In this article, we will look at some benchmarks that can help you assess where you currently stand, which areas (if any) are lagging behind — and, most importantly, what you can expect in the future.
Strength training goals for beginners
With 6–12 months of proper training, the average male beginner should be able to achieve the following strength indicators:
- Barbell squat: body weight x 1.2
- Bench press: body weight x 0.9
- Deadlift: body weight x 1.5
- Pull-ups: body weight x 0.9
- Seated military press: body weight x 0.6
Note: each of these strength goals is calculated for 1 repetition, not for a set of multiple repetitions.
Strength training goals for amateur athletes
With 1–2 years of proper training, the average male should be able to achieve the following indicators:
- Barbell squat: body weight x 1.5.
- Bench press: body weight x 1.1
- Deadlift: body weight x 1.75
- Pull-ups: body weight x 1.1
- Seated military press: body weight x 0.75.
Note: each of these strength goals is calculated for one repetition, not for a set of multiple repetitions.
Weight training goals for advanced athletes
With five years of proper training, the average male should be able to achieve the following strength indicators:
- Barbell squat: body weight x 2
- Bench press: body weight x 1.5
- Deadlift: body weight x 2.4
- Pull-ups: body weight x 1.5
- Seated military press: body weight x 0.9
Note: each of these strength goals is calculated for one repetition, and NOT for a set of multiple repetitions.
In conclusion
While the standards outlined above can serve as a useful guide to evaluate your progress, they should not be seen as absolute. Everyone is different, and some individuals naturally excel at certain exercises while comparatively struggling with others.
For example, guys with longer arms often excel more in the deadlift rather than the bench press. In turn, men with shorter arms tend to have a stronger bench press compared to deadlift. Athletes with shorter legs often find squatting easier than guys with longer legs. And guys with a higher body fat percentage may find pull-ups particularly challenging compared to other exercises.
That said, the proposed standards can serve as helpful benchmarks as well as help identify if you have specific muscle groups that are disproportionately weaker or stronger.