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Thanks Alex. I would like to talk about your new app. Is there a chance to put reginal pricing for the subscription plan in the future? I think it will give a chance for more people to signup from down here.
Checking your credit score does NOT make it to down. If you run it for a credit loan it will but you checking your own doesn't. I just wanted to make sure this is known so it's not incorrect info given out.
2 plate bench, 3 plate squat and 4 plate deadlift is strong - not competitive powerlifter strong - but for a regular gym goer with a normal life, that’s strong. People need to realize this.
Actually kind of hard to wrap my brain around. I've pretty much been beyond those numbers since I was 15. Weirdly I never got a hell of a lot stronger. My best lifts were 315 bench, 355 squat, and 515 deadlift at around 225 lbs at the time. That aside I don't really work out much, nor do I look particularly strong. These days I don't do much heavy squat/deadlift at all due to knee issues and being near 40, but I stay around the 295 mark on bench with just some weekly reps of 10-12 at 225, and a mostly sedentary lifestyle. I doubt I could deadlift more than 405 these days if I tried, and certainly don't want to lol.
@@tomwalker8944 and a lot of it is genetics including limb lengths etc. There are a lot of guys who easily deadlift 600 but can barely bench 250. A typically 15 year old is probably closer to a 135 bench 185 squat 225 deadlift. I would say you are simply genetically much stronger than average, which is awesome but not typical.
Nice to see some content reassuring people they aren't as weak as they may think. A big problem of the information age is we're exposed to the most exceptional so often that it can devalue our sense of accomplishment and self esteem.
Very true. Sometimes I put too much pressure on myself and it ends up with what feels like wasted workouts. I should be happy that I went from 302 at 5'6" to 165, but I'm not
Don't be hard on yourself. As a fellow manlet, I always need to remind myself that not deadlifting 4 plates is just normal for my build. I need to learn to be happy having an above average physionomy for benchpress and do what I can with what I was given.
Also Important, these numbers are powerlifting meet numbers ONLY. A lot of these numbers, especially as they go up in the percentile, where hit by athletes that revolved more and more of their life around getting to the point just to hit that number, for months if not years. These numbers don't include the lay-men who exercise a bit weekly just for health or don't touch weights at all. where ever you sit on these charts, the percentage gets a lot smaller when you include everyone that isn't a powerlifter.
That is true! I would just warn against putting too much stock in that. Ranking your strength against sedentary people is kind of like ranking speed against amputees.
@@AlexanderBromleytrue, though it just as silly to compare your physique as a natural recreational bodybuilder to an IFBB pro. Comparing your results as a hobbyist vs professionals who can dedicate their entire life to something is just as bad,
Yeah I feel like it’s unfair to compare yourself to powerlifters as their entire sport is to lift as much weight as possible in those 3 movements, just compare yourself to yourself.
@@lm13eddfswhat about gymflation tho. I’m sure 2x BW will be shit by 2124. Fucking Bromley liberals making our lifts worth nothing by turning every Auschwitz dude into an average lifter.
I'm currently benching about 2.4 times body weight. I'm currently doing 430 lb for two reps at 180 lb body weight and 42 years of age. I've only ever known a few people who could do twice their body weight on the bench.
@Dawood4 my back is really messed up now, so I don't really do much deadlifting. You are correct, though. Bench press has always been my strong suit. When I was in my early twenties, I could deadlift five plates 10 reps for multiple sets. I could also squat five plates for reps. I have really long arms, which logic dictates would make me good at deadlifting and not so good at bench pressing, but in reality it's always been the opposite. I'm 69 in tall and have a 76-inch reach
What some may not realize. This is not a video meant to put anyone down and say some number is average. It is to show what is probably possible. These are numbers of people who consistently train for powerlifting. Being an average powerlifter means you are strong.
the average powerlifter isnt that strong though. it's a recently popular sport so the majority of that data set have been doing it a very short time and haven't competed much. includes loads of sub juniors and masters lifters who are limited by their biology. honestly think it's counterproductive to put this average on a pedestal when what's possible is definitely much higher than that for a majority of people
At my peak of training for bodybuilding at 27 years old, at weight of 155, I got to 285 bench press, at 18 I could squat 350 and probably weighed 145-150. I never competed, just loved the gym. I wish I had kept at it, just lighten up the lifting. I could do 27 overhand pull-up, now at 63, can barely do one. Whatever you do, don’t get a desk job, and if you do, walk and lift weights and never stop.
I’m sure trying but fibromyalgia is kicking my butt. Makes you so weak and tired, and every fiber of my body hurts doing any exercise. I recently went on a 3 month strict diet per a functional medicine doctor, took over 4,000 supplements,lost 28 pounds, lots of walking. All that and my pain didn’t improve, so really discouraging. I’m keeping at it.
@@jerrytalley802 From what I can see from the CDC, the supplements probably don't do terribly much. However, losing weight to a healthy weight and staying moving can be a significant benefit due to making any activity you do less taxing. Heavy lifting is probably not in the wheelhouse there though Though, beyond that, pain meds or actually fibromyalgia medications are about the only way to directly treat it as of right now...
@@jerrytalley802I’m 27 right now and have had fibromyalgia for years. I’ve been lifting and exercising off and on since like 11 years old. I’ve lifted way too much heavy and fast stuff, sprinting, jumping, etc, and kept tightening my body and not actually unwinding myself. Now I’m trying to get back into it and it’s so so so so so so so hard to just live and work and do anything that I want to do. The only way I can keep going and not feel like my life is over, is my spiritual believes. And science. Otherwise I would be dead.
I have a genetically small chest, scoliosis and broke my back a couple years ago. I really appreciate these statistics/video. It's very refreshing to see that my lifting numbers are perfectly average because it means the years I've put in actually mean something. Like it took me 3 months of benching exclusively to go from 275 to 300, after being stuck around 275 for years. It's hard to keep the passion alive when all you see on social media is kids hopping on a cycle and giving off unrealistic expectations. But this puts things in perspective. Keep up the good work.
yeah that's insane numbers for your condition. I have great genetics, no injuries and have been lifting seriously for a couple years and my bench is 225. You are doing amazing!
Watching this video on a friday night while having a beer and being put in the 3-4 category is so accurate its hilarious! This is the quality content I am here for! Keep it up, Bromley!
It was a breath of fresh air, great video! I thought this was average across all lifters but seeing that these are competition numbers made a difference!
Same bodyweight, but lower total: Squat 150kg Bench 90kg DL 180kg But this is basically my second PR attempt on those lift, so I believe I can increase it by the end of the year.
Been training for the coveted natty 500 bench for 12 years (now 26) I can bounce 505 off my chest and do 485 to comp standards (260lb BW, I really feel like peoples ceilings are so much higher than they think, avoid injury and workout every week and youll go crazy far.
Realizing that I'm basically right in the middle, maybe even slightly on the lower end of the middle of these despite having setbacks and feeling down on my progress was uplifting. Thanks, Bromley. Trying to get better everyday and stack the wins.
The issue with this data is that it uses powerlifting results. This means it has inherent bias for the people that enjoy powerlifting enough to compete. Even removing competition, most people that are poorly generically predisposed to lifting are less likely to enjoy it and less likely to stick to it (with exceptions, of course, but on average) This means you can't use competition results to show how strong average men are. You can only use competition results to show how strong average powerlifting men are.
So, your comment brings up a question for me. For the people who don't like lifting enough to stick with it, why exactly would we want to apply any sort of strength standards related to lifting to them? The whole idea is "how strong should you be," which implies that the audience the video is directed at is some sort of participant in some form of strength training that involved the bench, squat and deadlift. So, Bromley is using the data and applying it to people who actively strength train, whether casually, or competitively. This makes your comment completely irrelevant and pointless because if you're lifting weights, most likely you are using the bench press, the squat and the deadlift to get stronger, thus implying the hobbyist is desiring to be as strong as they can, thus making this data applicable.
@benjamin3615 yep good response, it should be fairly obvious that if you consistently go to the gym and work hard you will be far ahead of the average person.
yeah but people who don't train are probably not the group watching his content? his content is for his audience, and I think the way he presented it, including the data he selected for it makes sense.
I used to bench, squat, deadlift. I was decent. Maybe a good linemen strength for high school. Had a beautiful 425 lb squat atg no belt or knee wraps. Had a 425 deadlift (not great but a strong reg grip not hook or staggered) and a 330 bench. Bodyweight 250 and 6’2. Now I just feel healthier and somewhat stronger in certain aspects. I’m 185 bodyweight. My core and grip is strong. Can suitcase hold 150 lbs for 30 seconds with a 2 inch thick hand on a kettlebell. I’ll drag a sled with 100 lbs on it for 15 minutes forwards and 15 backwards. It’s so hard to determine “strength.” Because I’ve seen guys that can’t even bench 200 lbs that would appear to outdo somebody that can bench 300+ in normal life things that require strength and endurance. My father vs me is an example. When I was at my strongest and 250 lbs bodyweight (mentioned above) my dad and I got into a fun shoving match. He does not lift weights and we had a stalemate. I had a friend in high school that was super skinny, 6’0 and a whole 130 lbs but he could hold my friend that weighed about 250 and walk around with him. Look at Thor B’s dad. He hardly lifted a weight in his life. Granted his genetics are insane, he just looks like a lanky 6’8 guy. He can lift a Thomas inch dumbbell without an issue. Not even Thor could do that at the time after being world’s strongest man.
i fucked up my body from being insecure about my bad numbers, i fucked my body up because was lifting seriously and couldn't hit "basic numbers" in a "normal amount of time" i lifted way too heavy for everything, jack up my shoulders, hips, knees neck. these days im happy when i can squat without feeling like a twizzler, or bench without pain. ironically lowering my standards and not training as hard as i used to made me way stronger, while my 1 RM might lower, im stronger in everything else, and it feels great.
Honestly, as a home gym lifter where lifting is very much a secondary hobby, this data is exactly what I need. Currently dont track my 1rm, but general numbers are 185lb body weight (ish) 315 3rep strict DL, 155 12rep bench, 225 10 rep squat. Note: the 3 rep Deadlift is Army Standard, where I got my start. Looks like I got some work to do to get to the low-end of what could be considered "low end" 50% of lifters I aim to reach, but glad to know it's attainable! Thanks for putting this together brother!
thanks for linking the women’s graphs in the description! i’ve competed in powerlifting once so far and plan to continue, but i always feel confused as fuck trying to see how i measure up lol. dudes get ridiculous conflicting information on what they “should be” lifting from the online info swamp and we get like none. solidarity in confusion 🤝
My total after about a decade of lifting (on and off, with tons of breaks, some of which were multiple years) is 1,234 at about 97kg. If you told me as a beginner that this was where I'd be in 10 years, I probably would have been really depressed. But looking back, I've basically sacrificed nothing for this. I just get into the gym at 5am, get the work done, and keep a mindful eye on what I eat. Maybe I could have pushed it harder for better lifts, but I'm confident I made the right decision. This is such a good video.
I’m working out of a crushing neck injury and surgery two years ago. I’m as strong as I can be at the moment. Six months ago I could barely press an empty 45 lb bar. I’ve added 50 to that now, but will gradually get to a maintenance point. I’m 73 years old. So I don’t expect to do what I did in my 29s. Even now I get looks and ladies ask me if I work out. It feels good to have that back again. Bottom line: I go at my pace and don’t worry about what others think about how much I lift. Takes too much energy.
I started dealifting somewhere around january or february, been on the gym on a continuum since september. Started deadlifting 30kg and now I am close to 100kg 7 months later. Taking my time to not injure myself but I feel good asf. Never thought I would be capable of doing such thing.
It's incredibly refreshing to hear about the over all % of people cant actually lift these crazy numbers you see on social media. It can definitely feel like everywhere you look someone is throwing up a 500+ bench press and im weak because im only getting just over 3 plates.
And a VAST majority of those people on social media are doing heavy PED's (outside of creatine which so far seems to be the only safe thing you can take to help with recovery). If the guy looks bigger than Brian Shaw or the Mountain, you can almost guarantee they are on some sort of PED, whether they disclose it or not. secondly, if they have massive varicose veins, its almost guaranteed they are overdosing on top of everything.
I really appreciate the mental health talk when it comes to chasing records. I have always been rather gifted when it comes to Bench Press and had an easy 500lb max natty, touched steroids for the first time and my Bench exploded to the point I was repping that for 15. My max is about 635lbs these days but when that happened I had to seriously consider whether or not I had it in me to chase records and its still something I think about. Alarm bells were going off when I would watch old footage of Kazmaier or Spoto and realized I could keep up with them. A pec tear gotten through my own cockiness and lack of patience made me slow down and really think about whether or not I could really devote my life to it and if that was worth it or not. I think I have it in me but it would destroy me in the process, I don't know that in the end it would be worth it.
An important concept in statistics is what defines your sample. Only about 30% of American men exercise with consistency, and fewer than that are working out with weights. These weightlifting strength comparisons aren’t based on the entire population, they’re based on the small fraction of athletes, personal trainers, bodybuilders, power lifters, and run of the mill gym rats who contribute to the data pool these sites use, and those people are in WAY better shape than the average joe. So yeah, you may not be strong compared to a bodybuilder or powerlifter or athlete or personal trainer, but if you’re working out consistently, you’re probably in the top 30% by virtue of that alone. And if you seem pretty average by gym standards, that puts you in the top 15% for the wider population.
Very good take. Im 35 and kinda "old" compared to IG/elite champions. Ill probably never win any medals outside of local meet. My numbers are just starting to reach average range. Its difficult to not put arbitrary limits on my best potential and stop beliveing that ill aways be average, because i cant go back in time and most people start to lose strength in their 40s. I try to remind myself all the time that those limitations are self imposed. The only way that theyll most definitely become reality is if i believe them to be true and unavoidable. At the same time, i gotta remain grounded on what really matters, which are my friends and family. I think the chase for fame, especially in youngster, is really gonna hurt their relationships/happiness in life down the line. They may win medals and have thousands of followers, but they also may find themselves at my age without family, house, retirement plan, etc.
This was a huge relief to me. I go to a powerlifting gym, but I've always felt like a weenie. My 3 lift totals are ~1360lbs, but I'd be doing my deadlifts and look over to see some guy pulling 700. My eye would always get caught on someone who was doing better than me. It's cool to find out that I was at least at or above the mean point for all of my lifts. It makes me feel much better about the work I've been doing.
Average for serious powerlifting yes, but that same level for the average person is insanely impressive. It's like a boxer who is average in his gym, but compared to non boxers is the best boxer theyve ever seen
It’s average for people who compete in the sport. Which is not average at all. The “average” person is sedentary, and even the “average” guy who lifts doesn’t compete in powerlifting.
@@Dram1984as I've recently hit 17" pumped 16 is indeed small. You barely look like you lift unless you are 5'5" 150 lbs and let's be real at that point it doesn't even matter.
Body type (arm length, chest circumference) have a huge impact on leverage and mechanical advantage that has a huge impact on various lifts, especially bench. But, can be advantageous in throwing, swimming, etc
Christ this is a good video. For a decade I've been classing myself against elite lifters and thinking 3/5/5 plate lifts are nothing. It's hard to see the bigger picture and think about just moving into a higher percentile.
I was just checking your old Strength Standards video and this one popped up in the recommended list, only ~10h old! Watching this asap. Also, this is a bit of a nitpick, but both the plural and singular abbreviation for pounds is 'lb', not 'lbs'. 'Lb' comes from Latin and is the short version of 'libra', which is itself the short form of the expression 'libra pondo', essentially meaning 'weighing a pound' or similar (Latin is wibbly wobbly) - yes, this is also why pounds are called 'pounds' in the first place. Thing is, the plural of 'libra' is 'librae' and, as such, 'lbs' is flat out wrong any way you slice it, 'lb' is the only correct version, but I've seen it misspelled 'lbs' so many times that even I had used the incorrect version until I researched it, not long ago. The more you know. 🌠
That said, as far as strength performance goes, I'm in the '60 consecutive steps with two 38.6 kg jerrycans and a 29 kg weight vest on, up four flights of stairs' (105.6 kg = 233 lb) section of those graphs. No idea what my actual lifts are these days, since I've been training at home for the last three months, mostly using calisthenics, the heavy (punching) bag, farmer's carries, and my ancient 9.6 kg/21 lb dumbbell (yes, singular). I'm very tempted to do one or two gym days to check my max lifts properly. As for that normie-crazy scale: I've managed to pull my right shoulder muscle because I kept pulling with it like an idiot, during the same workout, _after_ I realized there might be something wrong with it - and it only fully healed recently, ~5 months later. I've been working out for 10 months. Oh, I also took a year off work to lift and it's basically all I do besides watch TH-cam fitness. I'm 37, I train ~6 days/week (or more if I can, I take breaks only when I feel exhausted - max was 8 days straight), sometimes I train for ~4-6h over the course of 12h (again, home gym), I'm natty, my T levels are 6 to 15 times lower than the bottom of normal (I like a challenge), and didn't speak to my father in 20 years. I might have the credentials to enter Bat-Shit Crazy-Ville, but just barely. I'm probably a 6 on that scale... but for how long I can keep it up, is another question entirely.
That's interesting. Neat thing about language is that everything is wrong until enough people use it. I saw lbs is in a few dictionaries as plural of lb so looks as if that battle has already been lost.
I have come to accept that my 300lb bench is my weakest lift, but the one I want to excel at the most. At 43, and 5 years into lifting, I know I got plenty more in the tank. Thanks Bromley!
I really appreciate the video! I’ve thought about trying a power lifting meet but didn’t want to be so out of place it was embarrassing. This is a great threshold for me, I’m not trying to win but totally could fit in
I initially felt rather inadequate after hearing these numbers since I'm in the bottom half for all the lifts despite lifting weights for 4 years. But then I also realized that these numbers are single-rep maxes for people that put their primary focus on lifting, whereas I lift to supplement my BJJ so I don't lift more than 2x per week (so that I have energy to do BJJ) and I lift in the 5-8 rep range. AND I started lifting in my late 30's (previously a 145 lb cardio manlet). Also, I wonder how these tables would be modified with changes in technique. For example, I squat 3-4 inches below parallel and often incorporate pauses, and I've noticed that using this format makes squatting 230 lbs harder than squatting 280 lbs to parallel without a pause.
My PRs so far have been 445lb Squat (raw w no belt or sleeves) 300lb bench 475lb deadlift (belt less w straps) at 190lb I have goals to reach the big 4 5 6 plates by my 4th year of lifting
I consider myself an average gym goer and I b/s/d for 275/445/445 at 230 bodyweight. my PR is nothing compared to actual lifters but still, there is not a single person I know around me can match this. there really isn't any point to stress about since we aren't athletes and this is just a hobby. trust the process and put in the work, you will see the progress over time.
You are in fact not an average gym goer and you said it yourself with this: "there is not a single person I know around me can match this." You are a victim of unrealistic internet standards. Be proud of yourself. Stop saying you're just average and continuing to perpetuate these ridiculous standards.
When i was 17 i squated over 400 pounds. That was after breaking both knees, both ankles, my right shoulder and left elbow. I was 6'2" 240. I benched about 300 pounds.
Only point I don't agree on is I really don't think naturals should be comparing themselves with those on gear and vice versa. For the same reason these graphs weren't using raw and equipped numbers combined, it is just an entirely different ball game
I'm doing highland games rn I'm used NASGA database to check my rankings on every event To see what I'm the most behind on Not to compare myself to a top pro that's dumb But I'm the most behind the crowd on stones and most ahead on the heavy weight for height and for distance So now I'm doing actual shotput drills and rotational exercises instead of avoiding it Healthy comparison can help you level up Unhealthy comparison keeps you down
Honestly, if you feel weak, all you should do is look around your gym. I've been going to a gym for 9 months now (not new to training, just to weightlifting) and I don't think I've seen more than 10 people move around 225 either for a PR or for reps. I'm well built for the bench and absolutely love it, so I trained it and skyrocketed from 180 to 270 (90 kilos to 130 kilos, the pounds are just a rough estimate to give americans an idea). I don't feel particularly strong, but objectively speaking I don't see a lot of people lifting that heavy. My goal is 315 by the end of next year and I believe it's very achievable. Great video btw
I've been lifting for 9 YEARS and haven't seen 10 people bench 225. I bench 180 for 7 reps now, and barely ever see dudes who do more. 90% of guys in the gym bench 135 or less. That's what's real to me. Only on the internet I see these strength standards. Most of us are just incredibly weak. Or maybe I just don't have the right gym in the area.
Took me over 10 years to be able to bench my body weight. But doing 50 pushups or 20 pull ups was allways easy. Iv put in 50 pounds and im benching 170lbs (current weights) a year ago i could barly bench 120 and 3 years ago i couldnt bench 100. I get compliments daily now on how big iv gotten. Dont let anyone elses standard put you down
Very similar to you. I fall in the bottom spectrum of these ranges. Although I've never tried a 1rep max and am bodybuilding. It's mostly irrelevant. Although a strength standards might be a half decent way of predicting your size and experience level.
I weigh 72.5kg at the moment and I stand at 173cm tall at just 21 years young. I started doing calisthenics at 13, then gym at 15 on and off due to lack of consistency, things were going alright and now I mainly suffer lumbar pain due to squats (still no idea how to fix it, it's annoying). With that out of the way I just hit a new squat PR and my lifts are: Squat: 110kg Bench: 75kg Deadlift: 145kg. Looking at my bodyweight, I have heard that benching 1xBW, squatting 1.5xBW and deadlifting 2xBW puts you in top 5% of all humans strength-wise relative to your own bodyweight. I have even read that just squatting your body weight is enough to call yourself 'strong'. After this achievement I can proudly call myself a strong person. Even though I am looking forward to squatting 140kg, benching 100kg and deadlifting 180kg, to get that 2-3-4 plate line-up, it's MY goal, set by MY standards. I don't chase numbers set by other people that are too far fetched to satisfy my ego. It's about keeping a balance of strength AND health. In highschool I was interested in pure strength. But now in college I started getting into proper warm-ups, exercises to strengthen tendons, joints, to improve flexibility and minimize risk of injury since it doesn't matter how strong I'll get, more important to me is a body I can easily use for the rest of my life, to freely move, bend, pick up things and just push through things. We should all look at the bigger picture of a wholistic lifestyle that mainly promotes health and longevity above all else. Yes, strength is nice, but before putting up another plate on the bar ask yourself: is my posture almost perfect? Do I have rounded shoulders? Pelvic tilt? Hip imbalances? Is my neck strong enough? Is my technique on point? Do I need to work on my core more? before all other questions like "how can I get my squat up" or "how do I improve my bench".
this was a very welcome video to end the week on. At 53 years old I'm in the upper 50% on all my lifts. thanks for sharing, it's reassuring for this middle aged fat dude.
GG, that's impressive! Here's to my efforts allowing me to do similarly in 16 years! Checked your channel as well and watched a few panda & cat vids - very wholesome.
Bro have you seen powerlifters? They mostly look like the rock they are trying to lift. As long as you have a good strong body that allows you to benefit from active and social lifestyle you are doing better than most of us.
Good to see. I'm currently between 650-700 and my goal is 700lb. I'm natty and 42 yo so if I can get 700lb I think that's pretty good. I'm doing a video series documenting it.
I love this. I’m a woman and came just to see what guys were lifting like. But stayed for the great perspective and honestly a great piece for men’s mental health or people who lift in general. Great job ❤
I think the "Top x% numbers" in these figures are incorrect, they should be moved to the next bar down. Look at men's max squat 183 lbs class, the 1 person who lifted 0-50 lbs is apparently top 99.99%, they should be top 100%. Then look at the 1 person who lifted 750-800, apparently top 0%, when it should be top 0.003%. You can also see that the top 50% clearly contains more than 50% of the chart. (Am I wrong? Let me know if so)
@@TacticalStrudel I get that you just need to have cleared the lower number to be in that percentile. I still think there is an error, you see some curves where someone who has just cleared that lower number should be in the bottom 50% but is listed as having made the top 44%
I'm just kind of naturally weak and not very explosive, but I have decent genetics for hypertrophy. I excel in higher rep ranges. This was a slow and painful lesson to learn after a decade of lifting. I wish I had learned this earlier, instead of stubbornly pursuing strength, which I'm just not well suited to. Now I'm leaning into what I'm actually good at and mostly lifting for aesthetics. It's a lot less stressful and more satisfying.
about to wrap up week 1 of bullmastiff on base AI so far i'm liking it, one day i was feeling pretty shitty since i got sick and it adapted well and gave me a good productive session. Looking forward to seeing what progress I can enjoy from this
Is there a sort of "recovery" system in place for injury's?? I'm no longer injured but I have to start squatting at minimal weight again to re learn my motor patterns. This is the only thing holding me back from investing.
As roids just make anybody good nowadays, let's look at natty numbers: Bench Good 100kg-130kg Pro 140-170kg God Tier 180-220kg Squat Good 200kg Pro 230kg+ God Tier 260-300kg Deadlift Good 200kg Pro 250kg God Tier 300-350kg That's for pure nattys, no TRT Roids
Roids don't make "anybody good". I've seen plenty of weak and unimpressive looking dudes on gear and what's funnier is you have to be on something because you're doing better. There is an advantage if they utilize it, but like any advantage, it's only as good as the person leveraging it.
@@TheMulalley Indeed. Seen people roid from a 160kg Deadlift to a 400kg deadlift, stopped roiding and only got a 180kg left. Seen nattys deadlift 300kg on mcdonalds and beer. Seen people deadlift 240kg natty but only 300kg on roids as well. Like I said, roids fck up the system and make people depressed as well.
Going by these numbers, I'm well below. Granted I got a back injury, so I don't force myself and I train for combat so pushing tons of mass isn't that much of a priority
NICE !! I HONESTLY THOUGHT I WAS A WEAK BENCHER BC OF MY LONG ARMS LOL ( IM 5'10" WITH 6'1" WINGSPAN) BUT THIS CHART SHOWS ME IM IN THE 9% FOR THE 183LB GUYS. IM ACTUALLY REALLY HAPPY YOU TALKED ABOUT THIS BC NOW I CAN LOOK THIS UP AND USE IT AS A METRIC FOR MY MAIN LIFTS. THANKS FOR YOUR TIME SPENT RESEARCHING THIS STUFF !
These charts are worthless. They don't take height into account. Exercise physiologists have concluded that for every one inch taller (assuming wingspan is equal to height) it equals 11 additional pounds of effort. Example: I'm 6' 6" and my lifting buddy is 5' 8" making me 10 inches taller than him. So if we each do a 300 lb. bench, I'm actually doing 410 lbs. (10 inches X 11 lbs. = 110 lbs.) compared to him.
That is a weird way Like it doesn’t even have a baseline you just compared 2 people without anything else You can get the same conclusion with a 5 8 and 4 10 guy Then what does it exactly mean?
Some of the best information I’ve ever heard, this is some good work and great data. One thing is missing age. My 300 pounds bench at 165 at the age of 21 is at the same level of my 300 pound bench at 165 at the age of 47. Age plays a tremendous factory and strength, speed, and mobility.
I never touched the gym but friends convinced me to go so naturally they told me to test my bench press. Turned out I put up 225lb at 5’8 190lb. They were blown away I don’t have hard labor job I’m just a cook. I didn’t understand what I achieved my first day since I always saw the “influencers’ putting up 300+ ever since then I decided to train consistently now after 10 months I’m still 190lb definitely looking way less pudge with a lot more muscle but putting up 310lb Comes to show what social media does to the mindset of people only displaying “top influencer” body images and capabilities.
"The only happy former world record holders, are those that would have been happy anyways". From Cool Runnings: "If you're not enough without a gold medal, you're sure as hell never gonna be enough with it". That quote never fails
I hit 220 on bench yesterday at 160. Thats after letring my diet get away from me and be around 23% body fat and felt so pathetic afterwards. Makes me feel insanely better knowing its still decent and knowing ill definitely get stronger
there should also be a video on how much endurance you should Have! For swimming biking and running....i want to see powerlifters complete a small endurance triathlon in sub an hour. The compination of both is true strength.
There are competitions in OHP. It’s an event in strengthlifting. It sucks. They allow them to lean back as much as they want, turning it into a bent press. A barbell row competitive event would be silly. No way to regulate it with any consistency.
@@BUFFALO_cougar_slayer I don't know about that, not an expert; I just thought that if there are rules and judges for clean and jerk and snatches you could regulate ohp and row too. I think those exercises are more important than bench for an healthy body development and far more radicated in weight-lifting history.
💯 Way to put things into perspective with that chart. Didn't know just my Larsen press alone puts me in the 1 percent of benchers and I'm old. Damn. Just eye opening. I'm so focused on catching the top dogs and never being satisfied I haven't taken time to enjoy the moment. 🤣
Also another thing to take into account, a lot of people dont start out as a SHW or even in any of the higher weight classes. They gain mass over time and I Would therefore argue that there are probably more years of experience behind those number than the lower weight classes
It's also really important to remember this is one component of health and fixating on hyper specificity in strength does in fact come at the expense of other health components. I understand that this is a "strength" channel so please don't take this as criticism towards you (Alex) or any other competitor or trainer. We definitely need to work on strength and hypertrophy, but the willingness to become borderline morbidly obese to add some plates to a barbell is legitimately mentally insane. I remember watching videos of Brian Shaw and other strongmen who were legitimately incapable of doing like a single pull up and thinking "what the hell are we doing to ourselves?" Throw in the amount of jello men who are giving their all to increase the big 3 lifts but can't do even the mildest jog for 30 consistent minutes. Anyways, sorry for the rant. I agree with you Bromley, not trying to aim this at you, just pirating your comment section for my soap box.
You know I'm pretty tempted to see what a "pro" recommends I try and how hard I should work at getting back to lifting form. And its good to know that I am fairly strong, but I still ain't shit to people who take this seriously.
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Thank you for this video, according to this data I would qualify for this powerlifting status, which greatly improved my mood
Thanks Alex. I would like to talk about your new app. Is there a chance to put reginal pricing for the subscription plan in the future? I think it will give a chance for more people to signup from down here.
Checking your credit score does NOT make it to down. If you run it for a credit loan it will but you checking your own doesn't. I just wanted to make sure this is known so it's not incorrect info given out.
2 plate bench, 3 plate squat and 4 plate deadlift is strong - not competitive powerlifter strong - but for a regular gym goer with a normal life, that’s strong. People need to realize this.
After I passed that @83kg and took a look at some standards i felt like such a failure. I feel like not everything was in vain after watching this.
Why be strong in competitive lifts when you can be wacko strong and zercher deadlift 4pl8+
I Bench 140kg, deadlift 200kg, but my Squat is horrible . I die from about 120 kg :D
Actually kind of hard to wrap my brain around. I've pretty much been beyond those numbers since I was 15. Weirdly I never got a hell of a lot stronger. My best lifts were 315 bench, 355 squat, and 515 deadlift at around 225 lbs at the time. That aside I don't really work out much, nor do I look particularly strong. These days I don't do much heavy squat/deadlift at all due to knee issues and being near 40, but I stay around the 295 mark on bench with just some weekly reps of 10-12 at 225, and a mostly sedentary lifestyle. I doubt I could deadlift more than 405 these days if I tried, and certainly don't want to lol.
@@tomwalker8944 and a lot of it is genetics including limb lengths etc. There are a lot of guys who easily deadlift 600 but can barely bench 250. A typically 15 year old is probably closer to a 135 bench 185 squat 225 deadlift. I would say you are simply genetically much stronger than average, which is awesome but not typical.
Nice to see some content reassuring people they aren't as weak as they may think. A big problem of the information age is we're exposed to the most exceptional so often that it can devalue our sense of accomplishment and self esteem.
Very true. Sometimes I put too much pressure on myself and it ends up with what feels like wasted workouts. I should be happy that I went from 302 at 5'6" to 165, but I'm not
Don't be hard on yourself. As a fellow manlet, I always need to remind myself that not deadlifting 4 plates is just normal for my build.
I need to learn to be happy having an above average physionomy for benchpress and do what I can with what I was given.
@@nicholasjohn898 Dude thats so impressive wth.good job!
Dude I love that comment it's so true we're way too exposed to elite athletes who spend hours everyday working out.
pretty sure this includes people on gear as well
Also Important, these numbers are powerlifting meet numbers ONLY. A lot of these numbers, especially as they go up in the percentile, where hit by athletes that revolved more and more of their life around getting to the point just to hit that number, for months if not years. These numbers don't include the lay-men who exercise a bit weekly just for health or don't touch weights at all.
where ever you sit on these charts, the percentage gets a lot smaller when you include everyone that isn't a powerlifter.
That is true! I would just warn against putting too much stock in that. Ranking your strength against sedentary people is kind of like ranking speed against amputees.
@@AlexanderBromleytrue, though it just as silly to compare your physique as a natural recreational bodybuilder to an IFBB pro.
Comparing your results as a hobbyist vs professionals who can dedicate their entire life to something is just as bad,
Yeah I feel like it’s unfair to compare yourself to powerlifters as their entire sport is to lift as much weight as possible in those 3 movements, just compare yourself to yourself.
@@AlexanderBromley You just called Lebron, Brady, Messi, and Ronaldo sedentary people :)
@@rylangrant2321you just put my grandma sitting in the couch watching tv in the sake category as brady, messi, lebron, and ronaldo
Saw bench press thumbnail (until it changes). My presence is required.
The diff between 10% vs 1 % and 1% vs 0.1% is just so fucking massive. I mean 2x BW Benchpress is fuckin great! :O
I don't think 2x bw will ever not be elite
@@lm13eddfswhat about gymflation tho. I’m sure 2x BW will be shit by 2124. Fucking Bromley liberals making our lifts worth nothing by turning every Auschwitz dude into an average lifter.
I'm currently benching about 2.4 times body weight.
I'm currently doing 430 lb for two reps at 180 lb body weight and 42 years of age.
I've only ever known a few people who could do twice their body weight on the bench.
@@logicisdead9871 Hows you're deadlift? I've noticed people with crazy benches at low bw usually have a lower deadlift due to mechanics.
@Dawood4 my back is really messed up now, so I don't really do much deadlifting.
You are correct, though. Bench press has always been my strong suit.
When I was in my early twenties, I could deadlift five plates 10 reps for multiple sets.
I could also squat five plates for reps.
I have really long arms, which logic dictates would make me good at deadlifting and not so good at bench pressing, but in reality it's always been the opposite.
I'm 69 in tall and have a 76-inch reach
What some may not realize. This is not a video meant to put anyone down and say some number is average. It is to show what is probably possible. These are numbers of people who consistently train for powerlifting. Being an average powerlifter means you are strong.
the average powerlifter isnt that strong though. it's a recently popular sport so the majority of that data set have been doing it a very short time and haven't competed much. includes loads of sub juniors and masters lifters who are limited by their biology. honestly think it's counterproductive to put this average on a pedestal when what's possible is definitely much higher than that for a majority of people
At my peak of training for bodybuilding at 27 years old, at weight of 155, I got to 285 bench press, at 18 I could squat 350 and probably weighed 145-150. I never competed, just loved the gym. I wish I had kept at it, just lighten up the lifting. I could do 27 overhand pull-up, now at 63, can barely do one. Whatever you do, don’t get a desk job, and if you do, walk and lift weights and never stop.
are you taking steps 2' change your physical status???
I’m sure trying but fibromyalgia is kicking my butt. Makes you so weak and tired, and every fiber of my body hurts doing any exercise. I recently went on a 3 month strict diet per a functional medicine doctor, took over 4,000 supplements,lost 28 pounds, lots of walking. All that and my pain didn’t improve, so really discouraging. I’m keeping at it.
@@jerrytalley802 From what I can see from the CDC, the supplements probably don't do terribly much. However, losing weight to a healthy weight and staying moving can be a significant benefit due to making any activity you do less taxing. Heavy lifting is probably not in the wheelhouse there though
Though, beyond that, pain meds or actually fibromyalgia medications are about the only way to directly treat it as of right now...
@@jerrytalley802I’m 27 right now and have had fibromyalgia for years. I’ve been lifting and exercising off and on since like 11 years old. I’ve lifted way too much heavy and fast stuff, sprinting, jumping, etc, and kept tightening my body and not actually unwinding myself. Now I’m trying to get back into it and it’s so so so so so so so hard to just live and work and do anything that I want to do. The only way I can keep going and not feel like my life is over, is my spiritual believes. And science. Otherwise I would be dead.
I mean you can always start again. Best day to start was yestereday but the next best time to start is now. Go get it dood.
I'm 40 and I bench slightly more than I weigh. I'm happy with that.
@@njerseydavid That was the 231lbs weight class among power lifters, that's probably pretty accurate.
I'm 42, weigh 70kg and bench 80kg, I'm happy with that.
It's good honestly. Not everybody is a powerlifter and has that technique, apparel and (maybe) PED's dialed in ...
Average strong fit guy standards - nothing wrong with it
Im 90 and I bench 485.
I have a genetically small chest, scoliosis and broke my back a couple years ago. I really appreciate these statistics/video. It's very refreshing to see that my lifting numbers are perfectly average because it means the years I've put in actually mean something. Like it took me 3 months of benching exclusively to go from 275 to 300, after being stuck around 275 for years. It's hard to keep the passion alive when all you see on social media is kids hopping on a cycle and giving off unrealistic expectations. But this puts things in perspective. Keep up the good work.
yeah that's insane numbers for your condition. I have great genetics, no injuries and have been lifting seriously for a couple years and my bench is 225. You are doing amazing!
Watching this video on a friday night while having a beer and being put in the 3-4 category is so accurate its hilarious! This is the quality content I am here for! Keep it up, Bromley!
It was a breath of fresh air, great video! I thought this was average across all lifters but seeing that these are competition numbers made a difference!
So what I learned I would be pretty much in the middle with 75kg bw.
Bench 105kg
Squat 160kg
Deadlift 200kg
That’s not in the middle broski, that’s impressive! Good job. I’ve never seen anyone 75kg even attempt 200kg.
You're my exact doppleganger, that's wild
Same bodyweight, but lower total:
Squat 150kg
Bench 90kg
DL 180kg
But this is basically my second PR attempt on those lift, so I believe I can increase it by the end of the year.
I'm weaker and heavier with 78kg and
Bench: 125kg
Squat: 155kg
Deadlift: 160kg (I never tried more, maybe I can)
In the middle based on powerlifting meets, not the average population. Also, you're lighter than the charts.
How much ya bench flow chart is some of your absolute best Bromley
Been training for the coveted natty 500 bench for 12 years (now 26) I can bounce 505 off my chest and do 485 to comp standards (260lb BW, I really feel like peoples ceilings are so much higher than they think, avoid injury and workout every week and youll go crazy far.
What the fuck
I will admit, I am jealous of your youth, wish I would have started early like you did. Keep pushing, there are great things in your future 💪
Dont tell Revival fitness that, he'll say 405 requires gear :P
Strive for that 600 natty bench, time to go to the gym lunatic tier.
Yh you say avoid injury like its easy, I get bad shoulders looking at a bench so I've just accepted 225 might be as good as it gets
Realizing that I'm basically right in the middle, maybe even slightly on the lower end of the middle of these despite having setbacks and feeling down on my progress was uplifting. Thanks, Bromley. Trying to get better everyday and stack the wins.
The issue with this data is that it uses powerlifting results.
This means it has inherent bias for the people that enjoy powerlifting enough to compete.
Even removing competition, most people that are poorly generically predisposed to lifting are less likely to enjoy it and less likely to stick to it (with exceptions, of course, but on average)
This means you can't use competition results to show how strong average men are. You can only use competition results to show how strong average powerlifting men are.
So, your comment brings up a question for me. For the people who don't like lifting enough to stick with it, why exactly would we want to apply any sort of strength standards related to lifting to them? The whole idea is "how strong should you be," which implies that the audience the video is directed at is some sort of participant in some form of strength training that involved the bench, squat and deadlift. So, Bromley is using the data and applying it to people who actively strength train, whether casually, or competitively. This makes your comment completely irrelevant and pointless because if you're lifting weights, most likely you are using the bench press, the squat and the deadlift to get stronger, thus implying the hobbyist is desiring to be as strong as they can, thus making this data applicable.
@benjamin3615 yep good response, it should be fairly obvious that if you consistently go to the gym and work hard you will be far ahead of the average person.
yeah tl;dr its selection bias and not representative of the population. Dont need paragraphs to say this
yeah but people who don't train are probably not the group watching his content? his content is for his audience, and I think the way he presented it, including the data he selected for it makes sense.
@@samsunginsync Some people have garbage genetics, but try really hard. They need to be counted, and they are unlikely to be in this sample.
gonna comment to see if the thumbnail changes LOL
Am gonna touch you
I used to bench, squat, deadlift. I was decent. Maybe a good linemen strength for high school. Had a beautiful 425 lb squat atg no belt or knee wraps. Had a 425 deadlift (not great but a strong reg grip not hook or staggered) and a 330 bench. Bodyweight 250 and 6’2.
Now I just feel healthier and somewhat stronger in certain aspects. I’m 185 bodyweight. My core and grip is strong. Can suitcase hold 150 lbs for 30 seconds with a 2 inch thick hand on a kettlebell. I’ll drag a sled with 100 lbs on it for 15 minutes forwards and 15 backwards.
It’s so hard to determine “strength.” Because I’ve seen guys that can’t even bench 200 lbs that would appear to outdo somebody that can bench 300+ in normal life things that require strength and endurance. My father vs me is an example. When I was at my strongest and 250 lbs bodyweight (mentioned above) my dad and I got into a fun shoving match. He does not lift weights and we had a stalemate. I had a friend in high school that was super skinny, 6’0 and a whole 130 lbs but he could hold my friend that weighed about 250 and walk around with him. Look at Thor B’s dad. He hardly lifted a weight in his life. Granted his genetics are insane, he just looks like a lanky 6’8 guy. He can lift a Thomas inch dumbbell without an issue. Not even Thor could do that at the time after being world’s strongest man.
i fucked up my body from being insecure about my bad numbers, i fucked my body up because was lifting seriously and couldn't hit "basic numbers" in a "normal amount of time" i lifted way too heavy for everything, jack up my shoulders, hips, knees neck. these days im happy when i can squat without feeling like a twizzler, or bench without pain. ironically lowering my standards and not training as hard as i used to made me way stronger, while my 1 RM might lower, im stronger in everything else, and it feels great.
Exceptional context. Thanks.
Honestly, as a home gym lifter where lifting is very much a secondary hobby, this data is exactly what I need.
Currently dont track my 1rm, but general numbers are 185lb body weight (ish) 315 3rep strict DL, 155 12rep bench, 225 10 rep squat. Note: the 3 rep Deadlift is Army Standard, where I got my start.
Looks like I got some work to do to get to the low-end of what could be considered "low end" 50% of lifters I aim to reach, but glad to know it's attainable!
Thanks for putting this together brother!
thanks for linking the women’s graphs in the description! i’ve competed in powerlifting once so far and plan to continue, but i always feel confused as fuck trying to see how i measure up lol. dudes get ridiculous conflicting information on what they “should be” lifting from the online info swamp and we get like none. solidarity in confusion 🤝
My total after about a decade of lifting (on and off, with tons of breaks, some of which were multiple years) is 1,234 at about 97kg. If you told me as a beginner that this was where I'd be in 10 years, I probably would have been really depressed. But looking back, I've basically sacrificed nothing for this. I just get into the gym at 5am, get the work done, and keep a mindful eye on what I eat. Maybe I could have pushed it harder for better lifts, but I'm confident I made the right decision.
This is such a good video.
I’m working out of a crushing neck injury and surgery two years ago.
I’m as strong as I can be at the moment. Six months ago I could barely press an empty 45 lb bar. I’ve added 50 to that now, but will gradually get to a maintenance point. I’m 73 years old. So I don’t expect to do what I did in my 29s.
Even now I get looks and ladies ask me if I work out. It feels good to have that back again.
Bottom line: I go at my pace and don’t worry about what others think about how much I lift. Takes too much energy.
I started dealifting somewhere around january or february, been on the gym on a continuum since september. Started deadlifting 30kg and now I am close to 100kg 7 months later. Taking my time to not injure myself but I feel good asf. Never thought I would be capable of doing such thing.
It's incredibly refreshing to hear about the over all % of people cant actually lift these crazy numbers you see on social media. It can definitely feel like everywhere you look someone is throwing up a 500+ bench press and im weak because im only getting just over 3 plates.
And a VAST majority of those people on social media are doing heavy PED's (outside of creatine which so far seems to be the only safe thing you can take to help with recovery). If the guy looks bigger than Brian Shaw or the Mountain, you can almost guarantee they are on some sort of PED, whether they disclose it or not.
secondly, if they have massive varicose veins, its almost guaranteed they are overdosing on top of everything.
I really appreciate the mental health talk when it comes to chasing records. I have always been rather gifted when it comes to Bench Press and had an easy 500lb max natty, touched steroids for the first time and my Bench exploded to the point I was repping that for 15. My max is about 635lbs these days but when that happened I had to seriously consider whether or not I had it in me to chase records and its still something I think about. Alarm bells were going off when I would watch old footage of Kazmaier or Spoto and realized I could keep up with them. A pec tear gotten through my own cockiness and lack of patience made me slow down and really think about whether or not I could really devote my life to it and if that was worth it or not. I think I have it in me but it would destroy me in the process, I don't know that in the end it would be worth it.
As 66 year OLD man who's been lifting for decades....thanks. The information was great and I'm still laughing at many of the comments.
As a bodybuilder this was very interesting and healthy to watch. Lot of people of social medias have toxic minds and are jealous.
An important concept in statistics is what defines your sample. Only about 30% of American men exercise with consistency, and fewer than that are working out with weights. These weightlifting strength comparisons aren’t based on the entire population, they’re based on the small fraction of athletes, personal trainers, bodybuilders, power lifters, and run of the mill gym rats who contribute to the data pool these sites use, and those people are in WAY better shape than the average joe.
So yeah, you may not be strong compared to a bodybuilder or powerlifter or athlete or personal trainer, but if you’re working out consistently, you’re probably in the top 30% by virtue of that alone. And if you seem pretty average by gym standards, that puts you in the top 15% for the wider population.
Hope this video one day gets way more than 1 million views. Great and very informative!
Very good take. Im 35 and kinda "old" compared to IG/elite champions. Ill probably never win any medals outside of local meet. My numbers are just starting to reach average range. Its difficult to not put arbitrary limits on my best potential and stop beliveing that ill aways be average, because i cant go back in time and most people start to lose strength in their 40s. I try to remind myself all the time that those limitations are self imposed. The only way that theyll most definitely become reality is if i believe them to be true and unavoidable. At the same time, i gotta remain grounded on what really matters, which are my friends and family. I think the chase for fame, especially in youngster, is really gonna hurt their relationships/happiness in life down the line. They may win medals and have thousands of followers, but they also may find themselves at my age without family, house, retirement plan, etc.
35 is far from old. I've never competed, but in my gym lifts, my strength has been going up every year, and i'm 15 years older.
This was a huge relief to me. I go to a powerlifting gym, but I've always felt like a weenie. My 3 lift totals are ~1360lbs, but I'd be doing my deadlifts and look over to see some guy pulling 700. My eye would always get caught on someone who was doing better than me. It's cool to find out that I was at least at or above the mean point for all of my lifts. It makes me feel much better about the work I've been doing.
This is why I do bodybuilding not powerlifting. Having a 300lbs bench and calling it average is just delusional
Same problem different focus.
Lots of body builders think 16” arms are small.
Average for serious powerlifting yes, but that same level for the average person is insanely impressive. It's like a boxer who is average in his gym, but compared to non boxers is the best boxer theyve ever seen
It’s average for people who compete in the sport. Which is not average at all.
The “average” person is sedentary, and even the “average” guy who lifts doesn’t compete in powerlifting.
@@Dram1984as I've recently hit 17" pumped 16 is indeed small. You barely look like you lift unless you are 5'5" 150 lbs and let's be real at that point it doesn't even matter.
I think most men can get around a 300lb bench in a few years of training
This is the most absolute exhuding of honesty I have ever seen
0:20 thats just a myth, it doesnt actually lower it
Body type (arm length, chest circumference) have a huge impact on leverage and mechanical advantage that has a huge impact on various lifts, especially bench. But, can be advantageous in throwing, swimming, etc
Lol that bench flow chart is the realest thing ever
fr fr
Christ this is a good video. For a decade I've been classing myself against elite lifters and thinking 3/5/5 plate lifts are nothing. It's hard to see the bigger picture and think about just moving into a higher percentile.
I was just checking your old Strength Standards video and this one popped up in the recommended list, only ~10h old! Watching this asap. Also, this is a bit of a nitpick, but both the plural and singular abbreviation for pounds is 'lb', not 'lbs'.
'Lb' comes from Latin and is the short version of 'libra', which is itself the short form of the expression 'libra pondo', essentially meaning 'weighing a pound' or similar (Latin is wibbly wobbly) - yes, this is also why pounds are called 'pounds' in the first place. Thing is, the plural of 'libra' is 'librae' and, as such, 'lbs' is flat out wrong any way you slice it, 'lb' is the only correct version, but I've seen it misspelled 'lbs' so many times that even I had used the incorrect version until I researched it, not long ago.
The more you know. 🌠
That said, as far as strength performance goes, I'm in the '60 consecutive steps with two 38.6 kg jerrycans and a 29 kg weight vest on, up four flights of stairs' (105.6 kg = 233 lb) section of those graphs. No idea what my actual lifts are these days, since I've been training at home for the last three months, mostly using calisthenics, the heavy (punching) bag, farmer's carries, and my ancient 9.6 kg/21 lb dumbbell (yes, singular).
I'm very tempted to do one or two gym days to check my max lifts properly.
As for that normie-crazy scale: I've managed to pull my right shoulder muscle because I kept pulling with it like an idiot, during the same workout, _after_ I realized there might be something wrong with it - and it only fully healed recently, ~5 months later. I've been working out for 10 months. Oh, I also took a year off work to lift and it's basically all I do besides watch TH-cam fitness.
I'm 37, I train ~6 days/week (or more if I can, I take breaks only when I feel exhausted - max was 8 days straight), sometimes I train for ~4-6h over the course of 12h (again, home gym), I'm natty, my T levels are 6 to 15 times lower than the bottom of normal (I like a challenge), and didn't speak to my father in 20 years. I might have the credentials to enter Bat-Shit Crazy-Ville, but just barely. I'm probably a 6 on that scale... but for how long I can keep it up, is another question entirely.
That's interesting. Neat thing about language is that everything is wrong until enough people use it. I saw lbs is in a few dictionaries as plural of lb so looks as if that battle has already been lost.
Finally somebody did this. I always wanted to know .. Thanks man!
I have come to accept that my 300lb bench is my weakest lift, but the one I want to excel at the most. At 43, and 5 years into lifting, I know I got plenty more in the tank. Thanks Bromley!
Sick bench. Started late too, impressive af
@@kzg_veritas12 Thanks! Grinding to 315!
@@joecowan3719 get that. It's easy
I really appreciate the video! I’ve thought about trying a power lifting meet but didn’t want to be so out of place it was embarrassing.
This is a great threshold for me, I’m not trying to win but totally could fit in
I initially felt rather inadequate after hearing these numbers since I'm in the bottom half for all the lifts despite lifting weights for 4 years.
But then I also realized that these numbers are single-rep maxes for people that put their primary focus on lifting, whereas I lift to supplement my BJJ so I don't lift more than 2x per week (so that I have energy to do BJJ) and I lift in the 5-8 rep range. AND I started lifting in my late 30's (previously a 145 lb cardio manlet).
Also, I wonder how these tables would be modified with changes in technique. For example, I squat 3-4 inches below parallel and often incorporate pauses, and I've noticed that using this format makes squatting 230 lbs harder than squatting 280 lbs to parallel without a pause.
My PRs so far have been
445lb Squat (raw w no belt or sleeves)
300lb bench
475lb deadlift (belt less w straps) at 190lb
I have goals to reach the big 4 5 6 plates by my 4th year of lifting
I consider myself an average gym goer and I b/s/d for 275/445/445 at 230 bodyweight. my PR is nothing compared to actual lifters but still, there is not a single person I know around me can match this. there really isn't any point to stress about since we aren't athletes and this is just a hobby. trust the process and put in the work, you will see the progress over time.
You are in fact not an average gym goer and you said it yourself with this: "there is not a single person I know around me can match this." You are a victim of unrealistic internet standards. Be proud of yourself. Stop saying you're just average and continuing to perpetuate these ridiculous standards.
When i was 17 i squated over 400 pounds. That was after breaking both knees, both ankles, my right shoulder and left elbow. I was 6'2" 240. I benched about 300 pounds.
Only point I don't agree on is I really don't think naturals should be comparing themselves with those on gear and vice versa. For the same reason these graphs weren't using raw and equipped numbers combined, it is just an entirely different ball game
I'm doing highland games rn
I'm used NASGA database to check my rankings on every event
To see what I'm the most behind on
Not to compare myself to a top pro that's dumb
But I'm the most behind the crowd on stones and most ahead on the heavy weight for height and for distance
So now I'm doing actual shotput drills and rotational exercises instead of avoiding it
Healthy comparison can help you level up
Unhealthy comparison keeps you down
Honestly, if you feel weak, all you should do is look around your gym. I've been going to a gym for 9 months now (not new to training, just to weightlifting) and I don't think I've seen more than 10 people move around 225 either for a PR or for reps. I'm well built for the bench and absolutely love it, so I trained it and skyrocketed from 180 to 270 (90 kilos to 130 kilos, the pounds are just a rough estimate to give americans an idea). I don't feel particularly strong, but objectively speaking I don't see a lot of people lifting that heavy. My goal is 315 by the end of next year and I believe it's very achievable. Great video btw
I've been lifting for 9 YEARS and haven't seen 10 people bench 225. I bench 180 for 7 reps now, and barely ever see dudes who do more. 90% of guys in the gym bench 135 or less. That's what's real to me. Only on the internet I see these strength standards. Most of us are just incredibly weak. Or maybe I just don't have the right gym in the area.
Incredible video. You explained so much, so well
Took me over 10 years to be able to bench my body weight.
But doing 50 pushups or 20 pull ups was allways easy.
Iv put in 50 pounds and im benching 170lbs (current weights) a year ago i could barly bench 120 and 3 years ago i couldnt bench 100.
I get compliments daily now on how big iv gotten.
Dont let anyone elses standard put you down
Very similar to you. I fall in the bottom spectrum of these ranges. Although I've never tried a 1rep max and am bodybuilding. It's mostly irrelevant. Although a strength standards might be a half decent way of predicting your size and experience level.
This video has genuinely helped my mental health and made me feel less terrible about myself
I weigh 72.5kg at the moment and I stand at 173cm tall at just 21 years young. I started doing calisthenics at 13, then gym at 15 on and off due to lack of consistency, things were going alright and now I mainly suffer lumbar pain due to squats (still no idea how to fix it, it's annoying).
With that out of the way I just hit a new squat PR and my lifts are:
Squat: 110kg
Bench: 75kg
Deadlift: 145kg.
Looking at my bodyweight, I have heard that benching 1xBW, squatting 1.5xBW and deadlifting 2xBW puts you in top 5% of all humans strength-wise relative to your own bodyweight. I have even read that just squatting your body weight is enough to call yourself 'strong'. After this achievement I can proudly call myself a strong person. Even though I am looking forward to squatting 140kg, benching 100kg and deadlifting 180kg, to get that 2-3-4 plate line-up, it's MY goal, set by MY standards. I don't chase numbers set by other people that are too far fetched to satisfy my ego. It's about keeping a balance of strength AND health.
In highschool I was interested in pure strength. But now in college I started getting into proper warm-ups, exercises to strengthen tendons, joints, to improve flexibility and minimize risk of injury since it doesn't matter how strong I'll get, more important to me is a body I can easily use for the rest of my life, to freely move, bend, pick up things and just push through things.
We should all look at the bigger picture of a wholistic lifestyle that mainly promotes health and longevity above all else. Yes, strength is nice, but before putting up another plate on the bar ask yourself: is my posture almost perfect? Do I have rounded shoulders? Pelvic tilt? Hip imbalances? Is my neck strong enough? Is my technique on point? Do I need to work on my core more? before all other questions like "how can I get my squat up" or "how do I improve my bench".
Keep it up king for lowback pain you might wanna try reverse hypers it feels pretty good
I’m glad I can see myself being competitive in overall lifts. As a short dude the benefits of shorter ROM is great
this was a very welcome video to end the week on. At 53 years old I'm in the upper 50% on all my lifts. thanks for sharing, it's reassuring for this middle aged fat dude.
GG, that's impressive! Here's to my efforts allowing me to do similarly in 16 years!
Checked your channel as well and watched a few panda & cat vids - very wholesome.
@@DarkVeghetta many thanks. You'll be way ahead of the curve in 16 years.
Really a thoughtful and well-presented vid, Bromley. Thx.
Thank you for this video. Great information and great insights. Tou have given me a lot to think about.
I'm still poopoo nomatter what, makes me work harder.
Lool same. I’m not even average for any lift, or even for my 183lb weightclass. Even though I got long arms lool.
compared to powerlifters*@@user-go2xi7zq5q
Bro have you seen powerlifters? They mostly look like the rock they are trying to lift. As long as you have a good strong body that allows you to benefit from active and social lifestyle you are doing better than most of us.
I'm 150lbs and I bench 990lbs.
Me too. I've almost perfected it one handed.
That's it?
Alright bro but until you do it underhand close grip it's not even relevant bro I mean come on bro
I'm 990lbs and I bench 150lbs.
@@wompastompa3692 Thas even better!
100% agree with pointing out that Goggins "method" is actually a dysfunction.
Good to see. I'm currently between 650-700 and my goal is 700lb. I'm natty and 42 yo so if I can get 700lb I think that's pretty good. I'm doing a video series documenting it.
Followed, looking forward to seeing how it goes!
@@dennisnordlund902 thanks mate. Much appreciated.
I love this. I’m a woman and came just to see what guys were lifting like. But stayed for the great perspective and honestly a great piece for men’s mental health or people who lift in general. Great job ❤
thanks for providing clarity against the numerous bullshit standards pasted everywere. keep it up bro
Another great treatise on the lifting world and the psychology of those in it. Thanks Alex.
I just ff to bench numbers
Thanks for this. Definitely needed to hear this.
I think the "Top x% numbers" in these figures are incorrect, they should be moved to the next bar down.
Look at men's max squat 183 lbs class, the 1 person who lifted 0-50 lbs is apparently top 99.99%, they should be top 100%. Then look at the 1 person who lifted 750-800, apparently top 0%, when it should be top 0.003%. You can also see that the top 50% clearly contains more than 50% of the chart.
(Am I wrong? Let me know if so)
I think he’s putting it on the correct bar but to get to that percentile you just need the low end number for that bar, not the high end.
@@TacticalStrudel I get that you just need to have cleared the lower number to be in that percentile. I still think there is an error, you see some curves where someone who has just cleared that lower number should be in the bottom 50% but is listed as having made the top 44%
I'm just kind of naturally weak and not very explosive, but I have decent genetics for hypertrophy. I excel in higher rep ranges. This was a slow and painful lesson to learn after a decade of lifting. I wish I had learned this earlier, instead of stubbornly pursuing strength, which I'm just not well suited to. Now I'm leaning into what I'm actually good at and mostly lifting for aesthetics. It's a lot less stressful and more satisfying.
How did you know that strength is not your strong suit?
That's an amazing title, made me click instantly
about to wrap up week 1 of bullmastiff on base AI so far i'm liking it, one day i was feeling pretty shitty since i got sick and it adapted well and gave me a good productive session. Looking forward to seeing what progress I can enjoy from this
Is there a sort of "recovery" system in place for injury's?? I'm no longer injured but I have to start squatting at minimal weight again to re learn my motor patterns. This is the only thing holding me back from investing.
As roids just make anybody good nowadays, let's look at natty numbers:
Bench
Good 100kg-130kg
Pro 140-170kg
God Tier 180-220kg
Squat
Good 200kg
Pro 230kg+
God Tier 260-300kg
Deadlift
Good 200kg
Pro 250kg
God Tier 300-350kg
That's for pure nattys, no TRT Roids
Way too easy numbers for the average man
Roids don't make "anybody good". I've seen plenty of weak and unimpressive looking dudes on gear and what's funnier is you have to be on something because you're doing better. There is an advantage if they utilize it, but like any advantage, it's only as good as the person leveraging it.
@@TheMulalley Indeed. Seen people roid from a 160kg Deadlift to a 400kg deadlift, stopped roiding and only got a 180kg left.
Seen nattys deadlift 300kg on mcdonalds and beer.
Seen people deadlift 240kg natty but only 300kg on roids as well.
Like I said, roids fck up the system and make people depressed as well.
Going by these numbers, I'm well below. Granted I got a back injury, so I don't force myself and I train for combat so pushing tons of mass isn't that much of a priority
I imagine this only applies to people around 90-100kg bodyweight
NICE !! I HONESTLY THOUGHT I WAS A WEAK BENCHER BC OF MY LONG ARMS LOL ( IM 5'10" WITH 6'1" WINGSPAN) BUT THIS CHART SHOWS ME IM IN THE 9% FOR THE 183LB GUYS. IM ACTUALLY REALLY HAPPY YOU TALKED ABOUT THIS BC NOW I CAN LOOK THIS UP AND USE IT AS A METRIC FOR MY MAIN LIFTS. THANKS FOR YOUR TIME SPENT RESEARCHING THIS STUFF !
Just lift everything else is bs
pin this comment
Scarcity does not inherently add value, usefulness does
Except for diamonds, name brand clothing, collectibles, antiques, art, physical beauty.....
These charts are worthless. They don't take height into account. Exercise physiologists have concluded that for every one inch taller (assuming wingspan is equal to height) it equals 11 additional pounds of effort. Example: I'm 6' 6" and my lifting buddy is 5' 8" making me 10 inches taller than him. So if we each do a 300 lb. bench, I'm actually doing 410 lbs. (10 inches X 11 lbs. = 110 lbs.) compared to him.
Cope
Is this what they do in powerlifting? Or is this just looking too hard in to bro science and applying it because it makes you feel better?
Lol
That is a weird way
Like it doesn’t even have a baseline you just compared 2 people without anything else
You can get the same conclusion with a 5 8 and 4 10 guy
Then what does it exactly mean?
I found them pretty interesting. They are not precise as you want, but are still far better than not stats at all.
I'm not a power lifter, but it looks like my bench numbers are ok. Weight 170, age 52, always natty. Best Bench 308 (140kg). Hoping to hit 315 soon.
Genuinely enjoyed this vid. Well-reasoned and unemotional approach = win!
Some of the best information I’ve ever heard, this is some good work and great data. One thing is missing age. My 300 pounds bench at 165 at the age of 21 is at the same level of my 300 pound bench at 165 at the age of 47. Age plays a tremendous factory and strength, speed, and mobility.
I never touched the gym but friends convinced me to go so naturally they told me to test my bench press.
Turned out I put up 225lb at 5’8 190lb. They were blown away I don’t have hard labor job I’m just a cook. I didn’t understand what I achieved my first day since I always saw the “influencers’ putting up 300+ ever since then I decided to train consistently now after 10 months I’m still 190lb definitely looking way less pudge with a lot more muscle but putting up 310lb
Comes to show what social media does to the mindset of people only displaying “top influencer” body images and capabilities.
I am doing a running bullmastiff right now 4 weeks loving it can’t wait to try your new app
Just wait till you hit week 9. I haven't been that tired in a long time!
"The only happy former world record holders, are those that would have been happy anyways". From Cool Runnings: "If you're not enough without a gold medal, you're sure as hell never gonna be enough with it". That quote never fails
Good video. Good attitude. Good info.
This is a super important topic to broach. Damn good job dude.
Thanks Bromley! I have been comparing myself to the late, great Franco Columbu for far too long!
I hit 220 on bench yesterday at 160. Thats after letring my diet get away from me and be around 23% body fat and felt so pathetic afterwards. Makes me feel insanely better knowing its still decent and knowing ill definitely get stronger
305 bench - 335 squat - 415 deadlift
- I’m 19yrs old, 167lbs at 6ft , this vid definitely makes me feel a bit better
there should also be a video on how much endurance you should Have! For swimming biking and running....i want to see powerlifters complete a small endurance triathlon in sub an hour. The compination of both is true strength.
I never understood why there are no competitions in overhead-press and barbell row; I'd love that and having those stats as well.
There are competitions in OHP. It’s an event in strengthlifting. It sucks. They allow them to lean back as much as they want, turning it into a bent press. A barbell row competitive event would be silly. No way to regulate it with any consistency.
@@BUFFALO_cougar_slayer I don't know about that, not an expert; I just thought that if there are rules and judges for clean and jerk and snatches you could regulate ohp and row too.
I think those exercises are more important than bench for an healthy body development and far more radicated in weight-lifting history.
💯 Way to put things into perspective with that chart. Didn't know just my Larsen press alone puts me in the 1 percent of benchers and I'm old. Damn. Just eye opening. I'm so focused on catching the top dogs and never being satisfied I haven't taken time to enjoy the moment. 🤣
this was very inspiring actually.
I love that we used powerlifting standards and not society standards
Great video!!
Also another thing to take into account, a lot of people dont start out as a SHW or even in any of the higher weight classes. They gain mass over time and I Would therefore argue that there are probably more years of experience behind those number than the lower weight classes
Body weight and anatomical build has massive impacts on total weight for these exercises. Would love a graph that compares age as well.
It's also really important to remember this is one component of health and fixating on hyper specificity in strength does in fact come at the expense of other health components.
I understand that this is a "strength" channel so please don't take this as criticism towards you (Alex) or any other competitor or trainer. We definitely need to work on strength and hypertrophy, but the willingness to become borderline morbidly obese to add some plates to a barbell is legitimately mentally insane.
I remember watching videos of Brian Shaw and other strongmen who were legitimately incapable of doing like a single pull up and thinking "what the hell are we doing to ourselves?"
Throw in the amount of jello men who are giving their all to increase the big 3 lifts but can't do even the mildest jog for 30 consistent minutes. Anyways, sorry for the rant. I agree with you Bromley, not trying to aim this at you, just pirating your comment section for my soap box.
You know I'm pretty tempted to see what a "pro" recommends I try and how hard I should work at getting back to lifting form. And its good to know that I am fairly strong, but I still ain't shit to people who take this seriously.
Your insanely articulate. If I was able to think and communicate that well I would easily be able to bench 405. Must be nice.