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Weightlifting Strength Standards

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Strength standards for men

If you are a beginner and starting out lifting weights for the first time then you will more than likely be interested to know what the standards are so that you can compare yourself to what is average. It goes without saying that the definition of beginner, intermediate and advanced is important here.

These standards help determine your strength ability is and what you need to strive for. All the standards are based on weight. I believe that the weight is based on an average level of body fat at around 15%. You could be at 250 lbs with 25% BF, and your strength goals might put you in the untrained category.

The definition of a beginner is someone who has been doing weight training on a regular basis between 3 and 6 months. An intermediate weight lifter would be someone who has been training from 6 months to more than 2 years. An advanced bodybuilder is someone who has been training consistently for over two years.

RATING Bench Press Front Lat Pulldown Hand Grip 
Outstanding 275 and over 270 and over 173 and over
Excellent 230- 270 240-265 155-172
Good 195-225 215-235 139-154
Average 155-190 185-210 121-138
Fair  120-150 160-180 107-120
Poor 80-115 135-155 89-106
Very Poor 75 and below 130 and below 88 and below
Testing Method: 1-RM or *1-RM Est. 1-RM Est. Dynamometer Required

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