Strength guide
How Strong Should You Be?
Bench, squat and deadlift standards for men, measured against your own bodyweight and based on a clean one-rep max.
It's hard to go a day in the gym without hearing someone ask, “What do you bench?” Big numbers on the major lifts come with bragging rights, but they also give you a useful benchmark for progress. These standards are for men who have trained regularly for several months, rather than complete beginners.
The strength standards
Multiply your bodyweight by the figure shown to get the target load. For example, an 80 kg man at the above-average squat standard would lift 140 kg for one clean rep.
| Lift | Average bloke | Above average | Superhero |
|---|---|---|---|
| Barbell back squat | 1.3× bodyweight | 1.75× bodyweight | 2.5× bodyweight |
| Barbell deadlift | 1.3× bodyweight | 2× bodyweight | 2.75× bodyweight |
| Barbell bench press | 1× bodyweight | 1.5× bodyweight | 2× bodyweight |
These are informal gym benchmarks, not competition standards or medical guidance. Technique, range of motion and a rep completed without assistance all matter.
What's a 1RM?
Your 1RM, or one-rep max, is the heaviest weight you can lift for a single clean rep: no cheating and no rescue from a spotter. It is a benchmark for progress and a practical way to structure training. Testing it carries more risk than normal training, so use proper safeties, sound technique and an experienced spotter where needed.
If you do not want to attempt a true maximum, estimate it from a controlled multi-rep set with an external one-rep-max calculator.
How to improve your squat
Strong legs help athletic performance, and large compound leg movements build strength throughout the body. If you fall short of your target, add box squats to help develop lower-body explosiveness before returning to traditional back squats.
Put squats into your program two or three times a week, but go heavy only once or twice. Keep the other sessions lighter and focus on form.
How to improve your deadlift
Pulling a heavy bar from the floor demands core, grip, back and leg strength. If your numbers stall, start with your setup: many lifters stand too far from the bar and limit themselves before the pull begins.
Once your form is sound, use rack pulls from around shin height to overload the shorter range, and add moderately heavy good mornings to strengthen the lower back for bigger pulls.
How to improve your bench press
If your bench has stalled, step away from conventional bench pressing for a few weeks and use floor presses. The reduced range can build pressing power while strengthening the triceps and other accessory muscles.
Shoulder strength and balance also matter. Keep heavy rows and pull-ups in your program rather than neglecting pulling movements. You can also use MFO's bench press improvement workout.