How Much You Should Be Able to Bench, Squat & Deadlift to Be Considered Strong | Strength Chart

In this QUAH Sal, Adam, & Justin answer the question “Is there an ideal ratio of strength you should have between your bench, deadlifts, and squats? I can bench my bodyweight, but I can’t do that much more with deadlifts and squats."
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Video - • 1493: When Being Lean ...
“How Much You Should Be Able to Bench, Squat & Deadlift to Be Considered Strong“
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[@jeanpauljeanpaul2530]

If you squat more then you deadlift, your probably not squatting low enough.

[@marcostott]

Or youre 120kg+

[@drakescakes5629]

Not completely true at least for me. When I was younger (no reminiscing or saying that it is my current strength), I squatted 425 atg without a belt or knee wraps. Completely Raw. High bar also so comparable to a front squat which means it should’ve helped my deadlift. I could only deadlift 415. I did use a regular grip without wraps but it wasn’t a limiting factor because my grip is miles ahead of normal. For where I was at. I just was a shitty deadlifter lol

[@jeanpauljeanpaul2530]

@@drakescakes5629 could be from differences in your leverages of your arms, legs and torso. Do you have T Rex arms. ☺️415 is a very good deadlift.

[@drakescakes5629]

@@jeanpauljeanpaul2530 haha I got normal length. I am 6’2 though. I tried to really master the sumo for some less travel but failed.

[@juliawilliams1355]

Or you're 5'6, 230.

[@Tom-cc6qo]

Why does this topic always bring out the worst in people. Just work hard and be proud of your lifts. It doesn't matter if you can only bench 100 pounds if you worked hard for it be proud of it and don't compare yourself to others

[@djs778]

True, it’s still helpful to know where you stand though. If you’re bench is trash, but you don’t know that it can keep you from making progress. If you realize you’re weaker in a lift you can adjust your programming and see what works to help you get stronger (common example is people often benefiting from increasing benching frequency up to 3+ days a week).

[@Puss1man]

Yesn't.. At the end of the day you're either weak or strong

[@tomperrr5176]

It’s just the competitiveness in people. People wanna know what they need to compete to get to

[@EarlyBirdCraft]

The good thing about being a woman in the gym is we don’t have to ego lift. I mean some women do but personally I don’t care. I’m physically weaker than any man. Having no ego at the gym is such mental freedom

[@Mukation]

Yes and no, if you want to be strong, you need to understand what "strong" means in the mind of most people. I mean, most people who go to a commercial gym won't squat 315, bench 225 etc etc they'll just go there and do the same rep routine for a few weeks and then try out another excersise after a while and never properly progress. (and i mean, some don't want to progress, and that's ok)

[@juliawilliams1355]

I was today years old when I learned I was strong for a man.

[@juliawilliams1355]

@@TrenbologneSandwich so I dont bench 1.5x, squat 2x and deadlift 2x my bodyweight? Interesting. I thought I weighed 138. 242, 359, 429.9 for reference.

[@juliawilliams1355]

@@TrenbologneSandwich My point was that his standards are weak. That doesn't change the fact that according to his standards Im strong for a man, your neckbeard opinion isn't really relevant to any of that.

[@juliawilliams1355]

@@TrenbologneSandwich Yes, my point is that his standards are low. My point to you is that you could have made that point without responding to me and being a complete neckbeard about it, but that wouldn't get you the interaction you crave.

[@abkonk]

You’re literally a tank according to them

[@juliawilliams1355]

@Michael Scacciaferro Pretty damn strong you should try competing sometime, its not for everyone but I think its a ton of fun.

[@chrissosa1369]

I hope you guys understand the effect you are having on people beyond what you see. Your words mean so much to people like me man, fitness has changed my life. I don’t think there’s a end of the road for me with fitness, I want to do it FOREVER, I’m not aiming for a shirtless picture on the beach not aiming for an Instagram post to show all my work I just want to do this the right way FOREVER, I know if I continue down my path others will notice and be inspired without me trying to inspire. You’re doing so much to help me keep my vehicle steady on this life long fitness journey, thank you.

[@dahuterschuter]

I'm okay with benching 2 plates and a bit, squatting three plates and a bit, and deadlifting four plates and a bit.

[@gravemind6536]

To be honest not as many people as you think are doing more than that. Easy to think everyones great when you see the best on KZbin. You see people in the gym all the time for years who can't do what you're doing.

[@ashaundrebennett9980]

@@gravemind6536 facts most guys in my gym can’t squat 3 plates and some don’t even deadlift heavy. They mainly do bench and even then they can’t do over 2 plates

[@JeewanthaBandara]

Depends on the height and build of the person as well. For the average US male who’s 5’ 10” this is reasonable.

[@d.guardado]

What are your measurements if you don't mind me asking? (Weight / Age / Height)

[@Sapper_Rage]

I feel like that should be basic man standards.

[@mrsourpickles405BP]

OPINION STRENGTH STANDARDS OVERHEAD PRESS: 225-275LBS BENCH PRESS: 315-405LBS DUMBBELL CHEST PRESS: 125-150LBS IN EACH HAND CURLS: 100-140LBS TOTAL PULL UPS: 25-34 REPS PUSH UPS: 38-52 REPS BARBELL ROWS: 225-315 LBS SQUAT: 545-635LBS DEADLIFT: 545-625LBS LEG PRESS: 990LBS

[@jakemasters4361]

Things like this always throw me for a loop. I was a really big dude growing up and could out lift most of my peers, but got tossed around really easily by guys half my size because I was so clumsy and slow, and never put any sort of premium on things like agility and stamina. If it's what motivates you that's great, but the older I get the more I think these arbitrary lift numbers are precisely that; and don't do much to really tell you about someone's ability to functionally express their strength. Not saying chasing big lifts is a waste of time, but it's definitely not the be-all-end-all of performance.

[@jonatanolsen37]

If you are weak, but agile and fast, chasing strength will help you. If you are big and strong: agility and stamina will help you.

[@warriorspiritmovers2589]

Truth.

[@jzen1455]

"Strength is never a weakness and weakness is never a strength."--Mark Bell I agree with that quote to a point. We should be working on our weaknesses, but sometimes working on certain weakness will detract from the improvement of other things and sometimes even hinder it. Whatever your ultimate goal is, you have to asses every part of the whole and be as well-rounded as possible. With combat sports, strength up to a certain point will provide an advantage. But the heavier you lift, the more fatigue builds and the longer the recovery. More muscles also also takes away from conditioning,.

[@jakemasters4361]

@@jzen1455 Truth. Losing weight and getting into BJJ is a big part of what really changed my attitude towards training. On the mat, no one cares about your five plate deadlift. Can it help? To a point, sure, but if that's all you have and you let it go to your head you're in for a rude awakening. For years, I strictly powerlifted and put up decent numbers; but a health scare made me realize there's more to life than chasing numbers arbitrarily for the sake of just being able to say I did it. I run, and do a lot of kettlebell work and yoga now, and haven't touched a bar in almost 3 years. And I hate to break it to these guys and their fans, but I'm much healthier and happier for it. I just wish people would stop putting barbell lifts on such a high pedestal and unplug themselves from the bro matrix every now and then.

[@CherieDeDieu]

Wow, I am so proud of myself. I am a lady who lifts way more than the standards y'all have mentioned here. Been discouraged by friends' comments of late and have some sort of muscle dysmorphia but this encourages me. At least I am strong! 😍💪💯

[@avatar_bro]

your friends discouraged you? why? isn't it great that you can lift more than the perceived standards for women lifting weights .

[@winstonsmith11]

Get better friends

[@jorgeo1492]

How much exactly more than the chart can you do? And how tall if i can ask

[@Domi060]

I've been powerlifting for a little over a year. I started out weighing 132 pounds and my lifts were 110 bench, 145 squat, and 185 deadlift. Now I weigh 149 pounds. My lifts currently are 190 bench, 290 squat and 315 deadlift. Update ig Now about a year and a half. I got injured a couple of months ago so these number would be before that. Bench 210 Squat 315 Deadlift 345

[@MindPumpShow]

That’s awesome!

[@jorgeo1492]

At 150 you can squat 290? Kinda doubt it

[@Domi060]

@@jorgeo1492 believe whatever you want I'm not in control of that. 290 really isn't that much tbh.

[@thatoneguy5001]

@@jorgeo1492depends a lot on height, obviously a 6’2 150 guy squatting 290 seems hard to believe but if he’s say 5’8 150 he’d be much stockier with shorter limbs

[@kalebshurtz463]

I’ve meant dudes @ 140 that can bench 315 let alone squat it, just because your tall or big don’t mean you have good or strong genes a lot of people can’t wrap there head around that, or there egos won’t let them, but I’ve seen it time and again.

[@maryssaann]

I feel much better about where I am outside of my bench. I can squat about 110 and deadlift close to 150 and I weigh 105 pounds roughly being 5’1”

[@lisaberryhill6453]

That’s awesome!

[@gaminikokawalage7124]

Dude. You're actually a beast. That's damn impressive

[@ChrisDavis-tt1dj]

That’s great. Keep at it.

[@shahree100]

Bench: body weight Squat: 1.25 body weight Deadlift: 1.5x body weight

[@drakescakes5629]

Strength is a weird thing. While I believe bench, deadlift, squat and military press are great indicators of strength, I know guys that are super tough and strong just from genetics and/or hard work. When I was wanting to become a serious lifter, I remember my first milestone of a 225 bench, 315 squat and 315 deadlift which is a decent strength for the average person. Got into a playing around pushing match with my father who never lifted weights in his life. He destroyed me 😂. He has 17 inch arms and weighs 240. He is just big and strong from construction. I then had him bench, he couldn’t even do 200.

[@sheadoherty7434]

Him being 240lbs probably didn't help you

[@drakescakes5629]

@@sheadoherty7434 I didn’t mention this but I got to 250 bodyweight a few years later. Could squat 425 atg without a belt and knee wraps, could deadlift 425, and could bench 330. I was able to put up a fight but it was still hard and standstill. I am not that big anymore. Too much hard work for nothing lol.

[@ShortwassupGames]

Just more functional strength(Your father) vs Lifting strength ( you) Personally being a wrestler some guys can't lift on my team but are probably the strongest in the room

[@drakescakes5629]

@@ShortwassupGames this is true. I barely lift anymore because my job is so physically demanding but I can pick up a 225 loaded barbell with one hand and no wrap. I wasn’t able to do that when I lifted heavy. Now I use my hands constantly so they are strong. I just feel tougher too.

[@josephlewis6423]

@@ShortwassupGames What type of strengthening do you and your teammates do? I'm curious to know what actually helps your strength in wrestling other than just wrestling.

[@jackminnella8466]

“Don’t try and match weight, match effort”. Always about how hard you’re trying not the numbers you’re putting up

[@GG-kp1hb]

I totally agree that it's all about personal progress. Personal progress, gainz in technique, mobility, and even marginal strength gainz are so motivating and that's how it should be. HOWEVER, arbitrary strength standards can also be very motivating lol. So to that end- these ratios, HOW MANY REPS are they referring to? 1RM? I don't train 1RM because I want to produce clean and replicatable strength...and I train solo with no spotter. I'm a lady, 32yo, 153lb. I bench 135x3 Squat 225x5 DL 245x6 I'm proud of these numbers no matter what because I earned them but I still want to know how I compare to other ladies in my age and weight class who aren't competing in powerlifting

[@ismailmiah1446]

That's some serious lifting. ..good stuff

[@GG-kp1hb]

@@ismailmiah1446 thank you 🤗 Its funny because while I'm totally proud of these numbers social media got me feeling like I should be WAAAY stronger by now 😅 Some girls out here DL well over 300lb with good form

[@ismailmiah1446]

@@GG-kp1hb I wouldn't trust social media at all....I know it's a lot of fakery on there....your numbers are very very good indeed...trust me I've been training 25yrs as has my wife....

[@jakem7]

The chart is 1RM. Your number are very Impressive for a woman. I think that based on the studies t nations standards are low for women, bc studies show that women ( keep in mind these women in the studies weighed less than the men) had 50% the upper body strength and 66% the lower body strength. I think the standards should reflect that, but I think they’re lower bc less women lift compared to men. Anyways you have great numbers regardless. Hopefully ppl like you can get more women in the lifting community.

[@juliawilliams1355]

I compete in powerlifting so my numbers are irrelevant, but damn girl, that bench is so good! I know a lot of powerlifters you bench more than who weigh the same as you. Keep it up!

[@alaaaissa9701]

But how many reps?

[@lukasnrk277]

I can squat 1.5x my body weight 2x deadlift and lift bench press a little bit more than my body weight im 18years

[@iskenderryskulov3452]

When I see graphs like this, I feel like I am not a human being. Everything is very different

[@sserrano49]

Great advice. Too often people get caught up on the numbers of other and feel like they are a failure because they do not compare. This tends to them giving up and I see this a lot with this blogs and sites that say we need to be deadlifting 3x our body weight. If you get there amazing if not your better then you were yesterday.

[@izJordyGaming]

where did you read we need to be deadlifting 3x our bodyweight? i have never seen anyone say that before.. if u can deadlift 3x ur bodyweight u might aswell start competing lmfao

[@shaymc1977]

4.37 second's is the Best fitness advice you'll ever get.

[@LarryLoudini]

Completely - just focus on your strength and fitness relative to last month and last year

[@ericsavala4686]

For bench atleast I'd say no matter what your body weight is 225 for a few clean reps is amazing for the average person. Deadlift and squat I'd put closer to 300+ since I never so legs but I can still do clean squat reps of 185 or deadlift 225+ with little struggle. Elite for sure is double body weight+ bench and triple/quad squat and dead.

[@jzen1455]

I think less than 1% of humans in the world can bench 225. Something like 1-3% of men can.

[@billybassman21]

Growing up a was weaker than most guys, even in my 20s. I can now bench my body weight of 180 without a spotter. I'm stronger than a good percentage of guys I come across on a daily bases. If someone is stronger than me it's either because they have been lifting a long time or they are just a bigger guy with those genetics. Most people don't lift heavy weight.

[@robbiesilverwolf]

I don’t understand this ratio. So if I maintain my strength while losing 40lbs that moves me from the beginner to advanced ranking?

[@Bumiround]

Damn, you're right 😂😂😂

[@quirk8142]

I guess I'm a female then according to the charts🤣 I'm 5'7, 22 yrs old, 147 lbs, only started weight training 2 month now and my squat is 110 lbs for 5 reps, bench is 100 lbs for 8, and deadlift is 150 lbs for 5. I know I can push the weight for PR but I guess I'm still scared. Hopefully one day.

[@iBringTheRain24]

I've watched a few of these guys' videos and they will forever be known to me as the "I had this client" guys

[@EarlyBirdCraft]

I’m 126lbs (female) and my personal best in squats is 110lbs. I usually do 90lbs all the time and still a challenge for me to do 3x10 everyday. Some days I’m stronger and some days I’m not. I was complimented by some power lifters at the gym for squatting and they said “I was strong for my size” lol 😆

[@MahbuburRahman-ro2xy]

If you are doing exercise every day, I would say try 5 days or 4 days a week. Jusy to compare which one feels better.

[@anthonyurso9366]

I think chart is little high but probably going off ppl who train the lifts, and if you have been consistently training the lifts for years then I think pretty accurate. The key is long rest though I think ppl get stuck in bodybuilding mode to develop strength and not gonna get results need to take at least 5 mins to make sets count. When building strength and even size I think better to do less volume and better quality and then overtime add frequency. Avoid the pumping the muscle short rests if want size and or strength

[@lisaberryhill6453]

I’m 56 and been lifting for 2 years. Just did my first deadlift of 135 pounds for a set of 5. Slow and steady wins the race. I weigh 122 pounds.

[@CeroAshura]

That's great strength for a 56 year old woman weighing 120. You're gonna be a freak in 4 years 🦍🦍

[@lisaberryhill6453]

@@CeroAshura Thank you, I appreciate that! Sometimes I compare myself to the much younger gals and they lift so much more, like right from the get go…makes me envious….🙂

[@gabrielfeitosa7178]

I started deadlifting 6 months ago, I started with 135lbs and today I managed to lift 380lbs, I was sad because my friends lift more, but watching this video made me realize that I can be more careful with myself.

[@mace.aesthetic]

This video is so off though, it’s for weak people. The chart they showed for “ lifters” is more accurate

[@LiberatedMind1]

@@mace.aesthetic Nah the numbers they were giving out were minimum standards.

[@minihooperprod.8332]

Great progress bro, God bless

[@SeanBracks]

@@mace.aesthetic No, it's for your average person at the gym. It's not way off at all.

[@gunny444]

If you dont mind me asking what was your weight when you deadlifted 135lbs?

[@drewmerc1]

Our problem nowadays is that the "average" person is obese and not in shape. So saying the average person who lifts should be happy to do their bodyweight on bench is extremely underselling what people can ultimately do. Most people after 1 or 2 years of training correctly blow away those low standards

[@mikebean.]

I am too heavy to deadlift 2.5 my body weight any time soon

[@jayr55555]

I got long arms, I'm almost 6'7 and I bench really well. My squat is trash though lol

[@gravemind6536]

I can relate my Squat is trash I have some kind of mobility and balance issue that prevents me from doing them properly I always feel like I'm going to snap when I squat. My Squat is only 15KG heavier than my Bench lol.

[@gustavosanches3454]

You must have shoulder joints of steel then. I have long arms and am 6'1 with long legs too. I can barely bench my own body weight (190lbs) but I can easily do 308lbs deadlifts for reps and squat 220 for reps. I noticed that the longer the arm the weirder the rom becomes for the bench press.

[@jayr55555]

@@gravemind6536 my bench is 40kg heavier than my squat lol I'm working on it though. I always hated squating becuase of my bad feet and limited ankle mobility.

[@jayr55555]

@@gustavosanches3454 I workout with 225 on the bench but I can squeeze out a few reps (2-3) around 305 on a good day. I only been back in the gym for about 2 months now since I had foot surgery so I'm only going to bench heavier as time go on. I just started benching everyday. I used to do it once or twice a week but everyday I do either dumbell bench, or incline bench, or decline bench. Try to hit one everyday and on chest day I hit almost all of them. It has increased my bench a lot in the past 4 weeks.

[@chrisgannon2605]

I’m 6’5 and my lower back always gives out on squat and I always have too much toward lean

[@samdunkksu2b129]

With bench I’m in a weird spot. I’m 6’ 150 lbs, but that’s with XTRA long legs. My arms and torso are normal in proportion, so I have quite relatively low upper body mass. Im a lanky guy but I’m a climber, so I’m fine with that. To say that I should be able to bench 225 at the weight I am now at my height and proportions is a trap. If I can even bench 200 I’ll be happy with myself with how little mass I acctually have. A 5’ 8 stocky 150 lbs will kick my ass cuz they have more real muscle. Imma be as strong as I know I can be.

[@hamishcoles1379]

I think that the ratios that most people come up with are a good idea of what general goals for people should strive towards in the long term, however if people wanna enjoy improving in the gym, they need to focus on the short term of adding on 5-10 pounds to their current maxes, rather than focusing on a number thats way out of reach in a short amount of time

[@nasar.b]

Are these for your one rep max? How many reps are we talking?

[@codgamefreak602]

My stats with a 195 lb BW Bench 1.2 x BW Squat 1.6 x BW Dead lift 1.75 x BW

[@lordofstuff_]

Good shit bro

[@benignocepeda7720]

My stats as 198 in the masters raw Squats- 440 Bench-330 Deads-530 Uspa masters cup in houston in '19

[@yurinikonchuk6216]

3:4:5 is more or less ratio (so 300 bench / 400 squat / 500 deadlift) BW ratio is not normalized for heavier guys. You need to discount some for heavier guys >200

[@jewboi419]

Dude with the black hat doesn’t even look like he lifts weights.

[@its_james_fitness]

Yeh I don't get it either

[@aaronsummers7809]

I think he looks like that because of his posture. Check out the mind pump tv channel.

[@jewboi419]

@@aaronsummers7809 I’ve watched quite a few of their videos and he doesn’t look like he lifts weights.

[@drakescakes5629]

He might have good knowledge of it. You don’t have to be big to know lifting. But it’s like a tattoo artist not having tattoos. You might be the best tattoo artist in the world but people will think you are a joke without them.

[@Iresaoirse]

@@jewboi419 why?? So if he looked like he was on steroids you would be happier with his appearance cause he would look more authentic?? Your perception is greatly scued. I know Boxers an MMA guys that look borderline anorexic but they'd still wipe the floor with the majority of bodybuilders. Never judge the book by the cover. An for the record in his other videos he deffo looks like a guy that knows his way round a gym.

[@corryface]

Are those 1 rep numbers in the chart?

[@jakem7]

Yes

[@willreed9433]

Indeed

[@dasshape00]

I worked out probably 3 or 4 months out of every year up till I was 43. Started at 12. I could always push 3 plates. Many have seen it. My 3 youngest sons all seen me do it at 43. That was the best. And they all took that as motivation and all lift to this day. Now I never squated at all since highschool. And at 43 I had a chance and struggled with 275. I got 3 reps. But hard. Now I never did deadlifts until I was 40. And I never tried a max. But was up to 3 plates doing 3 reps. I would do 1 plate for 5 then 2 plates for 3 as my warm up. I knew not to try to over do it. Didn't want to mess back up. I was working on form still threw all the reps. What's funny is im.short with short arms and im think in the torso. I'm built like a baby guerilla. Lol Haven't lifted since Thanksgiving 2015 hard. Tried coming back in May of 2016 to lift. And can't. At 51 I'm still stronger then 99 percent of people over 40. At least around these parts. Man I miss the iron. I was between 190lbs and 240 for most of adult life. The more I weighed the stronger i was. At 32 I benched 340lbs. I was about 200lbs. That was most I ever did in front of people. Or did.

[@emfirenj3518]

It’s hard to not compare because you want to see how fast you progressed compared to someone else. When I was 2 years in, I would only compare my lifts to those who are 1.5-3 years in. Anyone who lifted more I would ask how long they’ve been lifting and it’s usually at least 1-2 ahead of me so it makes me think I’m on the right track.

[@GoatSakrifyce]

Justin hit the nail on the head with the practice comment about deadlifting. For years, my bench was always way higher than my squat and deadlift because when I started lifting all I focused on was getting stronger in the bench press. That's what happens when you get picked on in gym class freshman, sophomore and junior year. Couple that with Monday's being universal chest day for years and I am really efficient at the bench. Once I switched to full body routines and really started focusing on the squat and deadlift, my numbers started matching the "norm" Sal describes. Took almost three years, but give it another two years I will match the ratios.

[@jonatanolsen37]

Yep. As gym rats we overestimate the avg strength levels. Most people i train are weak, but they always get stronger. I usually tell the men they should be able to bench their bw and deadlift twice their bw. For a gym rat it aint good, but for a middle aged man who have at most played some youth soccer it is great. Using bodyweight metrics instead of absolute numbers also helps with Weight loss :)

[@KJO2024]

I'm female. 165lbs. I'm benching 145lbs/ Smith Machine squatting 135lbs and deadlifting 185lbs. I feel like im abnormally strong for a woman. I don't know why. I was a tennis player.

[@python_programmer7983]

Strong: bench your bodyweight. squat x1.25 your bodyweight deadlift x1.5 your bodyweight. Super strong: bench x1.5 bodyweight. squat x2 your bodyweight deadlift x2.5 your bodyweight. So roughly how long would it take to become strong or super strong?

[@jeffreybabino1411]

You never compare yourself to anyone ever you are you better yourself 🏋️

[@NaqiRaza]

6:19 this guy doesnt know about the Rivian

[@laffydude7029]

Bench 295 Squat 375 Deadlift - dunno lol 😂 I do other back exercises Weight - 170

[@AnotherOverTaxedTaxPayer]

What is training consistently?

[@dans-zv8bo]

i hit a 70kg bench first time ever touched a weight at 65kg ish bw, 2 years later, bencjing 140kg at 88kg bw

[@cjwise5552]

I’m 6’6 250 and at one time I could squat 600 lbs (I’m talking hamstrings touching calves deep) but at the same time could only deadlift 500. I was training specifically Olympic style with a trainer at the time. I think my body type hurts because my arms are fairly short for how tall I am. It helped for cleans and presses but not so much for deadlift.

[@Topsealguy]

Stop lying

[@jjmarcos]

​@@Topsealguyyeah no way someone who can squat 600 can only deadlift 500. I don't buy it.

[@donaldkasper8346]

260 lbs bw. So I am supposed to just bang out 260 lb bench and 390 lb deadlift? You crazy goofy silly. I don't squat, it just hurts my shoulders too much.

[@aftermath4096]

female numbers are way off though they have about 0.6 times the strength of a man on bench (on average), so the equivalent of 365 (great) for them should be almost 2 plates (225) 135 is WAY too low to be considered great

[@DCee93]

My dad benches 2x deadlift 3x body weight. Granted he ran a 4.4 and sub 11 100m. Those “great” numbers are not attainable for your average guy. However, anyone can get to “good”

[@Jamie-ye7fu]

Me hearing the super strong ratio category: Deadlift 2.5x :) bench 1.6x :) squat 1.8x :(

[@coryjorgensen622]

I'm sort of an average guy who's been training for a few years and I've hit the bench bodyweight, squat 1.5x and deadlift 2x, so I feel good about that. Not done, though. I'm still working on my 500 lb. deadlift.

[@kingausar7157]

I must be strong😂🤣. At 180, my bench is 225 a set, easy work. I can squat 315 max, not sure what my deadlift max is. Try to focus or my form more when i deadlift😳🤷🏾‍♂️

[@Bumiround]

Squat 1.5 Deadlift 1.75 Bench 1 Ohp 0.8 These are legit number, i just aim for these ratio. After that it need more serious lifestyle change to keep progressing. Now i just doing sport and sometime lift simply to maintain my strengths in big 4

[@EezeeGroover]

Damn, I'm still pretty weak then. 😬 I'm currently squatting just above my body weight and deadlifting about 40 lbs above that.

[@JohnRhodes-lv3rg]

Bench 1.5x1 or 1 x 10 (big window) squat BW x 15, DL BW x 2, ohp 1.0x5. Chin ups work up to 5 with ladders 1,2,3

[@jaheim6434]

I’m 5’11 265. 33 1/2 inch arms Bench 375 Squat 500 Deadlift 560

[@PastorJaeS]

And here I am with a 405 bench and 385 squat. 😂😂😂🤦🏻‍♂️🤦🏻‍♂️🤦🏻‍♂️

[@99cya]

I am 73kg and should be able to squat 100-150kg? Wow. Well I cant. When we talk about squats we mean going deep (little below 90 degrees) and around 8-10 repetitions, right?

[@Willza.]

I’ve been working out for 3 months and I bench 160 squat 260 and deadlift 315 at 140lbs body weight

[@youngzoomer2636]

For ten reps, overhead press 135, bench 225, squat 315, deadlift 405

[@xKibbs]

If you can OHP 135 x 10 you can definitely get more on bench I feel

[@GhettoPCbuilds]

@@xKibbs 225 for 10 bro, not 1

[@xKibbs]

@@GhettoPCbuilds Shit my bad lmfao I read it as 225 x 1. That makes complete sense

[@tmak4699]

My goal is: bench 150% body weight, squat 175%, deadlift 200%..I'm 47 and weigh 170

[@Raao1]

Those standards by T Nation are exaggerated imho. For regular people deadlifting 2 times bodyweight is really hard.

[@liamengram6326]

Damn. I thought I was lagging behind. Bench is hardest for me because I am 6'2 but have a 6'8 wingspan (long arms). Those long arms make deadlifting easy for me though. So, at 185lbs my bench is 165lbs, squat is 305lbs, and deadlift is 485lbs.

[@jeanseanlee1939]

How is your deadlift 320 lbs more than your bench

[@cw9515]

Because it’s 2 different movement patterns.

[@erasylnash6697]

Bro, I don’t think powerlifting is for you, get into boxing or kickboxing with such height and reach

[@jzen1455]

Wow very bizarre lifting numbers. My bench is 260, squat is 385, and deadlift is 435. My overhead press is 185. But I'm only 5'8" and weight 160 lbs with normalish sized limbs for my height.

[@liamengram6326]

@@jzen1455 They have only gotten more bizarre. Just had a max out wek back in September. Hit a bench of 140kg a squat of 205kg, and a deadlift of 310kg.

[@Sean-xr1xj]

I meet those low standards except for squat I'm wayy off. Have never felt comofortable with them, feels like I cant produce enough force

[@ralphwarom2514]

Meh, the best thing I recommend is just be able to do 10 reps with your bodywegiht and great form. And that is bench, squat ,deadlift, row. At the minimum. Below that, work towards it. You will look great and be strong. Then decide on if you are going to go further.

[@korvstopparen]

495 deadlift is at the most in my opinion equal to a 315 bench. 365 bench is way better then a 495 deadlift

[@tylertyau5482]

I cant event bench without hurting my shoulders. So i kind of just avoid doing it. I can deadlift 300lbs and squat 185lbs

[@habibi_sport312]

Bicep curling 81 kg??? Surely I misunderstood something 3:04

[@gandalfsbeard]

So this is strictly speaking in terms of 1RM right? I would be interested to know what the rep range of say 8-12 would be..

[@santoxibanez1005]

So if i'm 1 year and 4 months training in the gym, i'm 86 kg and I can bench 100 kg x 3 , deadlift 180 kg and squat 160 kg i'm considered as strong?

[@atheist771]

64 body weight. Bench= 70 Squat= 90 Deadlift= 120 Of mine

[@benjaminv02]

Weight: 68kg Bench: 100kg 1RM (90 for reps) Squat: 80kg reps Deadlift 70kg reps My legs are a bit lagging behind I think XD and I havent been deadlifting for long yet but seems like legs is a problem there aswell

[@lc-wm9fi]

mf skips leg day lmao

[@eclipsekcb9201]

Awesome video! You made fantastic points near the end. It's a lifelong journey vs yourself to constantly improve.

[@nard785]

250 bench , 315 squat , 315 deadlift regularly now

[@the2step]

I can deadlift 2x my BW, squat 1.5 BW, and bench 1X my body weight (roughly). Been lifting for 10+ years now though. Which I had better numbers but once you start focusing on yourself and less about keeping up with others the better you'll feel. They'll always be someone bigger or stronger than you.

[@amazinggrace313]

You’re strong enough. Stronger than most people

[@mnoell35]

Naturals, as long as you can hit your body weight for all three lifts you’re good! Meaning a 3x10 that will measure true strength

[@dinoc734]

Women don’t bench at the club, they’re always doing squats and deadlifts lower body exercises.

[@GangStar_6]

I want the 1200 club (all three at 400 lbs) Got the squat should be there with bench by next year currently at mid 300’s but deadlift is shit. Lol

[@joetalking7363]

I don’t understand myself. I can comfortably deadlift 525lb (238kg), but yet I’m not even close to benching 225lbs

[@ObitoUchiha-er5cv]

For me my squats are 180kgs for 6reps while 150 for 8reps in deadlift and 30kgs for 5 reps in bench

[@zeroinjack4380]

My bench is better than my squat or my deadlift but my squat is getting better. My deadlift still needs work.

[@king-nick2023]

I guess I’m super strong 😂😂 however in my mind I’m just average

[@RomanKondrachov]

These are definitely completely realistic standards for most people who are natural :)

[@Hater20X]

Agreed I saw another youtuber that was like after a year. You should bench 225 squat 315 and deadlift 405 after about a year. And I'm like in what world.

[@olegaarden2294]

@@Hater20X its true though.. You just have low standards

[@Generallyannoyed2024]

I think some comparison to a standard is healthy and it’s easy to be sh*t and average or less than by comparison only to yourself yesterday. Being focused on others entirely though is not what the journey is about.

[@dusanmitrovic1704]

My weight is 81 kg. I can bench 100 kg, squat 120 kg, and deadlift 120 kg

[@haijihunt5057]

Damn I thought I was doing something being able to lift 315 on all of the big 3 SMH I'm 240 I got work to do

[@_Aaron_G_]

Fantastic video! Couldn't agree more with everything that was said 💪🏼💪🏼

[@mfa-FH]

Some people can squat more than deadlift. Me 🙋‍♂️: w short arm & leg long torso

[@smtonlinevideos]

💯 Really great video. Thank you!

[@TheIrishCartman]

Leg press numbers on that chart are way off surely 1000 , your going to blow your kneecap off ffs😂

[@joaoejapa]

im 68 kg and can only decent bench 3series 12reps 25 kg only !!!!

[@williamtillman8489]

I always told friend's I've lifted with check your ego at the door lift to have fun. . But I ways love watching someone lift an said to myself fuck you I can do that. Haha. I got hurt a lot when I was younger.

[@MortenCharlie]

I used to Bench Press 600 trucks in a fasted state, so I wouldn’t have to train close to my one rep max

[@wendalwilsonrhoads]

Can bench 1.5xbw, deadlift 2xbw but my squat is stuck only minimally better than my bench! Trying not to gain a lot of weight so I think strength has just completely plateaued

great video thanks

[@rocketboyjv5474]

Comparing yourself to me? Ha! You're not even good enough to be my fake...