Strength
Getting stronger: loading, standards, one-rep maxes and testing.
6 answers
3 calculators
Calculators
Answers6
What is a good deadlift?
Roughly 2× bodyweight is intermediate for men and 1.25× for women; advanced is about 2.75× for men and 2× for women.
What is a good overhead press?
Roughly 0.7× bodyweight is intermediate for men and 0.5× for women; advanced is about 1× for men and 0.75× for women.
What is a good squat?
Roughly 1.5× bodyweight is intermediate for men and 1.25× for women; advanced is about 2.25× for men and 1.75× for women.
How do I calculate my 1RM?
Take a set of 3–8 reps to near failure and run it through a rep-max formula, because accuracy falls off past about 10 reps.
How often should I squat?
Twice a week for most lifters: enough to practise the pattern and accumulate volume, spread far enough apart that both sessions stay hard.
What is a good bench press?
Roughly 1.0× bodyweight is intermediate for men and 0.75× for women; advanced is about 1.5× for men and 1.0× for women.