Are You Strong? 7 Sets of Strength Standards for Men & Women
ฝัง
- เผยแพร่เมื่อ 15 พ.ค. 2024
- Are you strong? In this video we cover 7 sets of strength standards in many areas of fitness from powerlifting to commercial gyms (and between) and for males and females in an attempt to figure out what strong is. I talk about popular and lesser known sets of strength standards that were created by everyone from prominent figures in the industry to ones created by people like you and me.
We also discuss why standards can be a good and bad thing and hopefully along the way we figure out if you are strong.
List of companies we have affiliate accounts with (click & buy to support us!)
gluck.fit/affiliates
Our Website www.glucksgym.com
Check out our Patreon / glucksgym
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Rippetoe & Kilgore's Standards startingstrength.com/files/st...
Tim Henriques' Standards www.t-nation.com/training/str...
Strength Level Database Standards strengthlevel.com/strength-st...
Steve Shaw's Standards (my table) docs.google.com/spreadsheets/...
Alex Bromley's Standards (my table) docs.google.com/spreadsheets/...
▬▬▬▬ Jump to Chapters ▬▬▬▬
0:00 Introduction
1:55 What Is Strong?
3:15 Problems with Strength Standards (& Why to Use Them)
4:52 The Strength Standards - กีฬา
![ตรงที่เดิม - ฝน พรสุดา [ต้นฉบับ :เบส ขวางหวัน]](http://i.ytimg.com/vi/c5YnbGEztI8/mqdefault.jpg)
Got a favorite set of strength standards or are they complete BS?
Military standards
@@Gym-Girls admittedly I forgot those 😢
@@GlucksGym it's ok, it's not much to do with lifting but still great standards for general fitness
@@Gym-Girls first class standards are good.
Bare minimum standards are garbage for men under 40.
But if u can hit bear minimum over age 45 you're doing pretty good lol
Pull-ups, dips, one legged squats, push-ups. Saw a vid of a 180 lb former Navy Seal do 25 pull-ups. His gym partner was a 440 lb power lifter who did 10 pull-ups. Who is stronger?
At 14 I could bench 105. Now at 40, I'm good for 135.
You're considered "big girl' by Alex's standards. I'm proud of you
😂😂😂
Maybe you’ll hit 185 by the time you’re 80
@@vicenteochoa6498
185? You think my boy Brandon is juicing now?
Is there a strength standard for passing out during 3rd attempt dead’s 💤🛏
I went to a very packed high end gym (not hardcore or powerlifting) for like 4 hours a day every single day for over a year. I have seen exactly 4 people bench 315. 3 were very obviously saucy. They were all regulars and it’s all they really did. I saw one absolute monster bench 405 one time it was spectacular. Honestly one of the highlights of my time in the gym I honestly thought I was going to see someone die. I’ve seen maybe 6 people who could actually squat 3 plates to depth. I have seen 4 people deadlift 405 but very few people deadlift. One of all of those people could do all 3 lifts the rest were one shot wonders. Benching 2 plates is very rare usually not even one person in the gym that could do it at any one time. Deadlifting 3 plates was even more rare as very few people deadlift anyways. There are obviously people who could do more but don’t max out but seriously Instagram and social media have drastically changed peoples perceptions of what is normal. If you actually consistently go to the gym you’re already in the 5%
This man gets it. You're right I've been to many gyms and just going gets you half way there but to see someone actually push themselves in those lifts is rare.
I think it's ok to see some joy and pride knowing you're doing what most others don't so long as you're not arrogantly flaunting it. Compare you to you and keep trying to be the best version of yourself.
There were 3 guys at the YMCA where I used to lift who could bench 315+ (not me) and 2 were almost certainly not juicing, but they were pretty huge guys and had been lifting for a long time. One was a cop, and the other had an office job. The third was a young guy who had just graduated from a D2 college where he played football. He could do 315 for reps, but I suspect he had a little extra help.
Anyway, I think that shows that 315 is achievable for many guys, but gaining weight is a big part of it, and many of us dont want to do that. All about priorities.
Yeah I've been to many gyms over the years and people underestimate how heavy 225 is to bench for even consistent gym goers. The idea that someone can just throw up 315 after a couple years of lifting is pretty rare. My current gym is huge and has a lot of people and 6 flat benches and I've still only seen a handful do 315 despite seeing hundreds of people bench at any given time over the last couple years. There are 8 deadlift platforms and 8 squat racks and I have seen several deadlift over 405 but only a few squat 315 with decent depth. I can do 405 deadlift but only on trap bar. Flat bar I stay around 315 or so for a few reps. If you're natural and especially if you're a little older and started late, like 30+, those numbers are pretty hard to hit for the average person.
@@BatDad-qu4fo depends on a lot of factors. I got to a 365 squat and 405 deadlift in about a year of training but I still havent benched 315 after several years, even at 225 BW.
I’m pretty proud with what I’ve done, I’m my only competitor, didn’t start lifting till 38 I can now do 225 bench 360 squat 405 deadlift
That's definitely something to be proud of. Hell just showing up is an accomplishment but those are good numbers.
@@GlucksGym I’m so hooked I have to talk my self into having a rest day lol
@@keithlivingston6973 I learned that lesson awhile back trying to hit 5 days in a row for a few months
Nice one. I don't know if "keep it going" is the right advice if you are over 40 natty, but those are some impressive numbers nonetheless.
Nice work bud
Those standards always talk about weight but never about height. Someone who is 6'4" at 180 will be a lot weaker than someone who is 5'8" at 180.
Long arms help in the deadlift but hurt you in the bench. Best benchers are short guys with short arms and barrel chests.
Well total weight is what counts most. Even in Worlds strongest man, some guys are 6'3 400lbs and some 6'10 400lbs, but both similar in strength. I'm sure the scale is for people who are normal bodyfat %, not a skeleton like a 6'4" 180lb person.
Maxed out on gear does not count
That isn’t true
Quit crying get strong or shh
They say comparison is the thief of joy.
If you're lifting at all, you're doing better than most. Remember that.
I'm with this guy
Comparison is also what gives life meaning. Human hierarchy is part of your biology. It’s not something you can program out with dogma and propaganda.
Kind of cowardly to compare yourself to people who have no interest in lifting weights. Why don’t you compare yourself to the homeless bums doing crack/heroin and feel like a big shot as well? 😂
The fun part is making the numbers go up, I honestly don't really care that much about the absolute number, as long as its getting slightly heavier.
It is addicting and motivating
one of my favorite bro science quotes, "deadlift doesnt start until 135 pounds, because 135 pounds is essentially the same as 0 pounds"
You are one of my favorite TH-camrs. Look forward to your uploads. Entertaining vids, funny commentary and great content! Keep up the good work!
Thank you! It means a lot to hear that even if it sounds like a generic thanks, it's not.
I remember a couple years ago thinking to myself "I don't know if I'll ever bench 225"... after being consistent and trying variations to attack my weaknesses finally got a 300 bench.
36 y/o at 215bw, my bests are 525 x 1 deadlift, 435 x 3 squat, 300 x 1 bench, 220 overhead press and 500m row on a C2 in 1:33.
I am happy to see a content creator that takes the time to consistently engage with their audience. You now have a new subscriber.
By the way, why not put that person on blast by showing their name? Giving their comment the publicity might only encourage them, but showing who they are might do the opposite.
I gotta interact with people now?!
I've always blurred them to not go to their level but it makes for good comedy
Body weight: ohp x 1, bench x 1.5, squat x 2, deadlift x 2.5. Gotta have some type of goals.
Are those your personal standards? Those are some pretty good goals!
I've heard these standards several times too
@@jrssae fairly common. I think they might even be the thumbnail to Alan thralls video
Am I weird for hitting ohp and squat, but missing DL and bench by 10%?
Nah they're generalizations and everyone is built differently and trains differently
Wynie, looking forward to seeing footage from your first meet someday. You'll kill it!
We gotta encourage her, she keeps talking about it and her numbers are climbing still!
Been looking forward to the releases!
Glad to hear it! This one almost got me but I pulled it off after an all day affair
Great video! Thanks. Happy holidays.
Happy holidays and thank you!
At last someone truthful and informative
Cool video. As a novice (only a few months into powerlifting), I like the simplicity and hopefully realistic goal of the 1, 2, 3, 4 plate standard. Simple, realistic, yet an accomplishment (I think). Of course, some exercises may be easier for some, but probably one of those lifts will be challenging (which is the whole point).
Yeah that's the idea of the simplicity and after awhile and some experience you can move off that system into one of the others if it suits you. Of course it's a generalization but achievable for most but depends on a lot of factors that I hopefully hit on
@@GlucksGym l
To be honest, I have never thought about any of this stuff. Maybe I've just been avoiding it because I'm a wimp. Thanks for giving me the confidence to say "I may be a small guy but it's a personal journey and I am happy with my progress!" to all of the trolls calling me shrimpy. That'll show 'em!
Haha. Honestly who gives a sh what anyone else thinks. You keep being a better version of you.
New viewer but I seriously love your channel! I appreciate your inclusive language and making sure to talk about female stats as well. Thanks for leaving in some of the outtakes and providing some straight to the point (ish) info :)
Well we got Wynie so it makes sense to provide both. Seems there's not as much for women out there like this but maybe my algorithm is off. Glad you're enjoying the content and thank you!
Dude! Awesome vid. Informative for sure, but as long as I can still calf raise more than wynie, I’m good.
Idk man she's got some legs 😍😂
I always say if you can do your bodyweight of anything, you're doing pretty good. Bench your bodyweight, squat your bodyweight, deadlift...you're probably stronger than like 75% of the population if you can do that.
People vastly overestimate the amount of lifters in the world it seems. I think if you can do 1 proper pushup you are stronger than 95% of the world's population. People who spend time in the gym like to think that everyone else spends time in the gym but the fact is people are just trying to survive life and pay bills. They don't have time for working out or the gym.
@@fingertapper88 Sure but nobody compares themselves to average people. We compare ourselves to each other. I mean I bench in the 200's, squat in the 300's, deadlift in the 400's. Am I strong? To me, no. But I mean, like Gluck said, if I walk into a Walmart I am the strongest guy in there and look like a Greek God in comparison. If I walk in the gym I am average. If I go on Instagram I am the weakest, smallest and fat LOL. Everybody in this comment section is probably in the top 2% strongest in the world, but it's sort of meaningless because you cannot compare yourself to the bottom 98%, you are always comparing yourself to the rest of the 2%.
@@fingertapper88i work a full time job and pay my bills but i still enjoy lifting. that’s not really a good excuse lol. it’s just about priorities and some people just don’t like it and that’s okay
My strength journey has been a little atypical. I bought some weights and rack on a hunch and then just started learning anything I could. I figured out that intentional programming was necessary and got stronger and stronger but I didn't have gym mates to compare to, so even when I hit 4 plates on my squat, I felt like I was weak because internet people and competitive people could do that in their sleep.
This kind of resource reminds me that the day I hit the 1000lb club, I actually did a damn thing! And it feels good. Of course I still want an 800lb deadlift, but at least I know I should feel accomplished if all I ever get is a 650lb.
Feel accomplished at 455, 500, or literally anything up there. Idk your training style, experience, body type etc but when you really think about it it's a lot of pounds.
I like the Strength Level Database. I am totally new (2 months) and old (40 in 2 weeks) so it was nice to have a beginner level to know what to try. But once you know that the numbers of others don't really mean much. Do your best, hope the number goes up.
Yep! I tried to give several options to address a lot of people and to help people find resources. Hopefully it helps some people!
Thanks for the inclusion of the Sports Association Standards and Tim Henriques charts. A nice little feel good reminder 😁 of what I possess within, and motivation to push towards Daaang!! Standard 💪lol.
This is the most truthful video on strength standards
Aww shucks. Thanks
This was really well put together and I liked the overall message a lot. Most of us should be careful how we compare ourselves to others and not obsess over it, but at the same time be real about the excuses we may or may not be making for ourselves. If strength is something we claim to care about.
Also, the legion athletics chart was pretty surprising 😂 495 deadlift for me is waaay easier than a 365 bench. Hit that deadlift well over a year ago, and had the strength for it probably a year or so even before that. Yet still just now closing in on a 350 bench, let alone 365 lol
Gluck, you're strong as hell. 315 is entering Silverback country.🦍🦍🦍
Enjoyed your bench press video. 💪🏽
Thanks! I think Wynie might be passing me relatively speaking soon though
I've been wondering for a while when I'll finally be considered strong, but really most numbers are impressive compared to non gym goers. My current numbers are 425 squat, 285 bench, and 515 deadlift at 205 bodyweight, which definitely does not make me elite or competitive in any way, but is godly compared to casual people
Pretty damn good! I'm impressed and sure if you're competing that's a different bracket but if you're natty that's some elite company.
135!!! Congrats Wynie!!!
That's big Wynie to you
Just tell me I’m weak Gluck. I can take it!
In seriousness great video. I think most people just wanna lift enough to look good and sort of impress others. You can’t lie and say it doesn’t feel good to share your PR when you randomly meet another gym bro at a bar or birthday party of something.
Nobody ever ask or talks to me 😢 count me in the mostly lifts to look good crowd but even more so to keep up with my kid
Great video! I'm playing the long game... consistently lifting to be the strongest 90 year old at the gym. 👴💪
That's the dream. Imagine being able to go to the gym at that age?
Yes, the 1,2,3,4 plate standard is what I go with.
Because I can hit all of those I usually qualify them by saying “it’s a lot of technique. Honestly I think most people could hit those numbers, but their form holds them back.” And I do believe that. I don’t really consider myself to be that much stronger than anyone else, but it is good to have a goal and I think the 1,2,3,4 plate goal is attainable for most.
Goals are very important and I do think most men can hit those numbers if that's what they want and work towards.
And the Oscar for best intros goes to.... and, LOL at 1:15... my wife needs to appreciate lifts like that... Seriously, keep it coming and thanks for providing the high rate of laughs per minute.
Haha thank you! Let me know if you get the same fake... I mean authentic response
@@GlucksGym You may have Basement Brandon beat... there's a classic vid of him putting up 595 on squat and being very chuffed about it, while the wife on the bike alongside couldn't give a hoot... or maybe she was just in the zone... regardless, it was funny as heck.
Haha I'll have to find it. Wynie does every lift and set I do so she's legitimately pretty supportive and understanding (it's also why only her damn lifts her filmed because idc about mine as much)
I like the 1, 2, 3, 4 plate method for general strength.
I think lifting by yourself and only interacting with or following die hard lifters online can easily skew your perceptions.
Also, on a semi-unrelated note I like to reenact the scene from Remember the Titans after heavy sets. How strong are you?! I'm TOO strong!
hahah that made me laugh pretty good.
Yeah I agree it definitely can.
I don't know, I think the 1-2-3-4 method is overly simplistic. Body type has a lot to do with one's abilities. My chassis is good at deadlifting. I could pull over 400lb inside my first year of training, but it took me a few years before I could squat 315
With the ups and downs of life I currently find myself in a similar situation again. I can pull over 400 right now, but I can't squat 315. Yet I can press over 200lb, but I can't bench press 255lb. So Right now I'm almost at 2, 2.5, 2.5, 4. Not quite, as I've only pressed 225lb over head a few times in my life. But I'm close to that.
What gives right? My numbers are all over the place. Body mechanics has a lot to do with it near as I can tell. Also how you train matters, but it can't fix body mechanics. I don't try to fight with it anymore though. I've accepted that I suck at benchpress and squat. There are worse things to suck at in life.
True it is overly simple because I covered so many other standards that I'm not really saying sure someone hasn't already said. Body mechanics and a lot of other factors play a huge role but I think those are all points I made in the video (I apologize if I didn't). If people are interested I'll do a full video next year or sometime that breaks down my personal thoughts in detail. That being said you're right
I can do 2, 3, 3 and 3.5 with the plate method. That 3.5 makes me feel week af. Man I gotta get off social media lol
Ugh story of my squat. I didn't take pride in it and it suffered. I've been trying more with it and it's bloomed.
For the love of TH-cam Algo. Love the video!
Thanks! Love the support
At 16 140 BW, i bench 155, squat 215, deadlift 295 been lifting for 4 months now 5 days a week condition for 2 days with a coach and before lifting i played sports since pretty much could walk so i made massive improvements fast which is good
I am 48 years old. My best lifts is. Squats 250 KG. Benchpress 150 KG and deadlift 260 KG. All lifts raw. I think thats ok.
I think that's awesome! I'd love those numbers
🙄
I used to bench 360 and suffered a hand injury, after it healed, I never went back to lifting. I did light calisthenics and aerobics, but for 20 years, no weights.
When I did decide to lift again, my 1 resp max was 140, and it felt as hard to lift as I remember 360 being.
I slowly worked up to 200, then tore my left rotator cuff, biceps tendon and labrum, the tendons were about 50% tears.
This was due to shoulder damage from the first Covid shot, the person they hired and trained in 10 minutes injected it into my shoulder joint instead of the muscle, which is now known to cause damage.
Kaiser wouldn't fix these injuries, they said they only do that if there are complete tears, so rehab was all they would approve. The orthopedist claimed deadlifting was OK, but I'm not sure I believe her, since that sure does engage the shoulder.
After having to stop lifting for another year, I returned to lifting. I discovered that when I tried to push the bench over 60 pounds, I can feel the shoulder pain letting me know it's in jeopardy of more damage.
Instead of heavy, I perform the bench press, flys and shoulder press with lighter weights and use a HIIT timer.
I perform a sort of mega set of 6 - 45 second work periods separated by 15 - second recovery periods. I do as many reps as I can, rest for a few if needed, then perform more until the timer for the 15 - second break goes off. That's the entire workout for that exercise.
The delayed onset muscle soreness is significant, the muscles are dense, defined and are growing, how much more is unknown, but I was very surprised by how effective the routine has been with lighter weights.
My developed muscles can push a lot more weight than the tendons, ligaments and cartilage in my left shoulder can handle and I don't believe that I'll ever be able to lift heavy again with any pushing movement involving that shoulder.
I just ordered a functional trainer with 200 LB selectorized stacks at a 2:1 ratio and will be performing standing chest presses and flies from incline, decline and level angles for a total of 6 movements for my chest and also will work the entire shoulder which a functional trainer makes easy to do.
I'm hopeful that the way a standing movement on a functional trainer engages so much more of the entire body than barbells may prove to further improve my shoulder, but if it doesn't and I'm forever lifting lighter weights, the cable movements will yield the best outcome.
I'm chasing 1, 2, 3, 4 plates for the major lifts. It's somewhat arbitrary because if you weigh 100kg it's gonna be much easier than for someone at 75kg, but whatever, it's a nice goal. Once i get there I'm sure I'll be big enough, and then it's just about being cut enough to show it.
I've been pretty fortunate in the regards of genetics. First time I deadlifted I did 400 pounds at an Army ACFT. I've done physical work most of my life though so it's likely a factor. But I benchpress 200 pounds for 3 sets of 8 then incline at 170 for 3 sets of 8 but I'm still progressively overloading and adding more weight each week. I've been training for a little more than a year, body weight is 198.2 as of this morning.
I used to weigh 235lbs, and at 5'10" (male) I could deadlift 500lbsx1, squat 455x1, and bench 285x3. I didn't like the way I looked or felt so I dropped down to 208lbs. I'd say I've lost about 10% of strength on all my lifts since losing weight, but I feel and look better now. I think it's good to get a general idea of how one's physical strength compares to the average person, but I also try not to lose sleep because I've never hit that glorious moment of benching 315lbs or deadlifting 600lbs. This video was helpful, thank you for sharing.
This is amazing
I agree with whatever this guy says
Squat: 320lb
Bench: 215lb
Deadlift: 345
BW: 147.5lb. 16Y/O Only been seriously training for about 4 months. Been in the gym for a year though.
Thank you for sharing. I was getting self-conscious but you're right. Focus on making your own progress. You could be the rabbit or the tortoise.
This video made me a fan boy for your channel, I was a victim of always comparing my numbers because I trained alone I never knew how strong or weak I was. But your right no one cares I just do it because I’m bored. Better to lift then work.
Hey, I got arthritis in my left wrist, your example was spot on.
😂 I was thinking of you when I made it
Steve Shaw has a great channel, lots of good programs.
Yeah he's got a ton of content too
This video was very interesting because we all determine what strength is. When I was at the base in the north I recorded a 275 bench, 445 squat, 495 deadlift for 1215lbs. I actually bench 320, probably shouldn't have lifted for 2hrs before hand but I got a good score. Most people in a commercial gym when I was state side would stop me because I'm doing a set of 275 on bench and they ask me if I compete (annoying sometimes honestly). But whats crazy is most people don't bench 225 for 1 rep. I don't even consider myself all that strong but I know I'm above average. Those numbers in the videos I think were pretty good for bench marks.
Great video.
Thanks!
Was a lot of fun to see all the different ideas out there for strength standards.
@@scooobyj8714 yeah I figured I'd show a few to get more of a consensus
I have been seeing a lot of these videos and really like the 1/2/3/4 wheel application. I have been thinking more since turning 36 this month and one thing that is often overlooked and was mentioned to me by an old teacher who was a world class powerlifter, “how do you feel hitting ###lbs? If we are hitting 315 on the bench but are coming away with lingering shoulder pain is it worth it? I’ve been working out since I was a 12, and would say I’m a gifted lifter for having never taken gear, but one thing I notice is over time I don’t feel nearly as good as I once did doing all this. I am lowly adopting new methods and training differently rather than chasing the standard. I think it’s a great bench mark for everyone, but always gauge how you feel as you’re making progress.
When I first came across your channel I subscribed, but then realized I didn’t like your sense of humor and unsubscribed. BUT THEN I realized why I didn’t like your humor- it was basically the same as mine. So, own the problem, own the solution, and re-subscribed. Keep up the great work!
That comment was a ride hahaha. Legit laughed reading that
My bench and squat have always been about the same. Guess i should be happy with my bench, not disappointed in my squat
I’m a fan of the precent body weight to moved weight comparison as a general metric. Kinda breaks down with weight, but should give you decent expectations.
Gotta get strong like Gluck
Wynie maybe, I'm not sure how strong I am but she's a monster!
I just want to lift because it's exercise I like doing, and I want to exercise so I don't die young. I've never cared much about the standards.
Whatever keeps you going is what matters
Age matters here, and older lifters like me might want to apply an age coefficient to published standards. For example the McCulloch coefficient.
I'm 52 now and when I started lifting in the 1980s a common standard to aim for was 200, 300, 400, 500 (pounds in the OHP, bench, squat and DL). Someone who's always lifted can make those standards and keep them into older age, but someone starting out at, say, 45+ would find an age-adjustment gives much more realistic goals. I like the Kilgore charts for exactly this reason; they consider both age and weight.
Great take. The only person you’re competing with is who you were yesterday. Anybody that commits toto the gym is already stronger than everyone else that sat around all day
Yep! Improving yourself is what matters and you're way ahead of the majority just by being there.
Constructive criticism to boost the algo:
Hand talking. I'm sure no matter where you go, people say that in this video format, you need to include some level of non verbal expression to attract and retain viewers. That's solid advice. But with most good things, too much becomes a hindrance, or in this case, a distraction to the viewer.
I caught myself feeling concerned for your biceps more than a couple times for holding your forearms up just so your hands could look confised like that for a solid 9 minutes straight.
You are killing it in terms of information, jokes, entertainment. But everyone has a place to improve.
Best advice I can give, feel free to discard it. But if your hands have Nothing to say, set em down. Trust me, I know the difficulty in finding the right balance as I do (and sometimes suck at) a lot of public speaking. But the balance is key.
Keep the good videos coming.
I weigh about 150 lbs and I've been training for approximately 2 years (minus lockdown) and my best lifts so far are 350 lbs squat, 245 lbs bench touch-n-go, 230 lbs pause bench, 440 lbs conventional deadlift. I feel pretty weak compared to other lifters but I'm proud of how far I've came from.
Yeah, "extremely weak" I would say, because pretty much every single person in my gym deadlifts 500 and squats 600. Not even to mention that happens after 3 months of training..
Overcoming sarcasm, you have intense body dysmorphia my friend if you pull these lifts at 150 after 2 years of training and actually think you're weak. Who you're going to the gym with, Arnold, Ronnie and C Bum?
Nah bro u strong as hell
Your squat is normal but ur bench press is close to elite level at 150lbs bw.
Btw i squat a tad bit more than u at 160lbs, but i know i am not weak at all damn.
U have some crazy upper body strength dude, especially at pushing...
I think i am better at pulling than u tho😎
@@nickal3x haha thought you were being serious at first! That body dysmorphia is something that’s hard to beat
That's excellent strength and more than you will ever need in the real world. Anything more is just for gym bragging rights.
I’m 16 and I hit 195 on bench and I did 4 reps of 135 on shoulder press so happy
At 16 I couldn't dream of repping 135 on overhead press. Well done.
I’m 15 and just hit 150. Glad this vid was made because I was not sure where I stood in the gym community lol
I've always found strength standards to one of those things that are good to keep in mind, but unless you're competing, don't live and die by them. Like you said, good for goal setting, but the reality is, if you train for strength, you're already stronger than most people.
My exact thoughts 😁 good to hear I'm not alone
I'm the oddball that doesnt benchpress or squat regularly, however my 5x5 deadlift is up to 2 plates so far. Everyone's different, the important thing is you're there, and you're trying. I dont care what your numbers are, I respect the effort and the drive. The numbers will come eventually
I think a ton don't squat regularly but the bench is dead on haha. You right, it doesn't matter. Effort, drive and progress.
I know I'm strong because I'm constantly comparing to others, like my 12 year old nephew.
You crush him and put him in his place!
I'm 48 and have been lifting consistently for almost 4 years (3 1/2 counting lockdown). I'm not training to compete in anything, and my work responsibilities keep me from training till I can't walk for a few days. I don't consider myself that strong thinking about some of the TH-cam people I like to watch, but at the small local gym I go to I'm kind of well known with the trainers, but that's mostly because I'm the Olympic lifting guy. According to the strength level database, I'm a novice on every lift I checked, but I am skeptical that 42% of the male population at my age is the same 180 lbs. Of the one's I've seen, I think the Steve Shaw and Alex Bromley numbers are probably the best around, but I think bettering yourself and seeing progress is the best standard. And being patient enough to consistently work for a year to put 5 lbs on my power clean PR.
Well I’m 54. I’ll be 55 in October. I just started lifting in April of 2022 in my garage. The last year I have been building it up. It’s getting there. My wife is ready to kill me. As it is easy to get carried away with purchases! But in a year I’m deadlifting 405 and my best bench yet for 1 rep max is 275. Which was several months ago. Hoping to get 315 by the end of this summer. I don’t do squats as I’ve had a failed back surgery many years go. Although I did just pick up a Bells of Steel belt squat 2.0 used and absolutely love it. Still tweaking my technique on it but it’s coming.
My greatest accomplishment was a OHP of 225. I rarely saw people in my gym do 135. I saw one guy do 185. After a year of slacking, I may be able to do 175 now. Just started to get my motivation back in the past couple of months. Mainly thanks to your videos and a couple other guys.
Wow that's a lot. Even 135 is a lot of people. A lot depends on your weight too. If you can do close to your bodyweight, that is very strong.
For 1 rep im at 200. I weight 180lbs. Didn’t realize 200lbs was that strong for ohp
So true about the 315 it’s so rare in real life
Not that we typically go around screaming our bench numbers but... Maybe we should...
Weight and age are huge factors. I dropped 20lbs, to get ripped and my BP dropped about 50lbs and almost all of it was fat. Also, people are built differently and some just have better leverage at certain lifts. Doesn't mean they will be stronger in real world situations. Honestly, being heavier in the real world, is better than being stronger on most things. Pushing a car pulling something etc,, all would be easier for a 300lb person who could only bench 150, vs a 150lb person who could bench 300.
6:11 I got so excited looking at the power lifting chart, thinking i was close to the elite for my body weight class until i realized i was lookimg at the womens chart. 😆
VERY true my guy!!🙌🏾🙌🏾 From T.W.L.G.🤓🤓
Thanks Geek. Glad to see support from another guy who's worked hard and earned it!
@@GlucksGym Yessir!!🏋🏾♂️🏋🏾♂️ I appreciate you my bro!!🙌🏾🙌🏾
Good video
Thank you!
These lists always are tough. I'm a big guy, 6'6" 340lbs, and these lists don't really portray me well. They go off of people at that weight who are also average body fat. Obviously I'm too overweight and don't maintain that weight. Once I'm done cutting I will likely be in the 280lb range, and at that type of bmi.
That said, 6 months into working out I have done a 300lb bench press, 300lb squat for 5, and just started deadlifting and have done 350lbs for 3.
The only reason I say this is because everyone is different and sometimes these standards can be misleading and make you feel shitty lol.
100% right my friend. Everyone is different and everyone goals is different. If you're progressing and being healthy, that's what matters longterm
I guess I'm pretty strong! But it's not good enough! I'm still barely intermediate by strengthlevel standards, and even if I were the best on the entire site, I wouldn't be satisfied if I could do more. I'm pretty pleased that I've got some good strength, though. I weigh about 90 kg. My squat is lacking at 130-something kg, but I've got a decent deadlift, best pull at 170 kg and definitely gonna pull a few more kilos next time. My bench is pretty strong too. I haven't gone super heavy in a LOOONG time, but I know I've got an easy 102 (225 lbs) on a good day, and if I max out, I've got 105-107. My OHP is proportionally very good. I've done 67 kg and I can do more. I did it after a set of 60 kg for 6, and I still felt like I had more. It was like my 2RM or something. My calculated max was 70 kg when I did it and now it's at like 73 kg+. Don't think I'm quite there, but I think I could do 70 kg if I did it as my first lift. This is from the floor, of course.
Im 18, i bench 330lbs squat 460 and deadlift 560lbs and i am around 185lbs.I train olympic weightlifting and i lift for 2 years. I dont compete i just enjoy training and being strong.
i hit the like for your grandma. she seems nice.
She's the best
My quote is you're as strong as your DNA/Training will allow you to push yourself!
I've always been a better bodybuilder then some type of powerlifter. I'm actually quite weak for my size I think as I'm 6'1 and float around 220. My bench is 315, squat 405 for 2, and a 475 deadlift.
The thing i struggled with shen comparing to standards is that its always about weight. What i mean is that someone might weight as much as me but is a foot shorter than me so they will always lift more
I (36) have only been lifting since Nov 2021 and at 165, I can military press 80, bench 160, squat 245 and deadlift 290. If I can get those numbers in the vicinity of 135/225/310/390 by Nov 2023, my Instagram is going to get very naked.
I don’t even know how realistic or fantastical those goals are - aren’t even goals, more like lofty aspirations. The only thing I really compare against is my previous week and I’m just glad it hasn’t plateaued yet.
I'm going to assume gluck gluck 9000s happens often in Gluck's gym
One possible way to define it is to measure strength for people who does NOT lift weights so if you lift more than them you are strong, other way is just to measure people who DOES lift weights and take the mean value as a goal. From a statistics point of view it makes perfect sense to define how strong someone is by compare it to a similar population (same sex, age and weight) of course that wont take into account whatever issue you may have that diminish your performance.
I started lifting about a year and a half ago, when I was almost 13. I had always been pretty weak, and I couldn’t bench 75 pounds or deadlift 120. Now I can bench 160 and deadlift 270, and I hope to hit some big numbers in the future. I’ve never seen anyone bench more than 225 in person, or deadlift anything past 350, or squat even 250. So I’m not sure if it’s even possible for me to hit 315 on bench or 550 on deadlift. Im an ectomorph and will probably be 6’3 fully grown. Anybody know if I’ll be able to put up good numbers in the future?
Man if you are 13 or 15 or whatever, you always gonna look weak compared to older peapole, just keep lifting, beacose the jounger you star, the more your body Will adapt, sorry for the bad english
Great video, strength is objective and depends so much on the eye of the beholder. Like what if we have Person 1 who is a CAT IV on the Starting Strength scale and Person 2 who is a CAT V. BUT Person 1 is also an endurance athlete while Person 2 gets winded walking inside of Wal-Mart from the parking lot. Who is really "stronger" in that scenario? Technically Person 2 but is that marginal trade-off really worth it? As we just learned, it depends 🤷
But is the Wal Mart person on a leash? You're right, there's a lot to it and a lot of ways to interpret strength.
FlexMarksTheSpot
I think you need to look up what objective means... smh.
It can't be objective and depends on...
@@sergiosantana7103 lmao you’re right. I got some wired crossed typing my comment apparently 🤪
I've been lifting since I was 16. Used to obsess with numbers. Now in my 40s and one torn pec later I'm like 205 yup. Perfect.
@el eija honestly not sure. It wasn't a major tear. I was bench pressing, nothjng heavy and then heard like a piece of paper tear. Hasn't been the same since.
@el eija you nailed it. It was 225 which at the time wasn't that much for me. But! I had been ignoring the warning signs of odd soreness. Plus since I've started lifting decades ago I never warmed up. Ego and thinking you're invincible. I fucked up but it taught me a good lesson.
Something I try to inbed in everyone I train but it's a hard lesson to teach and learn. We seem to all learn the hard way eventually.
@@GlucksGym your channel is awesome and I can tell you're getting so much better at it. Keep it up and good luck!
Thanks! Always trying to improve so I appreciate that you noticed
Male healthy with practical/utilitarian strength
Pullups - 10 ~ 1.0x bodyweight
BP - 225 ~ 1.5x bodyweight
Squat - 315 ~ 2x body weight
DL - 405 ~ 2.5x body weight
If you're old like me, i.e. 60 yrs old, then this is what I strive for. If you're young i.e.
Risk and reward is important when you are pushing your body limits,I don’t think people should care about what others can do,worry about the progress you make since you never know what people are on.
I'm with you there. It's a long game and when I lift I try to think more about where I want to be in 10 or 20 years not today.
This is interesting
I like this Starting Strength chart better than a simple multiple of bodyweight. The guy who weighs 80 pounds less than me shouldn't get to be stronger by benching 75lbs less.
is the bench 2 plate, squat 3, deadlift 4 thing a max or for some reps? asking for a friend
It's for maxes. Just a very easy way to give numbers.
Gluck, do you train more like a power lifter or a bodybuilder?
Powerbuilding if I had to label it. I was bodybuilding style for a long time and more powerbuilding the last few years with Wynie.
@@GlucksGym OK cool you are strong dude...and no offense but you are stronger than you look.
@@marksimmons5839 ahha this is what non roided up looks like
I used to go to gyms all the time. It just became a waste, too many people competing for equipment and too much judgment. Turned my basement into my own gym. Bench 345 now, deadlift 425-480 depending on the day. Can push 225 over my head on the strongman log. Always tell myself I am not even registered on the strength chart
I didnt know USAPL had standards like that. Those are definitely usapl weight classes though. Ironically the elite total for the 63s (my class) would not qualify you for usapl nationals as the QT was 881. Not that any of this matters now that the classes are changed.
I think a bare minimum would be Squat bench and deadlift your body weight. Male or female, young or old, this is the minimum you should try to get to and very easy to achieve.
For a man under 200lbs I would say to be strong they need to squat 315, bench 225, and deadlift 405. This includes men who are 115lbs because they should just be heavier.
When I benched 225 I was told I was weak for not benching 315. I'm 35lbs off from 315 and going to hit it by Christmas or die trying and I expect to be told I'm weak for not benching 405
Those lifts vary wildly in difficulty though. It's easier for even a novice to deadlift their body weight before they can bench it...much easier. I honestly wouldn't be surprised if most people can deadlift their bodyweight as soon as they start or within just a few months, where as benching your weight could be much more difficult, especially the heavier you are. I'd almost bet money you could grab a 225 lb guy off the street, teach him proper deadlift technique and he MIGHT be able to pull it on his first day (talking about just once though, not for reps). Highly doubt they could bench that though.
@@BatDad-qu4fo I'm just saying these are bare minimum very easy numbers. Moving your own weight is the minimum goal. Obviously there's a major difference in difficulty
"I'm not sure what to do with my hands."
That bench spot hahaah
My goal is to lift at least 2x my body weight for bench, squat and deadlift. keep in mind I also do Muay Thai and boxing training so strength training isn't my priority.
Just gotta get your bodyweight down to 112.5 and you got it!
3:27 is funny, Gluck
That's my PR right there
I have that same air compressor
True strength comes from moving that thing
7:19 ¡¡¡Those log numbers!!! I know you're using a chart that someone else created but that's a serious error. 505 is the WR but the chart says 720 is good but not great 🤣 & the women's is equally ridiculous! Great videos, love your channel!
I'll have to double check and fix it but yes they're someone else's. Thanks for the heads up
Its true that it's pretty rare to see someone bench 3 plates. Even in most gyms that's going to be probably 25% of the people who go there at most.