ARE YOU STRONG? I love discussing our lifts. It seems like there are semi frequent threads inquiring about what is considered a 'strong' lift for. Woman. I wanted to post this it was published a long time ago on another website. What do you ladies think of these standards? How do you stack up? Standards of Strength by Tim Henriques Decent Decent is another way of saying "not bad." I define a decent level of strength as meaning that the person probably works out to achieve that level of strength, but some naturally stronger people will be able to achieve that level with no training. A person is strong enough so that their strength doesn't limit them in their everyday life. Decent wouldn't be considered "strong" in hardly any strength training circles. I believe that almost all people can achieve the decent level of strength through training. My guess is that most people would achieve this level after 6-12 months of training. Some would achieve it earlier, and it might take a select few several years or more to achieve. The decent level of strength is a good milestone to shoot for as a beginner. I'd also classify failure to lift 50% of the decent level of strength as being weak in that exercise. Good Good is the category above decent. I define a good level of strength as meaning that almost all people need to work out to achieve that level of strength; very few people are that strong without any formal training. Reaching that level, most regular people would begin to classify that lift as "strong." Most people can achieve the good level of strength with hard training. It may only take a year for some and ten years for others, but most people can do it. The good level of strength is a good goal for most intermediate level lifters to aim for. Great Great is the final and highest category of strength on this standard. The word "great" is used as a comparison to average people; it is not a comparison to other athletes. So while I classify someone who has a 455 squat as having a great squat, that doesn't mean they're a great powerlifter, just that they're lifting much more weight than the normal person. Achieving the great level would put your strength above 99% of the rest of the general population. I don't believe that all people are capable of achieving the great level of strength, but the only way to find out is to work hard toward that goal. Almost no one is capable of the great level of strength without significant formal training. SQUAT Decent 95 or .75xBW Good 155 or 1.25xBW Great 205 or 2xBW BENCHPRESS Decent 65 or .5xBW Good 105 or .75xBW Great 135 or 2xBW DEADLIFT Decent 115 or 1xBW Good 185 or 1.5xBW Great 225 or 2xBW STANDING MILITARY PRESS Decent 45 Good 65 Great 95 LEG PRESS Decent 180 Good 360 Great 450 PUSH UPS Decent 5 Good 25 Great 50 DIPS Decent 1 Good 15 Great 30 PULL UPS OR CHIN UPS Decent 1 Good 5 Great 12 EZ BAR BICEP CURLS Decent 40 Good 60 Great 80 Note: All lifts are done with free weights, good form, no supportive gear other than a belt, and drug free. They are all for a one-rep max unless otherwise noted, and the weight of the bar is included in all of the exercises when applicable. If both a weight and a bodyweight level are given, you may use whichever number is lighter for you.