Think you’re strong enough? How do you feel compared to the average? If you’re wondering how strong should I be, you’ve come to the right place.
Find it out, depending on how long you’ve been in the gym and which category you fall into.
Jeff Nippard A natural professional bodybuilder who shares his tips and training programs. YouTube channelHis latest video delves into just how strong you should be depending on your gym-going history.
He divided all possible athletes into six categories:
- noob – 3-6 months of lifting
- beginner – 6 months to 2 years of lifting
- Intermediate – 2-5 years of lifting
- Altitude – 5 years of lifting
- Elite – 5-10 years after lifting
- Freak – +10 years of lifting
Note: Genetics play a significant role in how a person’s strength develops over time. To be a “freak,” Jeff Nippard explains, your genetics must be favorable.
how strong should i be?
The list below shows how strong one max rep should be in each category.
noob
Man
- Squat: 45-135 lbs (20-61 kg)
- Bench: 45-95 lbs (20-43 kg)
- Deadlift: 45-135lb (20-61 kg)
Woman
- Squat: 45-95 lbs (20-43 kg)
- Bench: 0-45 lbs (0-20 kg)
- Deadlift: 45-135lb (20-61 kg)
“For strength training, you should be able to level up just by working on your technique, usually in a 3-6 reps zone, gradually adding minimal weight to the bar with each workout. ”
beginner
Man
- Squat: 1.25 times body weight
- Bench: own weight
- Deadlift: 1.5x body weight
Woman
- Squat: 0.5 to 1 times body weight
- Bench: Weight x 0.5
- Deadlift: 0.5-1 times body weight
“Most people need to set a new PR in almost every workout, but they should add a minimum of 5 lb increments to the bar or 1 rep in the same 3-6 rep range. .”
Intermediate
This is usually the time when strength development first stabilizes.
Man
- Squat: 1.25 to 1.75 times body weight
- Bench: 1-1.5 times body weight
- Deadlift: 1.5-2.25 times your body weight
Woman
- Squat: 1-1.5 times body weight
- Bench: 0.5 to 0.75 times body weight
- Deadlift: 1.25-1.75 times body weight
This time, change the training instead of 3-6 repetitions because of the plateau. Jeff Nippard gives his one scenario.
3-5 reps with the higher exercise you almost go to failure. A few days later, he needs to do more hypertrophy training, using the same muscle groups and with less effort, achieving a 6-10 rep range.
Altitude
Man
- Squat: 1.75 to 2.5 times body weight
- Bench: 1.5 to 2 times body weight
- Deadlift: 2.25 to 3 times body weight
Woman
- Squat: 1.5 to 1.75 times body weight
- Bench: 0.75 to 1 times body weight
- Deadlift: 1.75-2.5 times body weight
According to Jeff, not everyone can reach elite levels and it requires a lot of sacrifices in the gym, so most people don’t want to. reachable for
“In any case, this is a point where programming needs to be more methodical and will likely need to be narrowed down to one lift and a specialization phase to maintain the other lifts.”
elite
Man
- Squat: 2.5 to 3 times body weight
- Bench: 2-2.5 times body weight
- Deadlift: 3-3.5 times body weight
Woman
- Squat: 1.75-2.25 times body weight
- Bench: 1-1.25 times body weight
- Deadlift: 2.25 to 3 times body weight
freak
Man
- Squats: 3x body weight or more
- Bench: at least 2.25 times your body weight
- Deadlift: 3.5 times your body weight or more
Woman
- Squat: at least 2.25 times your body weight
- Bench: 1.25 times body weight or more
- Deadlift: 3x body weight or more
How strong should I be? Depending on how often and how long you’ve been going to the gym, you’ll need to check the information above. If you have more questions, check out his Nippard video below.
Video – How strong do you need to be?
read more: How To Build Muscle At Any Level
