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In any endeavor, it helps to have benchmarks to aim for so you can tell if you\u2019re making progress or not.\u00a0<\/span><\/p>\nIf you\u2019ve taken up barbell training (and I hope you have, not only because every man should be strong, but because weight training is simply a blast), you might be wondering: \u201cHow much weight should I be able to lift after training for a certain amount of time?\u201d<\/span><\/p>\nWell, today we answer that question with the help of my personal lifting coach and head of Barbell Logic Coaching, Matt Reynolds.\u00a0<\/span><\/p>\nBelow, Matt shares the strength benchmarks he thinks the average man should be able to achieve after training for six months to four years.\u00a0<\/span><\/p>\nHis benchmarks are based on <\/span>relative strength<\/i><\/b>, that is your strength relative to your bodyweight.\u00a0<\/span><\/p>\nThese numbers\/timelines are rough benchmarks. They\u2019re not absolutes. You might hit these strength benchmarks sooner or later. Your mileage will vary depending on your unique circumstances.\u00a0<\/span><\/p>\nNovice Weightlifting Goals (6 Months of Consistent Training)<\/h2>\n
After six months of training, the average guy should be able to hit the following weights on the four main barbell lifts (note that we aren\u2019t tracking 1 rep personal records at this point. You\u2019ll start going for 1 rep PRs one year after you\u2019ve completed a linear progression, which takes about six months):<\/span><\/p>\n\n- Squat: 3\u00d75 @ 1.25x bodyweight<\/span><\/li>\n
- Deadlift: 1\u00d75 @ 1.5x bodyweight<\/span><\/li>\n
- Press: 3\u00d75 @ 0.70x bodyweight<\/span><\/li>\n
- Bench Press: 3\u00d75 @ 1x bodyweight<\/span><\/li>\n<\/ul>\n
So if you\u2019re a 200-lb man, your numbers would look like this:<\/span><\/p>\n\n- Squat: 3\u00d75 @ 250 lbs<\/span><\/li>\n
- Deadlift: 1\u00d75 @ 300 lbs<\/span><\/li>\n
- Press: 3\u00d75 @ 140 lbs<\/span><\/li>\n
- Bench press: 3\u00d75 @ 200 lbs<\/span><\/li>\n<\/ul>\n
Intermediate Weightlifting Goals (1-2 Years of Consistent Training)<\/h2>\n
After one to two years of consistent training, the average guy should be able to lift the following weight on the four main barbell lifts:<\/span><\/p>\n\n- Squat: 1.75x bodyweight<\/span><\/li>\n
- Deadlift: 2x bodyweight<\/span><\/li>\n
- Press: 0.9x bodyweight<\/span><\/li>\n
- Bench Press 1.2x bodyweight<\/span><\/li>\n<\/ul>\n
If you\u2019re a 200-lb man, your numbers would look like this:<\/span><\/p>\n\n- Squat: 1 rep @ 350 lbs<\/span><\/li>\n
- Deadlift 1 rep @ 400 lbs<\/span><\/li>\n
- Press: 1 rep @ 180 lbs<\/span><\/li>\n
- Bench Press: 1 rep @ 240<\/span><\/li>\n<\/ul>\n
Advanced Weightlifting Goals (3-4 Years of Consistent Training)<\/h2>\n
After three to four years of consistent training, the average guy should be able to lift the following weight on the four main barbell lifts:<\/span><\/p>\n\n- Squat: 2x bodyweight<\/span><\/li>\n
- Deadlift: 2.5x bodyweight<\/span><\/li>\n
- Press: 1x bodyweight<\/span><\/li>\n
- Bench Press: 1.5x bodyweight<\/span><\/li>\n<\/ul>\n
Our 200-lb man\u2019s numbers would look like this:<\/span><\/p>\n\n- Squat: 1 rep @ 400 lbs<\/span><\/li>\n
- Deadlift: 1 rep @ 500 lbs<\/span><\/li>\n
- Press: 1 rep @ 200 lbs<\/span><\/li>\n
- Bench Press: @ 300 lbs<\/span><\/li>\n<\/ul>\n<\/div>\n
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Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"In any endeavor, it helps to have benchmarks to aim for so you can tell if you\u2019re making progress or not.\u00a0 If you\u2019ve taken up […]<\/p>\n","protected":false},"author":1,"featured_media":938,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[32],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/2087"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=2087"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/2087\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/938"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=2087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=2087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=2087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}