How Strong Should You Be? (Noob To Freak)

Summary by Krater

The video outlines realistic strength standards across six experience categories from noob to freak for squat, bench press, and deadlift, providing benchmarks based on bodyweight ratios and coaching experience.

From the video

Answers: What are realistic strength standards for squat, bench press, and deadlift based on training experience?

• strength standards
• powerlifting milestones
• squat standards
• bench press standards
• deadlift standards
• training experience levels
• bodyweight strength ratios

Exercises

• squat · barbell
• bench press · barbell
• deadlift · barbell
• incline curl · dumbbells
• cable crossover · cable machine
• leg press · leg press machine

What it concludes

• Strength standards assume constant technique, apply primarily to natural and reasonably lean lifters, and are evaluated as one-rep maximums.
• Noob lifters with 3 to 6 months of training should aim for squat and deadlift between empty bar and 135 lbs, and bench press between 45 and 95 lbs.
• Beginner lifters with 6 months to 2 years of training should achieve a 1.25x bodyweight squat, 1x bodyweight bench press, and 1.5x bodyweight deadlift.
• Intermediate lifters with 2 to 5 years of training should target a 1.25 to 1.75x bodyweight squat, 1 to 1.5x bodyweight bench press, and 1.5 to 2.25x bodyweight deadlift.
• Advanced lifters with 5 plus years of training should target a 1.75 to 2.5x bodyweight squat, 1.5 to 2x bodyweight bench press, and 2.25 to 3x bodyweight deadlift.
• Elite lifters with 5 to 10 plus years of training should aim for a 2.5 to 3x bodyweight squat, 2 to 2.25x bodyweight bench press, and 3 to 3.5x bodyweight deadlift.