In any endeavor, it helps to have benchmarks to purpose for thus you may inform in the event you’re making progress or not.
In case you’ve taken up barbell coaching (and I hope you could have, not solely as a result of each man ought to be sturdy, however as a result of weight coaching is just a blast), you could be questioning: “How a lot weight ought to I have the ability to carry after coaching for a sure period of time?”
Effectively, in the present day we reply that query with the assistance of my private lifting coach and head of Barbell Logic Teaching, Matt Reynolds.
Under, Matt shares the energy benchmarks he thinks the common man ought to have the ability to obtain after coaching for six months to 4 years.
His benchmarks are primarily based on relative energy, that’s your energy relative to your body weight.
These numbers/timelines are tough benchmarks. They’re not absolutes. You would possibly hit these energy benchmarks eventually. Your mileage will range relying in your distinctive circumstances.
Novice Weightlifting Objectives (6 Months of Constant Coaching)
After six months of coaching, the common man ought to have the ability to hit the next weights on the 4 foremost barbell lifts (notice that we aren’t monitoring 1 rep private information at this level. You’ll begin going for 1 rep PRs one yr after you’ve accomplished a linear development, which takes about six months):
- Squat: 3×5 @ 1.25x body weight
- Deadlift: 1×5 @ 1.5x body weight
- Press: 3×5 @ 0.70x body weight
- Bench Press: 3×5 @ 1x body weight
So in the event you’re a 200-lb man, your numbers would appear to be this:
- Squat: 3×5 @ 250 lbs
- Deadlift: 1×5 @ 300 lbs
- Press: 3×5 @ 140 lbs
- Bench press: 3×5 @ 200 lbs
Intermediate Weightlifting Objectives (1-2 Years of Constant Coaching)
After one to 2 years of constant coaching, the common man ought to have the ability to carry the next weight on the 4 foremost barbell lifts:
- Squat: 1.75x body weight
- Deadlift: 2x body weight
- Press: 0.9x body weight
- Bench Press 1.2x body weight
In case you’re a 200-lb man, your numbers would appear to be this:
- Squat: 1 rep @ 350 lbs
- Deadlift 1 rep @ 400 lbs
- Press: 1 rep @ 180 lbs
- Bench Press: 1 rep @ 240
Superior Weightlifting Objectives (3-4 Years of Constant Coaching)
After three to 4 years of constant coaching, the common man ought to have the ability to carry the next weight on the 4 foremost barbell lifts:
- Squat: 2x body weight
- Deadlift: 2.5x body weight
- Press: 1x body weight
- Bench Press: 1.5x body weight
Our 200-lb man’s numbers would appear to be this:
- Squat: 1 rep @ 400 lbs
- Deadlift: 1 rep @ 500 lbs
- Press: 1 rep @ 200 lbs
- Bench Press: @ 300 lbs
