Good Strength Base?

[Ironman8]

Question for Will and others. I came across this website showing numbers and categories for strength base. Do these seem about right?

http://www.exrx.net/Testing/WeightLi...hStandards.htm

So for me, according to the charts in the link, at 180ish I should have the following numbers (1RM) under the "Advanced" category:

Press - 165 lbs
Bench Press - 275 lbs
Squat - 370 lbs
Deadlift - 440 lbs
Clean - 265 lbs

I've also seen general guidelines like this:

1 x BW Press
1.5 x BW Bench
2 x BW Squat
2.25 x BW Deadlift
1.25 x BW Clean

Thoughts?

[Shorts]

Well, in my schooling I can't remember there being a specific strength chart. Not to say there isn't one, I just cannot remember. I also did not get into the weeds of strength & condition coaching which is where that would have been covered.

A general observation of the ExRx.net site: http://www.exrx.net/People/Contact.html

ExRx.net is a recommended internet resource in the ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription (5th Edition), pgs 224, 349.

ACSM is the Gold Standard for Exercise/Fitness Science. Any info you get from anywhere, it is my opinion, should be run through the ACSM filter. That ExRx is associated with and recognized by ACSM is a good indicator the information on the site is credible and acceptable. The fact it has study that counts towards CEUs is also a solid indicator ExRx has good info altogether.

I use the RxEx site for reference, I have for long time. I find it very similar/textbook to what I learned in school.

As for the chart itself, currently I categorize myself as a Novice. When I was younger I counted as Intermediate. My numbers do match up with that chart.
Now, the "it works for me so it must be valid" is not how things prove true. But I don't look at that and be shocked.


Best course of action for 1RM, get tested and get an accurate plan built around it based on goals.

[GunBugBit]

1 x BW Press
1.5 x BW Bench
2 x BW Squat
2.25 x BW Deadlift
1.25 x BW Clean

I consider these to be excellent strength levels for a non-steroid-enhanced male of any age.

One more comment: a certain number of pullups is an important strength measure. Somewhere in the 10 to 20 range. The ability to hoist one's carcass upwards with upper body strength is a practical asset.

[WillBrink]

Question for Will and others. I came across this website showing numbers and categories for strength base. Do these seem about right?

http://www.exrx.net/Testing/WeightLi...hStandards.htm

So for me, according to the charts in the link, at 180ish I should have the following numbers (1RM) under the "Advanced" category:

Press - 165 lbs
Bench Press - 275 lbs
Squat - 370 lbs
Deadlift - 440 lbs
Clean - 265 lbs

I've also seen general guidelines like this:

1 x BW Press
1.5 x BW Bench
2 x BW Squat
2.25 x BW Deadlift
1.25 x BW Clean

Thoughts?

I think the most accurate assessments use the X BW formulas and power lifters are ranked (for example) by those formulas. Personally, I don't like such standards because there's too many variables that exist that can alter them, age, injuries, genetics,etc, etc. Standards matter for strength athletes and others who need to be tested by specific metrics, but for every one else, you do the best you can and pay no a attention to such tables. If you're competing in a sport, than where you stand specific to others matters. If not, I don't see a real value to them. When I was 25, my numbers would have been in the "advanced" category or better, but in my late 40s, nope. What is it your trying to achieve with the tables?

It's like the BMI, it takes so few variables into account, it's almost worthless for all but a public health tool for large numbers of people. I'm obese by BMI standards.

[Ironman8]

Thanks for the replies.

I don't compete in any strength sports, so I can't say that these tables mean much to me other than what they are...a general metric. Interestingly, back when I was playing college ball I never dabbled in or cared about true strength training in the sense of 5x5's or 85%+ of 1RM type training. I just lifted as heavy as my body would allow and aimed for well rounded strength and conditioning. My goals currently are much the same, but maybe more of an emphasis on muscle endurance and more functional strength. I was looking at different strength specific workouts (aka 5x5) to add to my routine when I came across that table. Oh, and I also learned to try to stay off of bodybuilding forums...you think we're bad here sometimes, shesh, they put us to shame!

And don't worry Will, I'm right there beside you in the obese category according to BMI charts. Makes me laugh every time.

[GunBugBit]

I suppose pursuit of an ultra-developed physique is similar to pursuit of the perfect firearms, cartridges, optics, etc.

Raw strength is good to have, and I think for any kind of fight, agility is way up there as well.

I have noticed that when I train for strength, some extra agility naturally accompanies gains in strength. Makes sense. Stretching of course would help.

[brickboy240]

Wow glad to know that I ...like Will...fit in the "borderline obese" category on most BMI charts.

BMI charts SAY for my weight (177lbs) and height (5ft 10in) I should weigh about 156 pounds! Hell...even back in my early 20s when I was mt biking 15 miles a day and playing tennis 4 times a week, I never weighed in the 150s! LOL At age 48 and with a 34" waist...I don't know too many folks that would call me chubby! LOL

I would not go by that "chart" either. I cannot bench that amount but don't consider myself weak.

-brickboy240

[Stengun]

Howdy,

Most, if not all those charts are pure BS. Most have been tweaked by the healthcare insurance providers as a way to charge more for premiums.

The BW chart is a hoot too!


1 x BW Press
1.5 x BW Bench
2 x BW Squat
2.25 x BW Deadlift
1.25 x BW Clean

For myself:

1 x 260lbs Press = 260lbs reality: 175lbs

1.5 x 260lbs Bench 390lbs Reality: 260lbs

I have bad knees and have had a knee replacement on my right knee and I do not do squats or the other two on the list.

I'll be 50 this month and I consider my numbers decent for my age since I'm not a powerlifter or bodybuilding and I lift weight for exercise and for endurance not maximum bulk or strength.

One posted stated that you should be able to do 10-20 pull-ups.

Really? At age 50 I should be able to do at lest 10 pull-ups?

I guess if I was a runt that weighted 150lbs I might be able to do 10. Heck, even when I was in my late teens and twenties it was tough to do more than 10 and I weighed 205-215lbs back then and could bench press 275-285lbs 2Xs and could squat +500lbs 2Xs.

Paul

P.S. At 6' 1" and 260lbs the BMI chart says I'm obese but my BP is good, not great but good at 134/76, my cholesterol is 132 total and my glucose is 92 so I'm fairly healthy and fit, just "big boned".

[GunBugBit]

I'll be 50 this month and I consider my numbers decent for my age since I'm not a powerlifter or bodybuilding and I lift weight for exercise and for endurance not maximum bulk or strength.

One posted stated that you should be able to do 10-20 pull-ups.

Really? At age 50 I should be able to do at lest 10 pull-ups?

I'm 55. And I think that we should be able to, barring injuries or other limitations. I am no great physical marvel and I can do 6 pull-ups at a weight of 230. I do resistance work pretty often, but not fanatically. I am lazy and think I should be able to do more, because when I train, I make improvements. The body reacts to workouts just as it did when I was 25. With the notable exception of: more frequent little pains and longer time periods in healing from them. So I'm more careful and ease into workouts more slowly. Once the engine is running, I don't feel like age is some huge handicap. Yet.

I threw 10 to 20 out there as a goal; it might seem kind of ambitious but I'll bet more of us could do it than think we can, even us guys who have passed through a few more phases of life.

[WillBrink]

Howdy,

Most, if not all those charts are pure BS. Most have been tweaked by the healthcare insurance providers as a way to charge more for premiums.


The BW chart is a hoot too!


1 x BW Press
1.5 x BW Bench
2 x BW Squat
2.25 x BW Deadlift
1.25 x BW Clean

Not sure I follow here. Need a little more context. I have not seen any chart that expects a beginner to say bench 1.5 BW. The charts linked by the OP has it broken down into experience levels, and they seem accurate enough. For example, at close to your weight of (242) it has benching 190 as a novice up to 395 at elite levels.

For myself:

1 x 260lbs Press = 260lbs reality: 175lbs

1.5 x 260lbs Bench 390lbs Reality: 260lbs

I have bad knees and have had a knee replacement on my right knee and I do not do squats or the other two on the list.

I'll be 50 this month and I consider my numbers decent for my age since I'm not a powerlifter or bodybuilding and I lift weight for exercise and for endurance not maximum bulk or strength.

One posted stated that you should be able to do 10-20 pull-ups.

Really? At age 50 I should be able to do at lest 10 pull-ups?

Again, without context, hard to say. No, I wouldn't expect a novice or beginner to do 20 pull ups, but an advanced person who's been working out for years unable to do 10 pull ups? That's not unreasonable baring obvious limitations such as pre existing injuries. etc

I guess if I was a runt that weighted 150lbs I might be able to do 10. Heck, even when I was in my late teens and twenties it was tough to do more than 10 and I weighed 205-215lbs back then and could bench press 275-285lbs 2Xs and could squat +500lbs 2Xs.

It's true that heavier people are at a disadvantage doing pull ups, and charts don't account for a number of confounding variables that result in wide range of differences with that exercise. The big three lifts, tend to be more consistent with accurate correlation to BW. But added variables will also make it more accurate, like age being most obvious.