How Strong Are You? [Strength Standards For Most People]

Curious How strong are you compared to the mass people?

In this article, we're diving into achievable strength benchmarks for both men and women.

Keep reading!

Am I Strong? How Strong Should I Be?

There's no set strength level you need to hit.

If you're happy with your current strength, that's all that counts.

Never compare yourself to someone else in the hopes of being as strong as they are. You have your own strengths and your own weaknesses.

Are you muscularly mighty or just moderately mighty?

How much muscle are you made of?

But if you're interested in finding out how strong you could get, this post is a friendly guide to help you see your potential.

What Are Strength Standards?

Strength standards give you a general idea of what's typically achievable in terms of muscle power, considering factors like body size, age, and physical build. They're a reality check to see if you're on track with your fitness journey, but remember, they're not set in stone.

Here's the lowdown:

It's All Relative: Strength standards are just that—standards. They're what you might expect someone to be able to do, but everyone's different.

Genetics Matter: Some folks have the genetic luck of the draw, making it easier to pack on muscle and power.
Age is a Factor: Younger folks tend to have the strength edge over their older counterparts, just due to the way our bodies change over time.
Size and Shape: Bigger and taller people often have a natural advantage in certain lifts. It's a simple matter of leverage.

For instance:

A guy with a good build will likely out-lift someone who's not as physically imposing.
A younger woman will probably have more strength than an older woman, just because muscle tends to lose its edge with age.
A larger, heavier man will likely have more strength than a smaller, lighter one.
If you've got long arms, you might find the deadlift a bit easier but could struggle a bit more with the bench press due to the mechanics of the lift.

What Are “Good” Strength Standards For Resistance Training?

"Good" strength standards for resistance training can vary widely because they depend on factors like age, gender, experience, and body type.

However, there are some general guidelines that regardless of your sex, age, or anatomy, here are some good strength standards you should aim for.

There are 5 Levels of Strength as Defined by The WCT

Decent
Good
Optimal
Advanced
Athletic

I believe everyone should strive to get as close to an Optimal level of strength as possible.

Having this level of muscle strength is beneficial for numerous reasons:

Easier on your back and arms when you have to carry heavy bags from the car to your kitchen.
Tending to the garden, lifting soil bags, or pushing a heavy mower becomes less of a chore.
Less back pain when lifting, bending, or carrying items due to stronger core muscles.
Carrying children, lifting strollers, and playing actively with kids can be done with more ease.

......

getting super strong is great for the ego and it's a fun challenge, but once you're past a certain point, it's not going to do much more for your overall health.

So, find your sweet spot where you're strong and healthy.

How Strong Am I? How Should I Measure My Strength?

"How Strong Am I?" is a question that many people ask, especially those who are into fitness or are just curious about their physical capabilities. Here's a straightforward approach to measure your strength:

The four major barbell exercises are

The Back Squat
The Bench Press
The Deadlift
The Overhead Press

For the bodyweight exercises, the strength standard will be expressed as the maximum number of repetitions you can perform in one unbroken set.

The three major bodyweight exercises are

The Push-Up
The Pull-Up
The Plank

Natural Strength Standards

Natural strength standards provide a way to measure the power and muscle gains of athletes who choose to forgo the use of performance-enhancing drugs (PEDs). These standards are crucial for natural lifters to set goals and track their progress in a performance-enhancing drug-free environment .

General Strength Standards:

Squat: A squat of 405 lbs (180 kg) is considered highly respectable for men, while 600 lbs (272 kg) is legendary.
Bench Press: A bench press of 315 lbs (140 kg) is a solid natural goal for men, with 500 lbs (227 kg) being legendary.
Deadlift: For men, a deadlift of 405 lbs (180 kg) is respectable, and over 600 lbs (272 kg) is legendary.

Women's Strength Standards:

Squat: A 200-pound (~90 kg) or 1.5x bodyweight squat is considered a highly respectable goal for many women.
Bench Press: There are limited data available for women, but a press of their bodyweight or 80% of bodyweight is highly respectable.
Deadlift: The highest documented deadlift for women is 369.5 lb (168 kg), which is nearly 3x her bodyweight.

The standards presented below are not going to qualify you for the Powerlifting world records. These numbers are realistic performance standards that the average busy lifter can expect.

For the sake of simplicity, we will not stratify each strength standard by weight class.

Instead, we will provide an absolute strength number (in pounds) and a relative strength number.

The relative standard automatically takes your body weight into account. Both are provided because relative strength is not a perfect calculation.

A lighter individual will always have an easier time developing their relative strength over a heavier individual.

So without further ado, let’s get to the numbers.

The Squat

How Much Should I Be Able To Squat?

The squat is often regarded as the king of all exercises, and the best way to demonstrate leg strength.

It is performed with a barbell on your upper back, and it requires you to squat down to below parallel (your hips are below your knees when looking from the side).

Having a strong squat allows you to maintain your ability to sit and rise from a seated position, and it strengthens your entire core and lower body musculature.

Male Squat Standards

Decent: 185 lbs or 1x Bodyweight
Good: 225 lbs or 1.2x Bodyweight
Optimal: 255 lbs or 1.5x Bodyweight
Advanced: 315 lbs or 1.75x Bodyweight
Athlete: >365 lbs or 2x Body weight

Female Squat Standards

Decent: 95 lbs or 0.8x Bodyweight
Good: 135 lbs or 1x Bodyweight
Optimal: 185 lbs or 1.3x Bodyweight
Advanced: 215 lbs or 1.5x Bodyweight
Athlete: >235 lbs or 1.75x Bodyweight

The Bench Press

How Much Should I Be Able To Bench?

The bench press is the king of upper-body barbell exercises.

For a solid bench press, start by lying flat on the bench, grab that bar with a grip that's a bit wider than shoulder-width, and lower it to your chest. Then, push with power and control back up. Keep your feet planted and your core tight to stabilize your body.

This move is a powerhouse for your chest, shoulders, and arms, and it's a great way to measure your upper body strength.

A strong bench press allows you to push items away from you while maintaining a stable shoulder position.

Check out our 5x5 Bench Press: Techniques, Common Mistakes, and Muscle Activation

Male Bench Standards

Decent: 135 lbs or 0.75x Bodyweight
Good: 185 lbs or 1x Bodyweight
Optimal: 235 lbs or 1.3x Bodyweight
Advanced: 275 lbs or 1.5x Bodyweight
Athlete: >315 lbs or 1.75x Body weight

Female Bench Standards

Decent: 80 lbs or 0.65x Bodyweight
Good: 95 lbs or 0.7x Bodyweight
Optimal: 115lbs or 0.85x Bodyweight
Advanced: 135 lbs or 1x Bodyweight
Athlete: >165 lbs or 1.25x Bodyweight

The Deadlift

How Much Should I Be Able To Deadlift?

There are two kinds of lifters in this world. Those who love the barbell deadlift, and those who hate it.

To nail this move, stand tall, grip the bar wider than your hips, and squat down until your shins touch the bar. Engage your core, stand up strong, and lift that barbell like it's your personal throne. This compound move isn't just for show—it's a true test of your total body strength and a fantastic way to build power from your toes to your traps.

The deadlift should be your strongest exercise. It is the movement that allows you to lift the most amount of weight possible.

Having a strong deadlift is beneficial because it will allow you to maintain a healthy spinal position when lifting items off of the floor.

Check out our How to do Romanian Deadlifts (RDLs) Correctly & Safely [Video]

Male Deadlift Standards

Decent: 185 lbs or 1x Bodyweight
Good: 245 lbs or 1.3x Bodyweight
Optimal: 300 lbs or 1.65x Bodyweight
Advanced: 350 lbs or 2x Bodyweight
Athlete: >405 lbs or 2.25x Bodyweight

Female Deadlift Standards

Decent: 135 lbs or 1x Bodyweight
Good: 185 lbs or 1.3x Bodyweight
Optimal: 215lbs or 1.65x Bodyweight
Advanced: 265 lbs or 2x Bodyweight
Athlete: >295 lbs or 2.25x Body weight

The Overhead Press

How Much Should I Be Able To Overhead Press?

Out of the four barbell exercises, the overhead press aka the military press, is the one where you will lift the least amount of weight.

This move is all about shoulder strength and upper body power. To get it right, stand up straight, lift a barbell or two dumbbells to your shoulders, and then press it overhead like you're trying to touch the sky. Keep your core tight and your back straight to stay strong and safe.

As simple as it sounds, it requires a lot of focus, strength, and dedication.

Check out our HOW to do a Barbell Overhead Press -the BEST Shoulder Exercise

Male Overhead Press Standards

Decent:95 lbs or 0.5x Bodyweight
Good: 135 lbs or 0.65x Bodyweight
Optimal: 165 lbs or 0.85x Bodyweight
Advanced: 185 lbs or 1x Bodyweight
Athlete: 200 lbs or 1.25x Bodyweight

Female Overhead Press Standards

Decent: 45 lbs or 0.35x Body weight
Good: 65 lbs or 0.5x Body weight
Optimal: 95lbs or 0.75x Body weight
Advanced: 105 lbs or 0.8x Body weight
Athlete: 120 lbs or 0.9x Body weight

Squat, Bench Press and Deadlift Max Strength Calculator

What if you don’t know what your one rep max is?

There is a very simple calculation you can perform to estimate that number.

It is:

Weight lifted x Reps x 0.0333 + Weight Lifted

I don’t know who came up with it, but Jim Wendler’s 5/3/1 is the first place I saw it.

For example, let’s say you lift 185 lbs for 5 reps.

Your estimated one rep max would then be

185 x 5 x 0.0333 = 31

30.8 + 185 = 216 lbs

I have found that the formula is fairly accurate +/5-10 lbs.

However, it does become less accurate with an increasing amount of repetitions. Ideally, you should only use 6 reps or less when doing your calculation.

Summary of The Barbell Weightlifting Standards

These strength standards have been created with symmetric strength in mind.

To achieve your most optimal health, it is important to have a good baseline level of strength in all of the key functional movement exercises.

To optimize the health of your body, you should be able to squat and deadlift ~1.5x your bodyweight, bench press ~1.25x your bodyweight, and overhead press ~0.75x your bodyweight.

However, it isn’t enough to be able to lift heavy weights. You should also be able to move your own body around too.

Ok, now let’s talk about the other three exercises.

Strength Standards For Body Weight Exercises

What about the core bodyweight exercises?

What is the optimal amount of pushups or pull-ups you should be able to do?

How long should you be able to hold a plank for?

Here is what you should be able to do in an ideal situation.

The Push-Up

How Many Push-Ups Should I Be Able To Do?

Pushups are long regarded as one of the best markers of upper body strength, focusing on your chest, shoulders, and triceps.

Just start in a high plank, lower that chest like you're giving the floor a high-five, and then push back up.

If you cannot do a single push-up, then you really have to start getting things back in order.

We have created a complete At-Home Calisthenics Workout [30 Min/Day]

Male Push-up Standards

Decent: 10
Good: 25
Optimal: 35
Advanced: 50
Athlete: 60

Female Push-Up Standards

Decent: 5
Good: 10
Optimal: 18
Advanced: 30
Athlete: 40

The Pull-Up

How Many Pull-Ups Should I Be Able To Do?

You know that feeling when you conquer a set of pull-ups?

Just grab a bar with your palms facing away, hang nice and straight, and then use your back and arm muscles to pull yourself up. Keep your movements controlled and remember to breathe

The pull-up is probably one of the most difficult exercises of all time. Most people cannot perform a single pull-up. This is unfortunate as the pull-up is the king of upper body exercises.

Male Pull-up Standards

Decent: 3
Good: 8
Optimal: 12
Advanced: 15
Athlete: 20

Female Pull-Up Standards

Decent: 1
Good: 3
Optimal: 5
Advanced: 8
Athlete: 12

You can also check out our post on how many pull-ups should you be able to do to get started.

The Plank

How Long Should I Be Able To Plank?

The plank is one of the best core exercises there is. It is so simple, yet so effective.

Hit the floor, forearms down, body straight as a board, and hold it. Engage those abs, keep that booty clenched, and don't forget to breathe. This move is gold for a strong core and it's super simple—no gym required.

Ab exercises should rarely involve excessive movement of the spine. And if you are still doing sit-ups, please stop.

You must be able to hold a plank for at least 1 minute if you want to have a healthy body. This is certainly doable compared to what others have done.

Male and Female Plank Standards

Decent: >20 seconds
Good: >45 seconds
Optimal: >60 seconds
Advanced: >90 seconds
Athlete: >120 seconds

Friendly Tips:

Just wanted to remind you, keeping a workout log isn't just smart, it's essential. It might seem like a small thing, but it can make a huge difference. Jot down the weights you lift, sets you complete, reps you kill, and how you feel after each session. This little habit helps you see where you're improving, set realistic goals, and keep your training on point. Find a notebook or a fitness app that you dig, and make it a ritual to log your sweat session details. Trust us, your muscles will thank you when they look back on the progress they've made!

Bonus: Grip Strength

How Strong Is your Grip?

Last but not least – it’s important for you to have a strong grip.

Several studies have concluded that your grip strength is an indirect measure of your endurance, total body strength, and overall health. [Study 1] [Study 2] [Study 3] [Study 4] [Study 5].

It’s also a great way to make a good first impression when shaking someone’s hand.

So what’s the easiest way to test your grip strength?

Hanging from a bar.

The good news is, training the pull-up and the deadlift will improve your grip strength indirectly.

But here are some benchmarks you should shoot for.

Grip Strength Standards

Decent: 30 second hang (two arms)
Good: 45 second hang (two arms)
Optimal: 60 second hang (two arms)
Advanced: 15 second one arm hang
Athlete: 30 second one arm hang

How Do I get Stronger?

Getting stronger requires three things.

pick the right exercises
have a solid workout plan
and be consistent with it

And remember, setting achievable goals is key—most people can hit that 'Optimal' level of strength.

Only a few might make it to 'Advanced,' and that's cool too.

The real win is seeing your own progress over time.

Avoiding Junk Volume

As a personal trainer, I'm often asked about the concept of "junk volume" in workouts and how it can hinder muscle growth and strength gains. Here's what you need to know:

1.Understanding Junk Volume: Junk volume refers to any training that doesn't effectively contribute to muscle growth or strength but instead leads to unnecessary fatigue. It often results from performing too many sets with insufficient intensity or doing exercises with poor form and execution .

2.Avoiding Junk Volume:

Focus on progressive overload, ensuring that you're gradually increasing the weight or resistance over time.

Keep your training intense and quality-focused. Strive to be within 1-4 reps from failure for most sets, especially for less taxing exercises .

Use the Rate of Perceived Exertion (RPE) or Reps in Reserve (RIR) scale to gauge how hard you're training and to ensure you're pushing yourself effectively .

3.Maximizing Effective Volume:

Prioritize exercises that stimulate the targeted muscle group effectively. This means full ranges of motion, controlled movements, and a strong mind-muscle connection .

Consider increasing training frequency for certain muscle groups. Instead of doing 18 sets in one session, it might be more effective to do two sessions of 9 sets each .

Use advanced training techniques like supersets or drop sets sparingly. They can be useful for variety or when you're short on time, but they shouldn't replace straightforward sets where you can focus on form and intensity .

4.Coaching Tips:

Take videos of your workouts to analyze your form and ensure you're executing exercises correctly .

Don't be too quick to abandon an exercise if it's not giving you immediate results. Make sure you've mastered the form and given it time to work .

Be selective with your exercise choices. Not every exercise will be effective for everyone, so choose those that work best for your body and your goals .

5.Key Takeaways:

Aim for 10-20 sets per muscle group per week, distributed across your training split to maximize effective volume without exceeding your recovery capacity .

Remember that not all sets and reps are equal; focus on quality over quantity.

By avoiding junk volume and focusing on these strategies, you can optimize your training efficiency and make the most of every workout session.

Final Words On Achieving An Elite Level of Strength

We chose the basic barbell exercises as our tests as they allow you to train many muscle groups at once and display a high level of functional strength.

With that said, there are many other ways to demonstrate strength

consider incorporating advanced training like Olympic lifts for power, plyometrics for explosiveness, kettlebell exercises for full-body engagement, sandbag training for instability, single-limb work for balance, and battle ropes for a cardio and strength combo.

Don't forget to keep your form tight and safety paramount as you push towards peak performance.