Strength Standards

Strength-and-Conditioning-Sydney-1

How strong are you? What actually should you be aiming for when it comes to strength markers in the basic human movement skills of the hip hinge, loaded carries, squatting, pulling and pressing?

Here are some strength standards as identified by strength coach Dan John.

For MEN (18-55 years):

Push

  • Expected: 100% bodyweight bench-press
  • Game-changer: 100% bodyweight bench-press x 15 reps

Pull

  • Expected: 5 x pull-ups
  • Game-changer: 15 x pull-ups

Hinge

  • Expected: 100% to 150% bodyweight deadlift
  • Game-changer: 200% bodyweight deadlift

Squat

  • Expected: 100% bodyweight squat
  • Game-changer: 100% bodyweight squat x 15 reps

Loaded Carry

  • Expected: farmer’s walk with 100% bodyweight (half each hand)
  • Game-changer: farmer’s walk with 100% bodyweight each hand

Turkish Getup:

One x left and right, completed with a half-filled cup of water.

For WOMEN (18-55 years):

Push

  • Expected: 50% bodyweight bench press 
  • Game-changer: 100% bodyweight bench-press

Pull

  • Expected: 1 x pull-up
  • Game-changer: 3 x pull-ups

Hinge

  • Expected: 100% bodyweight deadlift 
  • Game-changer: 150% bodyweight deadlift x 5 reps

Squat

  • Expected: 50% bodyweight squat x 5 reps
  • Game-changer: 100% bodyweight squat x 5 reps

Loaded Carry

  • Expected: 33% bodyweight each hand
  • Game-changer: 66% bodyweight each hand

Turkish Getup:

One x left and right, completed with a half-filled cup of water.

How do you measure up?

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