?
Yeah, still working out?
@@lawnchairgaming hit 165 on the bulk now 155 cutting and i havent flat benched max since then but on incline dumbells i do 60s for 10!
@@Leader17398 hit 165 on the bulk now 155 cutting and i havent flat benched max since then but on incline dumbells i do 60s for 10!
Nice progress. Today i tried incline bench with dumbells and got 3 reps with 40kg
I’ve been working out for about a year and I’m sitting in the advanced category. I’ll definitely take that. Trust the process.
I'm at the end of the intermediary stage and started doing the undulating technique in my training a couple weeks ago just out if instinct, glad to see I'm on the right track.
That's really good! How is it going?
Barely squeaking into intermediate at 16 and I’m proud. Thanks jeff
this vid was a huge confidence boost to watch. i started lifting about 2 months ago, before that had done some biking and push-ups but that’s pretty much it. my maxes rn are 130 for bench, 225 for squat, and 265 for deadlift, at 150 lbs bodyweight
Interesting. I just started lifting 9 months ago when I started CrossFit, and only as it was programmed in the daily workouts. I'm solidly in the Advanced metrics on my bench and deadlift and just 15 pounds out of it in my latest back squat 1 rep. Being a 120 lb, in my 40s female, never having done either deadlift or back squat before and last time I benched regularly was years ago, this makes me kind of excited to see what's to come!
Freak under construction 🔥
That's actually inspirational to read, mainly because of the age, keep training and never stop
I never considered the fact that I may have good genetics. I always assumed I didn't because I'm fairly skinny, but after only about 6 months of strength training I am already well out of the 'beginner' phase in all three lifts and fit into the 'advanced' category with my squat. I am 145 lbs at 16 years old and with the exception of biking and doing a bit of manual labor, I don't really know how I got so strong. I have been working out for years but only by doing bodyweight exercises and totally neglecting legs and when I first started going to the gym, I never used freeweights. I remember failing a 95 pound bench just a few months ago and now I'm at 160. This video was definitely helpful because of the damage social media can do by making people feel small and weak, because it sure did that to me and I know a lot of other people suffer with that too.
I would LOVE to see a video that extends this into more exercises besides just the big three (biceps, triceps, more leg & back stuff)
Fantastic video Jeff. The time and dedication it took to generate these percentages based on data points from past competitions and your own coaching experience must have been quite the undertaking. Your charts clarified my own goals. Thanks.
Yeah he clearly put a lot of effort into this one!
Firmly in the intermediate, which i’m super proud of because I started out in the beginner category, benching 95lbs at 110lbs. 2 years later, benching 175, pulling 295, and squatting 245 at 145lbs. Gonna implement heavy/light days into my routine since I am feeling the intermediate plateau
Good progress Aidan 👍👍
@@HkFinn83 thank you!
It works great. If you are still stalling take a week break it helps me a bunch.
I must either be training wrong or just have longer arms, but all my numbers looking good apart from bench. I started training February this year at 6'1 210lbs and I am able to do 1.6x squat 1.9x deadlift but only 0.9x on bench. I have maintained the same weight through the year roughly
Same man, im now training 8 months and can 1,6 squat 1,7 deadlift and 1 bench
@@longtermthinker8033 same here bro almost 7 months in gym... 1.8x deadlift 1x squat and 0.7x bench 😭
No progress on the bench, what should i do
Same 1.5 squat 1.8 deadlift and 1.1 bench
I train since september my bench Is 1.1 and squat 1.2 Is that good?
the same, I also started from February, 175cm 65 kg my progress
Bench 1,6×
Barbel row 1,2×
Squat 1,5×
Deadlift konvensional2×
Ohp 0,8×
Bicep dumbell cURL 20 kg/1 reps
I used to be in the Advanced category but a lot of stop-start gym cycles over the years means that I’m almost 40 now and more focused on looking after my back and joints so happy to stay intermediate for the foreseeable future. Staying healthy, fit, somewhat strong, and most importantly - Injury free is fine for me.
glad you did this, a lot of people progress differently. I found myself in the middle of how long it should take for each stage. Granted I don’t train as much and as hard as I possibly could. But I really appreciate just how honest and realistic this progression is. Good video!
My only comment on this would be that it would have been nice to have the kg equivalent for the examples of a 140lbs woman!
The video itself was super informative, happy to wee that my strength is where it should be for an advanced lifter (about 5.5 years now)
I would love to see this same ranges for the other compound exercises.
Pull-ups/cable pull downs
Overhead press bar/DB
Rows bar/seated cable
And any other compounds
Love your work my guy.
Nobody maxes out on seated cable rows
Pull-ups and overhead press sounds reasonable, but why would you max seated cable rows ? Xd
This. In relation to each other for each muscle.
I now realize saying seated cable rows was silly. lol. Really just any form of horizontal pull is what I mean.
@QC Bodybuilding & More That's fine, I can use google translate 😄
ok this got my self esteem up while giving me a goal to set my eyes on, i am 3 months in training and I've been putting up numbers akin to low level intermediates, gives me hope for the future