How Can You Determine How Strong You Are in the Gym?

How Can You Determine How Strong You Are in the Gym?

Let's Calculate from Noob to Elite!

Embarking on a fitness journey can be both exciting and daunting. As you step into the world of weightlifting, one burning question often arises: How strong are you considered in the gym? In this blog, we'll delve into a comprehensive guide that takes you from the noob stage to the elite, exploring strength standards for key exercises like squats, deadlifts, and bench presses.

Noob Standards (3 to 6 months of lifting):

For those who are relatively new to the gym, establishing a baseline of strength is crucial. Noobs, or beginners with 3 to 6 months of lifting experience, can gauge their strength by focusing on their 1-rep max in key exercises.

  • Men: A noob-level man should aim to squat between 20 to 61kg, deadlift 20 to 61kg, and bench press 20 to 43kg.

  • Women: Women at the noob stage should set targets of 20-43kg for squats, 20kg for bench presses, and 20 to 61kg for deadlifts.

These initial benchmarks serve as a starting point, providing a foundation upon which individuals can progressively build.

Beginner Level (6 months to 2 years of lifting):

As you advance from the noob stage to the beginner level (6 months to 2 years of lifting), it's time to recalibrate your strength standards. This stage introduces a more personalized approach, taking into account body weight and lifting capacities.

Men:

  1. Squat: Calculate your squat weight by multiplying your body weight by 1.25x. For instance, if you weigh 94kg, your target squat weight would be 117kg.
  2. Bench Press: Aim for a bench press weight equivalent to your body weight.
  3. Deadlift: Target a deadlift weight that is 1.5 times your body weight.

Women:

  1. Squat: Calculate your squat weight by multiplying your body weight by a range of 0.5 to 1x. For example, a 65kg woman could aim for a squat weight between 32.5kg to 65kg.
  2. Bench Press: Set a bench press weight at 0.5 times your body weight.
  3. Deadlift: Aim for a deadlift weight ranging from 0.5 to 1x times your body weight.

Meeting these criteria categorizes individuals into the beginner stage, signifying a notable progression in strength and fitness.

Intermediate Level (2-5 years of consistent lifting):

After 2-5 years of consistent lifting, individuals enter the intermediate stage, where strength standards become more challenging.

Men:

  1. Squat: Calculate your squat weight between 1.25x to 1.75x times your body weight.
  2. Bench Press: Aim for a bench press weight ranging from 1 to 1.5x times your body weight.
  3. Deadlift: Target a deadlift weight between 1.5 to 2.25x times your body weight.

Women:

  1. Squat: Calculate your squat weight between 1 to 1.5x times your body weight.
  2. Bench Press: Aim for a bench press weight ranging from 0.5 to 1.75x times your body weight.
  3. Deadlift: Target a deadlift weight between 1.25x to 1.75x times your body weight.

Achieving these standards places individuals in the intermediate category, showcasing a higher level of strength and dedication.

Advanced Level (5 years+ of lifting):

The advanced stage, typically attained after 5 years of consistent lifting, demands even greater strength.

Men:

  1. Squat: Aim for a squat weight between 1.75 to 2.5x times your body weight.
  2. Bench Press: Target a bench press weight ranging from 1.5 to 2x times your body weight.
  3. Deadlift: Calculate your deadlift weight between 2.25 to 3x times your body weight.

Women:

  1. Squat: Aim for a squat weight between 1.5 to 1.75x times your body weight.
  2. Bench Press: Target a bench press weight ranging from 0.75 to 1x times your body weight.
  3. Deadlift: Calculate your deadlift weight between 1.75 to 2.25x times your body weight.

Individuals who meet these criteria can proudly consider themselves at an advanced level of strength and fitness.

Elite Level (5 to 10 years of lifting):

Reaching the elite level requires 5 to 10 years of dedicated lifting, pushing the boundaries of what the human body can achieve.

Men:

  1. Squat: Aim for a squat weight between 2.25 to 3x times your body weight.
  2. Bench Press: Target a bench press weight ranging from 2 to 2.25x times your body weight.
  3. Deadlift: Calculate your deadlift weight between 3 to 3.5x times your body weight.

Women:

  1. Squat: Aim for a squat weight between 1.75 to 2.25x times your body weight.
  2. Bench Press: Target a bench press weight ranging from 1 to 1.25x times your body weight.
  3. Deadlift: Calculate your deadlift weight between 2.25 to 3x times your body weight.

In conclusion, determining your strength level in the gym is a dynamic journey that spans from the humble beginnings of the noob stage to the pinnacle of the elite. Use these strength standards as a roadmap, celebrating achievements and continuously setting new goals. Remember, consistency and dedication are your companions on the path to becoming your strongest, fittest self. Keep lifting, keep growing!

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