Now, I wanted to address the curiosity that most individuals have about where they stand in terms of strength.
Strength Standards:
Today we’re diving into the fascinating topic of strength standards and What is a Good Dots Score Powerlifting? Siddarth Ravi, Revanth Goud, Jarron, ACass
Now, I wanted to address the curiosity that most individuals have about where they stand in terms of strength.
I can relate to this curiosity because, when I started my fitness journey, I would eagerly peruse every issue of powerlifting magazines to see where I ranked among the best lifters in the world in my age group and weight class.
It fueled my desire to become a competitive lifter and added a considerable amount of motivation to my training. I want to ensure that you have objective standards to follow.
While we don’t have a belt system in place (which, to be honest, we desperately need), this hierarchy or categorization of lifters at various levels of advancement helps keep you accountable and focused.
It’s all too common for lifters, especially beginners, to continuously change the goalposts. If you’re looking for an easy win just to satisfy your ego, any answer will do.
However, if you genuinely want to know where you stand in relation to those gold-star standards, this video will provide valuable insights.
Find Your True Potential:
We don’t want you to be that person at the gym who approaches others unsolicited, sharing their lifts and trying to bait compliments.
Let’s face it, nobody likes that person who says, “That’s pretty good, right? Especially considering I’m diabetic, have a bum knee, and scoliosis.”
By piling on qualifiers to make your performance seem more impressive than it actually is, you’re diminishing your true potential. And congratulations, if you add enough qualifiers, you’ll become the best lifter in your own world where you move pebbles instead of mountains. So, let’s avoid that trap.
To Know Where The Goalposts Are:
Taking pride in your progress is essential, but it’s equally important to know where the goalposts are and to avoid diminishing them just because it might take you a bit longer to reach them.
With that in mind, I’ve established strength standards for the squat, bench press, deadlift, and overhead press-lifts that most of us are familiar with.
Now, I haven’t specifically addressed women’s standards in this video because the women’s standards deserve their own dedicated discussion.
The standards for women tend to be more complex and ever-changing due to the growing talent pool and the inherent differences in the sport.
Therefore, stay tuned for a separate video specifically addressing women’s standards. For now, let’s focus on the men.
Weight Class Is Not a Factor:
Weight class is not a factor we’re considering at this point because as a novice lifter, you have no business worrying about weight class. Being a novice means you’re untrained, lacking a developed physique.
As you progress and build muscle, your body composition and weight will naturally change. It’s important to note that heavier individuals who are simply overweight or possess larger frames shouldn’t be given arbitrarily higher standards based solely on their size.
Being untrained is universal, regardless of weight. Similarly, lighter individuals shouldn’t use their weight as an excuse for not pushing themselves to develop the strength that any dedicated adult male should strive for.
Let’s begin with the novice category, which represents the capabilities that every adult male should aim to achieve at some point if strength is their goal. These standards far exceed the median performance ability of most sedentary men in Western culture.
However, dwelling in this category for too long is not advisable. I’ve witnessed athletes surpassing these numbers without even being involved in strength training-simply due to their active lifestyles or professions.
Construction workers, for example, often outperform these novice standards effortlessly. So, don’t consider this category your ultimate gauge of strength. It’s merely a starting point.
Our First 225-Pound Bench Press:
Most of us remember the exhilaration of reaching our first 225-pound bench press, the first time we loaded three wheels on the squat, or the first time we deadlifted substantial weight.
These milestones signify that you’re now objectively strong. You possess the ability to generate more force than most individuals.
This stage marks the beginning of your transformation as a lifter, both physically and mentally.
You start to develop a unique identity within the lifting community. It’s an exciting phase that sets the stage for future endeavors.
“Big Man On Campus”:
Moving on, we reach the “big man on campus” category, which holds tremendous significance. Consider this your pre-competitive era.
As you enter this range, you’ll notice a change in the way people talk to you and perceive you. Your physical development becomes more pronounced, and you start to gain confidence as a lifter.
This stage prepares you mentally for the idea of becoming a noteworthy powerlifter or strongman.
I distinctly recall the attention I received when I squatted 400 pounds for the first time or benched 315 pounds.
These achievements placed me among individuals who were considered genuinely strong in a universally recognized sense.
These milestones impact not only your physicality but also your self-perception, which plays a vital role in your journey.
USPA or Russian Strength Standards:
Now, let’s discuss the competitor rankings. I won’t touch on powerlifting because it involves numerous divisions, weight classes, and rules.
You can easily find charts from organizations like the USPA or Russian strength standards to assess your standing.
However, I will address strongman since it features only two weight classes that hold true significance-the middleweights and the heavyweights, the latter of which includes professional athletes with pro cards.
Conclusion:
In the middleweight amateur category, you’ll find individuals who have advanced beyond the novice stage but haven’t yet entered the professional realm.
Achieving a 500-pound squat and a 600-pound deadlift should place you in the highly competitive range among middleweight amateurs weighing around 282 pounds.
Overhead press is a little different in strongman competitions because it’s often performed as a push press or push jerk.
A 360-pound overhead press is quite common using axle bars or logs, especially among the top middleweight pros.
A 700-pound deadlift is considered the minimum for middleweight pros, but to reach the professional level, 800 pounds is a long-term
Originally published at https://mutigman.com on July 20, 2023.
