How Strong Should You Be? A Roadmap for Strength Progression

Strength is a journey, not a destination. Whether you’re stepping into the gym for the first time or chasing new personal records, understanding realistic strength benchmarks can help guide your progress. Here’s how to gauge your lifts and level up from beginner to advanced.

What Are Strength Standards?

Strength standards are benchmarks designed to help you track your performance relative to your body weight and training experience. These can vary based on factors like gender, age, and training goals, but they’re a great way to stay motivated and measure progress.

Key Lifts to Track

The core compound movements—bench press, squat, deadlift, and overhead press—are essential for assessing your strength. These exercises target multiple muscle groups, build overall strength, and translate to functional performance.

Here’s a breakdown of common strength levels based on body weight and experience:

Bench Press

• Beginner: 0.75x your body weight

• Intermediate: 1.25x your body weight

• Advanced: 1.5x your body weight

Squat

• Beginner: 1x your body weight

• Intermediate: 1.5x your body weight

• Advanced: 2x your body weight

Deadlift

• Beginner: 1.25x your body weight

• Intermediate: 2x your body weight

• Advanced: 2.5x your body weight

Overhead Press

• Beginner: 0.5x your body weight

• Intermediate: 0.75x your body weight

• Advanced: 1x your body weight

How to Progress

Progression isn’t linear, but there are proven strategies to keep improving:

1. Consistency is Key: Strength builds over time. Aim for at least 3-4 quality training sessions weekly.

2. Progressive Overload: Gradually increase weight, reps, or sets to challenge your muscles.

3. Track Your Workouts: Logging your lifts helps identify trends and weak points. (Pro tip: My 1-on-1 coaching clients receive access to tools that track workouts, progress, and meal plans for personalized support.)

4. Prioritize Recovery: Sleep, nutrition, and mobility work are critical for gains.

Why These Standards Matter

Setting strength goals ensures you stay focused, motivated, and on track. Don’t compare yourself to others—focus on improving your numbers over time.

If you’re unsure where to start, my new 10-week bodybuilding program can help you crush your goals. Choose between an upper/lower split or a push/pull/legs split tailored to your experience level. You’ll build strength, improve technique, and develop a physique you can be proud of.

Strength isn’t about being the strongest in the room. It’s about pushing yourself to be stronger than you were yesterday. Start tracking, start progressing, and start building the best version of yourself.

Looking for guidance? My 1-on-1 coaching includes custom programming and meal plans to help you reach your goals. Let’s take your strength to the next level.