@@maalik310 Exactly. His standards are too low for guys who've been training for years. Even if his standards were training maxes for men, I still wouldn't call them strong.
I used to think 180kg deadlift was super strong, the last time I threw an amrap I got 14 reps with it. I think that most people have a mindset issue, if you put certain weights in a pedestal they get further away.
I'm like half the size of the average male; I'm 5'4" and 57 kg soaking wet. I have conventional deadlifted 161 kg, ATG back squatted 107 kg, and bench pressed 70 kg in my four years of lifting weights. I don't think I've reached my limit yet in strength, so I'm still chugging along
I hear a lot of "cope" around body weight and leverages and "I'm strong for x" or "I'm strong considering " there may be something to that, but there are numbers that when hit, I would just uncategorically call strong. I think what you outlined is reasonable. Personally, I think these are good intermediate goes to strige for , but I wouldn't call them "strong" at least not uncategorically strong. To me,once you pull 5 plates, squat 4, and bench 3, I would just stay someone is strong with no asterisk attached. I'm so close myself. Hit the deadlift, got to 395 for squat, and benched 305. Taking a bit of a break due to health issues, but hopefully they are sorded soon
Before two minutes in I got called short and small 😅😂 (5”7, 178 lbs) At 190lbs I hit a 435 lb back squat, a 295 lb clean and jerk, and I was still athletic enough for high jumps and flips
A lot of folks think strength numbers equate to athleticism. It doesn’t. Whole different world. All around is much better if the goal is being in “shape”
I think these are all very reasonable standards. I'm on the small side (5'6", 160-165ish) and have managed to hit 265 bench, 430 dead, and 340 (zercher) squat without any real SBD specialization. I'd love to get each of them up a full plate (and think it's fully doable), but we'll see
Ratelle is too kind. My standard is a minimum of 550+ conventional deadlift, 500+ high bar squat, 225 for sets on bent over rows, 315 bench, 205 overhead press.
In general, I would say 2x your bodyweight in squats, 2.5x for deadlift, 1.5x Bench, (bonus goal if you can do 1x OHP). I've stayed around these for years after building up to them with sometimes moving up much further. The general numbers you are citing are easy to hit if you actually are consistent and push yourself just enough. But if you add things like gymnastics rings/calisthenics, sprinting, running a 5-6 mile, they are still maintainable. Hard to deviate really far from these the more you do though. The fun part is when you try to increase everything across the board. DO EVERYTHING. WEEEEEEE. In general, having a good strength foundation really helps all across the board. If you can get more without sacrificing other things, then by all means go for it. (I can do all of these numbers at around 170)
Ill give yall my numbers which aren't great but i'm lifting. 5'10" 230bs 52 yrs old. I don't know my maxes and rarely do them. Ive deadlifted 500 for 8 with straps. I stop each rep. Ive benched 315 for 5 and 330 for 3. I can squat 440 for 6 but patella tendinitis flares up when i do so i keep it lighter. I can military 220 for 5 reps by starting stopping on the clavicles standing. I mention that because i heard someone say my military to bench ratio is off. Don't know what that means. I do not wear a belt or wraps but considering getting some sleeves for tendinitis.
I love strength standards. Currently bench 255x5 paused, squat 275x6 haven’t deadlifted in a while , I prefer heavy good mornings - currently doing 155x10. Legs are behind due to injury and laziness being honest. A lot of people don’t realize how few people in commercial gyms hit these numbers. Squat 315x5 deadlift 405x5 bench 225x5 at an around 8-12% bodyfat that’s a solid physique for most people! Nothing to go crazy about but you’d stand out compared to the average Joe for sure.
Agreed. I work with gen pop. People with jobs, spouses, and kids. A bodyweight bench press is a major milestone for the men (a strict push up is a major milestone for the women.) I've only had 1 or 2 clients hit that in the first year. And yes my experience is equally subjective and biassed, and there are tons of reasons you can put forth like how often they train, how hard they train, how often they train the powerlifts, how consistent they are. But ultimately, in my opinion, it's because they're built for it 🤷♂️
I just cleaned 100kg at 33 years old for the first time in like 10 years. My goal is to hit 125kg by the end of next year. I will be 34 then, and probably the same weight. 175-180lbs. Height is 5’9”
I think this is very reasonable. I currently meet your standards and hired a coach to get me to a 500 lbs squat, everything is going fine but I also added cardio and best decision ever. I plan to compete in a 10k race next month and a semi marathon in October. I’m in the best shape of my life thanks to the cardio
the size of a muscle is going to be heavily correlated with it's strength. Small muscles=small lifts. Schwarzengger could curl 275 for 4 reps, some of the best arms of all time.
I'm 155 BW. I can pull 405 and my best was 415 Dead Lift. Bench was well to 260 and my Squat was 405p. I never touched 200 pounds but only 170 stuffing my face.
I got to a 340 squat and 410 deadlift with relative ease, literally got stuck at 220 for one rep on bench for like 2 years. Ended up hurting my back and now i dont even really fuck with barbell movments like that anymore. Rather would just take a lower weight and rep it 20 times
I agree with this. Even though I am just 145 lbs I am nearing a 3 plate squat. But I would like to add that those standards are very biased towards lower body strength. You have to have upper body strength as well. So I am proposing we ditch the bench press and add 3 plate Dip and a 2 plate Pullup to the strength standards as well to balance it out.
The only reason you’re saying that is because you’re a lighter guy. Bench is more universal. How bout you gain some weight, say be around 180-200 lbs, and then do a 3 plate dip and 2 plate pull up? That’s a lot more impressive than doing it at 145. Plus if you did that a 225 bench would be no problem
In most weight class sports 5'8 190 pounds is probably not ideal. Really in most non-lifting sports that wouldn't be ideal even if not weight class sport
There are a decent amount of elite wrestlers and judoka in that range. That's also the build of a lot of football running backs. Unless your sport requires a lot of aerobic capacity I don't think it's unreasonable to be that big, as long as you are athletic.....
Short and small here (you must be giants in Dakota, here 1m90 and 90kg dudes are colossus), 5'7'' and 163lbs bw. I quite agree with these even if I'm not the best athlete around: I had a like 450lb deadlift doing it once a week for a little bit more than 2 years, and still have a 400+ today. The squat is now at 300+ and I shoot for a strict minimum at 330 (2*bw) this year or next, the final goal being around 340-350. Concerning the bench as I never practice (being into oly weightlifting), my last PB was like 175lb, but if one day I seriously give it a try I think that 220 must be achievable. This kind of standards can be intimidating at first, but once you begin to workout seriously for some time, and see the progression, they still look far from you, but achievable.
I am missing relative strength benchmarks. I think 10+ clean chest to bar pull ups are a lower bar (if you are not a lineman or super heavy thrower, so everybody below 110kg). And maybe 20 dips. And 10 clean pistol squats ( I miss that now lacking mobility but work to get back there).
These are very reasonable numbers. Though, for athletes, it is sport specific. I know you said for gym culture bros, which I agree, these are all very achievable
1.70m x72kg. My maxes currently are: 155kg back squat 170kg deadlift, but i don’t train it directly, just RDL as accessory and I tested it one year ago after a training session 85kg bench (projected from 3rm) The bench is clearly lacking, although I started training it just six months ago for the first time. I’m 33yo and i am satisfied with these results already, although I want to shoot for a 180kg back squat, 200kg DL, and 100kg bench (at least)
great video. agreed these strength standards indicate decent dedication to training. any thoughts on strength standards for the olympic lifts? or is that too niche
Am hitting these numbers for reps and old enough to draw SS, 5 ft 7.5 inches and 234 pounds, I'm a little heavy but l feel pretty good. Got any tips on making my eyes stronger so l can get rid of these reading glasses?
@@irliamthischool agreed. Since retiring from construction 3 years ago I do a little lifting everyday, usually done in 30-40 minutes, can say l enjoy training more than ever. Good luck with your workouts
I feel some numbers are really easy for some individuals to get but I'd say you are strong if you can: Bench 300 Squat 400 Deadlift 500 OHP 200 I trained one year purely for strength and I got a 275 bench. I trained front squats for two months and I got a 285 front squat. Never trained deadlifts for strength and I've pulled 405. Never trained OHP only trained DB shoulder press and I got 185 for a double.
Hey Will sorry to hijack this video cuz it's not speaking to the specifically but in an older video I asked the following question and I thought it would be easier to get a response if I posted it on your most recent one. Love the content and the no nonsense logic behind the principles that work really well. With that being said I'm a college baseball player. I like to keep my sets no higher than five reps per set because it seems like I recover better. If you were to give me the only three exercises I could use for the rest of my life as a professional baseball player what would you say they should be?
I take your info here to mean that essentially anything in the ballpark of 2x of body weight is what you would consider strong. However, I don’t understand the position that higher body weight = more difficulty in achieving the 2x idea for a given lift than lower body weight. Strength to weight ratio, while not as important in absolute outputs, is a key aspect of what you’re saying here that you have left out.
It's absolutely true. To call an athletic 300 lber "not that strong" because they can "only" squat 575 lbs, while simultaneously heaping praise upon some random 135 lb dude for squatting 275 lbs would be absurd. Strength isn't one size fits all, especially in the realm of sports. I think this obsession with bodyweight ratios stems from the belief that strength training magically gets easier when you become bigger and stronger, but it's the opposite. Greater loads are much harder to recover from because they place greater strain on the body.
@@milanojudo I wholly agree that absolutes are the only thing that matters in sports. To use your example, the 300lbs lifting 575 wins every time against the 135lb dude hitting 275. I agree with this. However, I struggle with the idea that IF that 135lb and 300lb guy both could only squat the same weight, that you wouldn’t place the greater value as an athlete on the lighter guy for maxing at the same load the heavier guy maxes at. And that’s important.
@@MegaCannavaro05 you still have to squat your bodyweight in addition to whatever is on the bar though....but nobody is really contemplating that scenario because if you can't squat your bodyweight you just aren't strong, are very out of shape or both. Comparing a weak big guy to a small guy that's pretty strong doesn't really make sense....
Don’t feel bad. I’ve been lifting for 8 and a half years and I never improved my deadlift after just 6 months in. I still can’t even so much as attempt 405. Except on the trap bar lol but that doesn’t count.
Same. Took me 2 years to do it, and I was slightly fat the entire time so it's not like I had any excuse of starting very skinny or whatever. I think there's a bit of a mental barrier around the 100Kg or 225lbs mark. Because once I crossed it, 107.5Kg x1 followed shortly after, then 100Kg x5, then 112.5Kg x1 all within only a few months. Then I abandoned strength training and just did Weighted Pushups etc., and all of a sudden first time when I'm back in the Gym, 100Kg x10 Paused Close Grip happened. I think simply forgetting about Strength training and focusing a lot on simply becoming more muscular in the Chest/Shoulders/Triceps will really help you a lot. Like 3-4 sets of Weighted Pushups or Dips to failure, 3-4x8-12 on Incline Bench, some Cable Chests Flys, some Cable Pushdowns, Overhead Press etc. will really help your Bench a lot if you push them hard for a few months.
I have nothing against your strength standards. However, your comments on the ease of achieving certain numbers is unrealistic. I definitely think there is some bias that probably stems from the fact that you are surrounded by people how are more athletic than the average person.
You didn’t read my comment carefully. I’m not saying the standards are unrealistic. Just the ease of achieve them. For example, bench pressing 225 for 5 reps after 6 months of training is quite exceptional.
@@ognyanstefanov8132I also think you didn’t listen carefully to Will’s comments. He didn’t say it would be “easy”, he ended the video by saying that if he saw someone hit these numbers he knows they would have put in the time and effort to achieve them. Time and effort being the key words there. He didn’t say anyone could just stroll into the gym and hit these numbers, but putting in actual consistent work should lead most people to hitting these numbers
How do you feel about loading up heavier weights vs focusing on perfect movement patterns? For me, there's like literally a ~20% difference for example in my Squats and Front Squats when I enforce upright posture all the way up, or actually holding a full Grip Front Rack vs just loosely holding 2 fingers etc. From your own training, you seem to be just kinda letting the body move however it feels strongest, and lifting very heavy. But I keep hearing that this will later become a bottleneck for progression in technical exercises like Snatch and Clean. I'm kinda confused on what to do. My best HighBar Back Squat is 180Kg at like 130Kg Bodyweight. So definitely not a beginner, but nothing special either, still a lot of easy progress to be made on all my lifts.
Just shows how large of a chasm there is between people who have genetics and those who don't. I would argue a 185lbs press is easier than a 225lbs bench. I can argue 135lbs barbell curl is easier than a 315lbs squat. If someone can hit those lifts using linear progression in under a year they have great genetics for strength at the very least. Simple as.
He definitely mentioned being able to keep about an 8:00 mile time in one of the old conditioning videos about not sacrificing conditioning just to add plates in the off season.
Appreciate the quality upload. In your opinion / experience, in terms of bw, what's a decent number for someone who just started back squatting? I recently introduced back squatting into my training regime for the first time in four years and was able to hit 1.4x bw. Would you consider this below or above average? Latest podcast with Jake is hilarious btw. Its wild how toxic yall are hahahaha
I disagree with these numbers, a sub 160 pound person who deadlifts/squats 300 plus is equally if not more impressive than a 200 plus pound person who deadlifts/squats around 400 plus. The amount of people who can bench 225 for 5 within 6-8 months of training unless they are over 200 plus is extremely small.
Assuming an individual is of reasonable BF% mine would be intermediate lifter 225 Bench or 1.25x BW 315 Squat or 1.5x BW 405 DL or 2x BW 10 Pull-ups at Bodyweight Advanced lifter 315 Bench or 1.5x BW 405 Squat or 2x BW 495 DL or 2.5x BW 20 Strict Pull-ups at bodyweight The latter being numbers most with 3-5 years of serious training should be able to hit
I am so weak and small. I’ve been training for years. Everyone here is better than me. No wonder I’ve never been loved. I’m not tall still not benching two plates let alone for reps. Had to get really fat to bench 200. There is no hope for me. Can’t squat 315 either. I try following progressive overload and hit a plateau every time. There is hope however. I will cease my existence within the next few years, and all my failures will be cremated. I’m young but I can’t compare to better men and thus will never find love. Farewell 😂😂😂😂
At 180-190lbs and 5'7 I have a 485lbs squat, 405lbs front squat, 315lbs close grip larsen, and 405lbs for 10 deficit snatch grip RDL (I haven't done conventional in a long time). IMO, the numbers you suggested are pretty reasonable to acquire if you dedicate some time to lifting weights over a couple of years. To get higher numbers you'd really have to prioritize your time and efforts into the gym, which honestly most people don't need to do. I just really enjoy strength training haha!
I think bodyweight multiples might make for better guidelines, but 2 plates / 3.5 plates / 4 plates is a pretty easy way to visualize the weights mentioned
Bodyweight multiples are a terrible way to set a standard for many reasons. Maybe Wilks score, but why would a normal lifter be doing such calculations anyway. It's really only relevant or should be a goal for someone who's closing in on World records or national records. I think absolute numbers while assuming fairly normal Bodyweight of 25-30 BMI for the lifter in question is probably the simplest and most relevant standard for most people.
Will, I think your discussing 405 was a little out of touch. Most people will not progress a 5x5 to 315, let alone 405 Diet, sleep, a variety of training methodologies are usually used with gained experience before anyone pulls 405 If you played high school Football, I’m sure your journey to 405 was quicker. The rest of the population, not so much
I thought he was being too nice with that one. He said a 200 lb guy should be able to pull 405. A 2x bodyweight deadlift is a pretty lenient standard, 2.5x is more commonly reccomended. You can run programs and consistently add 2.5% per week to your working deadlift sets within those programs for a very long time.....like until you are in your 40s, bored with lifting and want to start running 5ks lol
@@milanojudo I’m just saying. I played a lot of sports but I remember hitting many walls from 315->405. And I was sure I would never lift it for a while
@@HelloSpyMyLie hard to say why that was the case over the internet, but it could have something to do with poor programming or simply not eating properly. You'd be surprised how many people refuse to be in a 500 calorie surplus because they don't want to get fat.....
@@milanojudo Ratelle is too kind. My standard is a minimum of 550+ conventional deadlift, 500+ high bar squat, 225 for sets on bent over rows, 315 bench, 205 overhead press.
He didn't say you needed to do 405 for a 5x5, but for a 1 rep max. For Deadlift, most programs have people do 1x5, not 5x5. You take that to a 1x5 with about 350lbs, and you're fairly close, maybe a 390lbs 1 rep Max. Even if it lands you at let's say a 350lbs 1 rep Max, you're really only 3-6 months away from achieving 405 on a 5/3/1 program or something like it. For the Squat, yeah 405 will take years for sure. There's also the issue of defining exactly what counts or not. LowBar barely parallell with knee sleeves and a Powerlifting belt 405lbs vs 405lbs Olympic High bar no belt no sleeves is a different story. I achieved the first one in like a year, the other one I still haven't achieved LMAO.
@GDoggy-em2xc basketball is my only cardio. Been like that all my life. Thay helps. Weighted pullups and dips. Lots of direct ab work. I can standing abwheel for reps. Ppl think I'm lower. I think I could be 10% max. I hope I'm 9 lol. I eat kinda w.e but never been drunk no big desserts that ppl love or them High sugar Starbucks type drinks
I deadlifted 430 lbs , squated 405 lbs and benched 235 lbs and it took me about 2-3 years to do so. I can say I could have done so quicker but I was kinda broke and didn't have much money to buy more calories. Now I lift less and my number dropped by about 10-15% because of life and sh_t but hopefully I will be back on track soon enough and get these numbers higher( especially the deadlift and bench).
I am so weak and small. I’ve been training for years. Everyone here is better than me. No wonder I’ve never been loved. I’m not tall still not benching two plates let alone for reps. Had to get really fat to bench 200. There is no hope for me. Can’t squat 315 either. I try following progressive overload and hit a plateau every time. There is hope however. I will cease my existence within the next few years, and all my failures will be cremated. I’m young but I can’t compare to better men and thus will never find love. Farewell 😂😂😂😂
"Even if you're kind of skinny, like 170 pounds" extremely based
These numbers are VERY realistic.
feelings got hurt man
bro he actually undershot the standards if anything lol
@@maalik310 Exactly. His standards are too low for guys who've been training for years. Even if his standards were training maxes for men, I still wouldn't call them strong.
I used to think 180kg deadlift was super strong, the last time I threw an amrap I got 14 reps with it. I think that most people have a mindset issue, if you put certain weights in a pedestal they get further away.
i used to do high rep deadlifts on 5/3/1, life flashes before your eyes in a set.
Can you please do a part two with Olympic movements (clean, snatch, push press) and part 3 weighted calisthenic movements (dip, chin up)?
I'm like half the size of the average male; I'm 5'4" and 57 kg soaking wet.
I have conventional deadlifted 161 kg, ATG back squatted 107 kg, and bench pressed 70 kg in my four years of lifting weights. I don't think I've reached my limit yet in strength, so I'm still chugging along
Why arent you gaining weight bro
I agree. Very achievable. Good stuff, Will.
Make America Strong Again
I hear a lot of "cope" around body weight and leverages and "I'm strong for x" or "I'm strong considering "
there may be something to that, but there are numbers that when hit, I would just uncategorically call strong.
I think what you outlined is reasonable. Personally, I think these are good intermediate goes to strige for , but I wouldn't call them "strong" at least not uncategorically strong.
To me,once you pull 5 plates, squat 4, and bench 3, I would just stay someone is strong with no asterisk attached.
I'm so close myself. Hit the deadlift, got to 395 for squat, and benched 305.
Taking a bit of a break due to health issues, but hopefully they are sorded soon
Before two minutes in I got called short and small 😅😂 (5”7, 178 lbs)
At 190lbs I hit a 435 lb back squat, a 295 lb clean and jerk, and I was still athletic enough for high jumps and flips
That’s pretty damn strong!
5'6 as well. Can't wait to hit 435 back squat too.
190 lb fat ?
Or lean
A lot of folks think strength numbers equate to athleticism. It doesn’t. Whole different world. All around is much better if the goal is being in “shape”
thats hella strong squat bruh.
I think these are all very reasonable standards. I'm on the small side (5'6", 160-165ish) and have managed to hit 265 bench, 430 dead, and 340 (zercher) squat without any real SBD specialization. I'd love to get each of them up a full plate (and think it's fully doable), but we'll see
So:
deadlift standard 405lbs
squat standard 365lbs
bench standard 225lbs
I would've add: 175 lbs strict overhead press, 220 lbs snatch, 265 lbs clean & jerk, 330 lbs front squat, 330 lbs snatch deadlift
@@qltcn lol i just did 330lb front squat today)))
Definitely doable. If anyone thinks otherwise....smh lol.
Ratelle is too kind. My standard is a minimum of 550+ conventional deadlift, 500+ high bar squat, 225 for sets on bent over rows, 315 bench, 205 overhead press.
@@tv26889you're hard
In general, I would say 2x your bodyweight in squats, 2.5x for deadlift, 1.5x Bench, (bonus goal if you can do 1x OHP). I've stayed around these for years after building up to them with sometimes moving up much further. The general numbers you are citing are easy to hit if you actually are consistent and push yourself just enough.
But if you add things like gymnastics rings/calisthenics, sprinting, running a 5-6 mile, they are still maintainable. Hard to deviate really far from these the more you do though. The fun part is when you try to increase everything across the board. DO EVERYTHING. WEEEEEEE.
In general, having a good strength foundation really helps all across the board. If you can get more without sacrificing other things, then by all means go for it.
(I can do all of these numbers at around 170)
Ill give yall my numbers which aren't great but i'm lifting. 5'10" 230bs 52 yrs old. I don't know my maxes and rarely do them. Ive deadlifted 500 for 8 with straps. I stop each rep. Ive benched 315 for 5 and 330 for 3. I can squat 440 for 6 but patella tendinitis flares up when i do so i keep it lighter. I can military 220 for 5 reps by starting stopping on the clavicles standing. I mention that because i heard someone say my military to bench ratio is off. Don't know what that means. I do not wear a belt or wraps but considering getting some sleeves for tendinitis.
Your numbers are Elite hahaha
I love strength standards. Currently bench 255x5 paused, squat 275x6 haven’t deadlifted in a while , I prefer heavy good mornings - currently doing 155x10.
Legs are behind due to injury and laziness being honest.
A lot of people don’t realize how few people in commercial gyms hit these numbers.
Squat 315x5 deadlift 405x5 bench 225x5 at an around 8-12% bodyfat that’s a solid physique for most people! Nothing to go crazy about but you’d stand out compared to the average Joe for sure.
Agreed. I work with gen pop. People with jobs, spouses, and kids. A bodyweight bench press is a major milestone for the men (a strict push up is a major milestone for the women.) I've only had 1 or 2 clients hit that in the first year. And yes my experience is equally subjective and biassed, and there are tons of reasons you can put forth like how often they train, how hard they train, how often they train the powerlifts, how consistent they are. But ultimately, in my opinion, it's because they're built for it 🤷♂️
The difference between the general population and people who trained a sport competitively from junior high through college is insane.
I just cleaned 100kg at 33 years old for the first time in like 10 years. My goal is to hit 125kg by the end of next year. I will be 34 then, and probably the same weight. 175-180lbs. Height is 5’9”
I am 62 years old. I do not compete. I can do these numbers and a little more.
That's awesome. I want to be the OG at the gym outlifting all the young whippersnappers. I'm 27 now and trained for 10+ years so it'll be a while!
I think this is very reasonable. I currently meet your standards and hired a coach to get me to a 500 lbs squat, everything is going fine but I also added cardio and best decision ever. I plan to compete in a 10k race next month and a semi marathon in October. I’m in the best shape of my life thanks to the cardio
Cardio can save your life with those big lifts.
First to say have a wonderful weekend and stay safe. Good session.....Thankyou always Will. Strength is way important than bodybuilding.
the size of a muscle is going to be heavily correlated with it's strength. Small muscles=small lifts. Schwarzengger could curl 275 for 4 reps, some of the best arms of all time.
@@tv26889 He also put a strong emphasis on lifting for strength
I am not strong comparatively. My two goals for 2024 are to run a
I'm 155 BW. I can pull 405 and my best was 415 Dead Lift. Bench was well to 260 and my Squat was 405p. I never touched 200 pounds but only 170 stuffing my face.
I got to a 340 squat and 410 deadlift with relative ease, literally got stuck at 220 for one rep on bench for like 2 years. Ended up hurting my back and now i dont even really fuck with barbell movments like that anymore. Rather would just take a lower weight and rep it 20 times
I would love to pick your brain on a bench press progression program. Is there a good way to get a hold of you?
I agree with this. Even though I am just 145 lbs I am nearing a 3 plate squat. But I would like to add that those standards are very biased towards lower body strength. You have to have upper body strength as well. So I am proposing we ditch the bench press and add 3 plate Dip and a 2 plate Pullup to the strength standards as well to balance it out.
The only reason you’re saying that is because you’re a lighter guy. Bench is more universal. How bout you gain some weight, say be around 180-200 lbs, and then do a 3 plate dip and 2 plate pull up? That’s a lot more impressive than doing it at 145.
Plus if you did that a 225 bench would be no problem
@@shades4313 Can you do a 3 plate dip and a 2 plate pull up?
In most weight class sports 5'8 190 pounds is probably not ideal. Really in most non-lifting sports that wouldn't be ideal even if not weight class sport
There are a decent amount of elite wrestlers and judoka in that range. That's also the build of a lot of football running backs. Unless your sport requires a lot of aerobic capacity I don't think it's unreasonable to be that big, as long as you are athletic.....
Short and small here (you must be giants in Dakota, here 1m90 and 90kg dudes are colossus), 5'7'' and 163lbs bw. I quite agree with these even if I'm not the best athlete around: I had a like 450lb deadlift doing it once a week for a little bit more than 2 years, and still have a 400+ today. The squat is now at 300+ and I shoot for a strict minimum at 330 (2*bw) this year or next, the final goal being around 340-350. Concerning the bench as I never practice (being into oly weightlifting), my last PB was like 175lb, but if one day I seriously give it a try I think that 220 must be achievable.
This kind of standards can be intimidating at first, but once you begin to workout seriously for some time, and see the progression, they still look far from you, but achievable.
01:40 Thanks 😊
I am missing relative strength benchmarks. I think 10+ clean chest to bar pull ups are a lower bar (if you are not a lineman or super heavy thrower, so everybody below 110kg). And maybe 20 dips. And 10 clean pistol squats ( I miss that now lacking mobility but work to get back there).
What lifts would you recommend for martial arts?
How often do you do lower body exercises (Squat, Deadlift, Sprinting, etc.)?
These are very reasonable numbers. Though, for athletes, it is sport specific. I know you said for gym culture bros, which I agree, these are all very achievable
1.70m x72kg. My maxes currently are:
155kg back squat
170kg deadlift, but i don’t train it directly, just RDL as accessory and I tested it one year ago after a training session
85kg bench (projected from 3rm)
The bench is clearly lacking, although I started training it just six months ago for the first time.
I’m 33yo and i am satisfied with these results already, although I want to shoot for a 180kg back squat, 200kg DL, and 100kg bench (at least)
great video. agreed these strength standards indicate decent dedication to training. any thoughts on strength standards for the olympic lifts? or is that too niche
I’ll answer this is a future video soon
I gotta fkn eat something.
Am hitting these numbers for reps and old enough to draw SS, 5 ft 7.5 inches and 234 pounds, I'm a little heavy but l feel pretty good. Got any tips on making my eyes stronger so l can get rid of these reading glasses?
Well done, mate!
Maintaining strength and muscle mass is so important for people as they get older.
@@irliamthischool agreed. Since retiring from construction 3 years ago I do a little lifting everyday, usually done in 30-40 minutes, can say l enjoy training more than ever. Good luck with your workouts
Really small, really skinny, really short = 5'7", 170lb
Myself = 5'6", 160lb :(
I will never recover from this.
Me at 5'5 156 :( Imma still aim for 195kg on dead though
I feel some numbers are really easy for some individuals to get but I'd say you are strong if you can:
Bench 300
Squat 400
Deadlift 500
OHP 200
I trained one year purely for strength and I got a 275 bench.
I trained front squats for two months and I got a 285 front squat.
Never trained deadlifts for strength and I've pulled 405.
Never trained OHP only trained DB shoulder press and I got 185 for a double.
Oookay
what do you think about mobility routines and stretching?
Why am I watching this at 5’3
Hey Will sorry to hijack this video cuz it's not speaking to the specifically but in an older video I asked the following question and I thought it would be easier to get a response if I posted it on your most recent one.
Love the content and the no nonsense logic behind the principles that work really well. With that being said I'm a college baseball player. I like to keep my sets no higher than five reps per set because it seems like I recover better. If you were to give me the only three exercises I could use for the rest of my life as a professional baseball player what would you say they should be?
450 bench 225 back squat checking in
Thanks for that Will. Do you have standards for jumping, sprinting, endurance?
I take your info here to mean that essentially anything in the ballpark of 2x of body weight is what you would consider strong.
However, I don’t understand the position that higher body weight = more difficulty in achieving the 2x idea for a given lift than lower body weight.
Strength to weight ratio, while not as important in absolute outputs, is a key aspect of what you’re saying here that you have left out.
It's absolutely true. To call an athletic 300 lber "not that strong" because they can "only" squat 575 lbs, while simultaneously heaping praise upon some random 135 lb dude for squatting 275 lbs would be absurd. Strength isn't one size fits all, especially in the realm of sports.
I think this obsession with bodyweight ratios stems from the belief that strength training magically gets easier when you become bigger and stronger, but it's the opposite. Greater loads are much harder to recover from because they place greater strain on the body.
@@milanojudo I wholly agree that absolutes are the only thing that matters in sports.
To use your example, the 300lbs lifting 575 wins every time against the 135lb dude hitting 275. I agree with this.
However, I struggle with the idea that IF that 135lb and 300lb guy both could only squat the same weight, that you wouldn’t place the greater value as an athlete on the lighter guy for maxing at the same load the heavier guy maxes at.
And that’s important.
@@MegaCannavaro05 you still have to squat your bodyweight in addition to whatever is on the bar though....but nobody is really contemplating that scenario because if you can't squat your bodyweight you just aren't strong, are very out of shape or both. Comparing a weak big guy to a small guy that's pretty strong doesn't really make sense....
@@milanojudo hmm that’s a point I’ve never heard made before on the body weight also needing to be lifted. Good point.
OHP standard? Being able to rep 135 always seemed like a good goal to me
What about bar and ez bar curls? Im shooting for 150 pounds b
Does it go further than that for you?
Where do I get one of those sweet short sleeve hoodies?
It took me 2 years to get to 225 for 1 😢
Wasn't benching the whole time but yeah. Oh well. Ill get it for 5 eventually
Don’t feel bad. I’ve been lifting for 8 and a half years and I never improved my deadlift after just 6 months in. I still can’t even so much as attempt 405. Except on the trap bar lol but that doesn’t count.
Same. Took me 2 years to do it, and I was slightly fat the entire time so it's not like I had any excuse of starting very skinny or whatever.
I think there's a bit of a mental barrier around the 100Kg or 225lbs mark. Because once I crossed it, 107.5Kg x1 followed shortly after, then 100Kg x5, then 112.5Kg x1 all within only a few months.
Then I abandoned strength training and just did Weighted Pushups etc., and all of a sudden first time when I'm back in the Gym, 100Kg x10 Paused Close Grip happened.
I think simply forgetting about Strength training and focusing a lot on simply becoming more muscular in the Chest/Shoulders/Triceps will really help you a lot. Like 3-4 sets of Weighted Pushups or Dips to failure, 3-4x8-12 on Incline Bench, some Cable Chests Flys, some Cable Pushdowns, Overhead Press etc. will really help your Bench a lot if you push them hard for a few months.
How much does age impact progress? 64yo, 5'7": 255 dl, 165 bs, 155 bp.
I have nothing against your strength standards. However, your comments on the ease of achieving certain numbers is unrealistic. I definitely think there is some bias that probably stems from the fact that you are surrounded by people how are more athletic than the average person.
It's completely realistic to hit those numbers regarding if you're an athlete or not, barring outliers, end of story.
I mean I think it is for the body weights he outlined, but he was talking about being 190 at 5’7, you’d be fucking obese w muscle at that point
You didn’t read my comment carefully. I’m not saying the standards are unrealistic. Just the ease of achieve them. For example, bench pressing 225 for 5 reps after 6 months of training is quite exceptional.
@@ognyanstefanov8132I also think you didn’t listen carefully to Will’s comments. He didn’t say it would be “easy”, he ended the video by saying that if he saw someone hit these numbers he knows they would have put in the time and effort to achieve them. Time and effort being the key words there. He didn’t say anyone could just stroll into the gym and hit these numbers, but putting in actual consistent work should lead most people to hitting these numbers
@@patrickl5290you think someone would have to be obese if they were 5’7” at 190lbs?
How do you feel about loading up heavier weights vs focusing on perfect movement patterns?
For me, there's like literally a ~20% difference for example in my Squats and Front Squats when I enforce upright posture all the way up, or actually holding a full Grip Front Rack vs just loosely holding 2 fingers etc.
From your own training, you seem to be just kinda letting the body move however it feels strongest, and lifting very heavy.
But I keep hearing that this will later become a bottleneck for progression in technical exercises like Snatch and Clean.
I'm kinda confused on what to do. My best HighBar Back Squat is 180Kg at like 130Kg Bodyweight. So definitely not a beginner, but nothing special either, still a lot of easy progress to be made on all my lifts.
Just shows how large of a chasm there is between people who have genetics and those who don't. I would argue a 185lbs press is easier than a 225lbs bench. I can argue 135lbs barbell curl is easier than a 315lbs squat. If someone can hit those lifts using linear progression in under a year they have great genetics for strength at the very least. Simple as.
Do you have any baseline cardio standards?
He definitely mentioned being able to keep about an 8:00 mile time in one of the old conditioning videos about not sacrificing conditioning just to add plates in the off season.
I achieved these numbers by 17, far from satisfied and need to get stronger
Appreciate the quality upload. In your opinion / experience, in terms of bw, what's a decent number for someone who just started back squatting? I recently introduced back squatting into my training regime for the first time in four years and was able to hit 1.4x bw. Would you consider this below or above average? Latest podcast with Jake is hilarious btw. Its wild how toxic yall are hahahaha
😬 guess I got work to do… though I can do 225 bench easily and I’d consider that my least favorite lift. Think that should be more!
Reasonable, 405 should be the norm
What about pull ups/chin ups?
I disagree with these numbers, a sub 160 pound person who deadlifts/squats 300 plus is equally if not more impressive than a 200 plus pound person who deadlifts/squats around 400 plus. The amount of people who can bench 225 for 5 within 6-8 months of training unless they are over 200 plus is extremely small.
Loll now i know why 5’5 me being called manley because 5’7, 5’8 is short
Assuming an individual is of reasonable BF% mine would be
intermediate lifter
225 Bench or 1.25x BW
315 Squat or 1.5x BW
405 DL or 2x BW
10 Pull-ups at Bodyweight
Advanced lifter
315 Bench or 1.5x BW
405 Squat or 2x BW
495 DL or 2.5x BW
20 Strict Pull-ups at bodyweight
The latter being numbers most with 3-5 years of serious training should be able to hit
I am so weak and small. I’ve been training for years. Everyone here is better than me. No wonder I’ve never been loved. I’m not tall still not benching two plates let alone for reps. Had to get really fat to bench 200. There is no hope for me. Can’t squat 315 either. I try following progressive overload and hit a plateau every time. There is hope however. I will cease my existence within the next few years, and all my failures will be cremated. I’m young but I can’t compare to better men and thus will never find love. Farewell 😂😂😂😂
Reaches for conversion calculator…
At 180-190lbs and 5'7 I have a 485lbs squat, 405lbs front squat, 315lbs close grip larsen, and 405lbs for 10 deficit snatch grip RDL (I haven't done conventional in a long time). IMO, the numbers you suggested are pretty reasonable to acquire if you dedicate some time to lifting weights over a couple of years. To get higher numbers you'd really have to prioritize your time and efforts into the gym, which honestly most people don't need to do. I just really enjoy strength training haha!
who u got mavs or celtics? luka gna go wild
C’s. I’m a wolves fan.
What about front squat and overhead press?
front squat - 585
overhead press - 495
Lol
@@willratelle8027you got some work to do Bro 😂
This list very reasonable for athletes, I don't think its very reasonable for officer workers
Yeah but, what about your 1RM Turkish Get Up?
i know not your main demographic - but would love to hear your thoughts for women
Will definitely answer this in a future video
Same here
yay I am stronk boy
can austin deadlift 405???
Bully him into making it a TH-cam video
Haha. Fella's in the comments who are also 6', 170, and can only bench 160, keep going!
I think bodyweight multiples might make for better guidelines, but 2 plates / 3.5 plates / 4 plates is a pretty easy way to visualize the weights mentioned
Bodyweight multiples are a terrible way to set a standard for many reasons.
Maybe Wilks score, but why would a normal lifter be doing such calculations anyway. It's really only relevant or should be a goal for someone who's closing in on World records or national records.
I think absolute numbers while assuming fairly normal Bodyweight of 25-30 BMI for the lifter in question is probably the simplest and most relevant standard for most people.
Will, I think your discussing 405 was a little out of touch.
Most people will not progress a 5x5 to 315, let alone 405
Diet, sleep, a variety of training methodologies are usually used with gained experience before anyone pulls 405
If you played high school Football, I’m sure your journey to 405 was quicker. The rest of the population, not so much
I thought he was being too nice with that one. He said a 200 lb guy should be able to pull 405. A 2x bodyweight deadlift is a pretty lenient standard, 2.5x is more commonly reccomended. You can run programs and consistently add 2.5% per week to your working deadlift sets within those programs for a very long time.....like until you are in your 40s, bored with lifting and want to start running 5ks lol
@@milanojudo I’m just saying. I played a lot of sports but I remember hitting many walls from 315->405. And I was sure I would never lift it for a while
@@HelloSpyMyLie hard to say why that was the case over the internet, but it could have something to do with poor programming or simply not eating properly. You'd be surprised how many people refuse to be in a 500 calorie surplus because they don't want to get fat.....
@@milanojudo Ratelle is too kind. My standard is a minimum of 550+ conventional deadlift, 500+ high bar squat, 225 for sets on bent over rows, 315 bench, 205 overhead press.
He didn't say you needed to do 405 for a 5x5, but for a 1 rep max.
For Deadlift, most programs have people do 1x5, not 5x5.
You take that to a 1x5 with about 350lbs, and you're fairly close, maybe a 390lbs 1 rep Max.
Even if it lands you at let's say a 350lbs 1 rep Max, you're really only 3-6 months away from achieving 405 on a 5/3/1 program or something like it.
For the Squat, yeah 405 will take years for sure. There's also the issue of defining exactly what counts or not. LowBar barely parallell with knee sleeves and a Powerlifting belt 405lbs vs 405lbs Olympic High bar no belt no sleeves is a different story. I achieved the first one in like a year, the other one I still haven't achieved LMAO.
Well I got 1 out of 3
I can squat 315 but not deadlift 315
I can deadift 315 but not squat 225 :/
Probably half squatting, or you don't know how to Deadlift.
Bro a 5’7 percent is gonna be fat as fuck getting to 190. Unless you’re on roids too much of that is gonna be fat for optimal health and athleticism.
Ohp??
who are you and why should we care?
he's a S&C coach that could probably swallow you whole for a preworkout meal
@@imitatsiya "could". cool story bro
@@TheShlipsyou need to go back
He played in the nfl as well
@@chonkeboi cool story bro
190 at 5"7?? I cannot imagine gaining 30lbs lol. Took me to be 40 just to hit that but I'm like 9% fat
9 percent fat, you must eat nothing but lettuce and plain chicken breasts
@GDoggy-em2xc basketball is my only cardio. Been like that all my life. Thay helps. Weighted pullups and dips. Lots of direct ab work. I can standing abwheel for reps.
Ppl think I'm lower. I think I could be 10% max. I hope I'm 9 lol. I eat kinda w.e but never been drunk no big desserts that ppl love or them High sugar Starbucks type drinks
I deadlifted 430 lbs , squated 405 lbs and benched 235 lbs and it took me about 2-3 years to do so. I can say I could have done so quicker but I was kinda broke and didn't have much money to buy more calories.
Now I lift less and my number dropped by about 10-15% because of life and sh_t but hopefully I will be back on track soon enough and get these numbers higher( especially the deadlift and bench).
I did 347 my first session deadlift
243 bench
260 ish bench
5’5 man
I did almost 500 within my first 4-6 months
Within my first few months I was almost at 300 bench close grip
I am so weak and small. I’ve been training for years. Everyone here is better than me. No wonder I’ve never been loved. I’m not tall still not benching two plates let alone for reps. Had to get really fat to bench 200. There is no hope for me. Can’t squat 315 either. I try following progressive overload and hit a plateau every time. There is hope however. I will cease my existence within the next few years, and all my failures will be cremated. I’m young but I can’t compare to better men and thus will never find love. Farewell 😂😂😂😂