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JBlack16 12-18-2009 02:18 PM

Strength Standards
What do you think of this? Weightlifting Performance Standards

BendtheBar 12-18-2009 02:25 PM


Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.


A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.


A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.


An individual with multi-year training experience with definite goals in the higher levels of competitive athletics.


Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.

Submaximum loads may be used to estimate one rep maximum values using the One Rep Max Calculator.

BendtheBar 12-18-2009 02:26 PM

Intermediate and advanced are gray areas. There are some intermediates that "don't get it", whatever it is...and haven't made any progress for 20 years.

BendtheBar 12-18-2009 02:26 PM

kman025 12-18-2009 02:29 PM

it makes me feel decent about myself

bench- intermediate
dead- intermediate
press- novice

hopefully by the end of the year i'll move to the advancedd section

BendtheBar 12-18-2009 02:38 PM

The standards seem reasonable. My lifts are:

Press 1RM = 240 (ish) = Advanced
Squat 1RM = 450 = Advanced
Deadlift 1RM = 500 = Advanced
Bench 1RM = 340 = Advanced

I am right beyond advanced on all my lifts. When I hit my advanced stage, the strength gains slowed or became difficult. So I think this chart is very good.

There's a world of difference between advanced and elite, that's for sure. Elite ain't no joke!

kman025 12-18-2009 02:45 PM

just saying...
no one in my school is elite... although one kid i heard just got a 505 deadlift and he wieghs probably 180... so hes pretty close.

more people in advance (not too many though) and i want to join them.

onetiredkris 12-18-2009 08:28 PM

that graph made my press and bench feel good.

made my deadlifts look like shit though

BendtheBar 12-18-2009 09:33 PM

The jump from advance to elite are like looking at the travel time to Mars...

jdmalm123 01-17-2010 03:58 PM

These charts seem accurate to me and for me.

Lifting 19 years with maybe half of those focused and I fall midway between intermediate and advanced on all lifts.

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