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Essential Strength Benchmarks for Men and Woman
Goals separate a training program from an exercise program. Without goals and motivation, your strength-training workouts can quickly turn into bouts of mindless mechanical work with absolutely no direction. If you want to stay consistent with your workouts and get better results from your efforts, you need something to shoot for. Taking a haphazard approach and "punching the clock" in the gym is a road to nowhere. If you want the athletic and muscular body you've always envisioned, as well as the performance and fitness levels to complement it, pursuing and achieving the strength benchmarks outlined here will allow you to achieve both. Take a look to see how you measure up and where you can improve.

The Following are basically things that you should be able to do whether you’re a man or a woman, expectations you should have of yourself if you want to have the necessary amount of strength for performance, for hormone production, for lean body mass and for longevity. And these are strength standards that were designed by Dan John

Minimum
100 body weight squats
Men - 50 push-ups
Woman - 20 woman
Men - x10 chin-ups
Woman - x5 chin-ups
Pull-ups - x5, x3 woman
50 lunges
DL body weight
Plank Hold - 1:00 men/woman
Bench Press Body Weight
Farmers Walk - 0.5 body weight in each hand for 20 feet
1 Turkish Get-up while holding a cup of water and not spilling the water

Moderate
Squat body weight
Squats - Woman should also shoot for a minimum of 135 regardless of body weight
Bench 85% bodyweight for x5 reps
Men - 15 chin-ups
Woman - 8 Woman
Woman 20 lbs x20 reps
Men 40 lbs x20 reps
Dead Lift 1.2x body weight x3 reps
1:30 Plank
10 full range strict Pull-ups

Advanced
Squat Body Weight x15
Squat 1.5x body weight x5 reps
Squat 2x body weight for 1rep
Bodyweight back squats x10 reps
Front Squat x5 reps
Bench Press 1.5x body weight x1 -or- Bench Press Bodyweight x5-15 reps
Chin-up x20 full range of motion -or- x10-15 reps with additional weight
Pull-ups  x15 men
Overhead Press x5 reps
Lunges 40+ lbs for 20 reps
Dead Lift 2x body weight x5 reps -or-2.5x body weight x1 rep
2 Min Plank
Farmers Walk - body weight in each hand for 20 feet

APFT Calculator Online

  • DA Form 705 in PDF (download)
  • APFT 2 Mile Run Standards (Male)
  • APFT 2 Mile Run Standards (Female)
  • APFT Sit Up Standards (Male/Female)
  • APFT Push Up Standards (Male)
  • APFT Push Up Standards (Female)
  • Maximum Allowable Body Fat Standards
  • Height / Weight Charts
Dan Johns Strength Standards
How strong should you be? What should your strength be like in the various skills of Squatting, Pulling, Hip Hinge, and Pressing?
Have a look at this excel spreadsheet from Dan John top notch Strength and Conditioning Coach. For the excel spreadsheet and the PDF version of Dan Johns Strength Standards click below.
Click here for Link : Strength-StandardsClick here for PDF: Strength-StandardsFor the excel spread sheet, you can input your score in the section that says “Me” and it will give you a representative chart that would show you where you need to spend more of your time to balance out your strength.


Click here for more CrossFit Inventory Skills 
 Dan Johns Strength Standards

For Men:
Push
Expected = Bodyweight bench press
Game-changer = Bodyweight bench press for 15 reps
Pull
Expected = 5 pullups
Game-changer = 15 pullups
Hinge
Expected = Bodyweight to 150% bodyweight deadlift
Game-changer = Double-bodyweight deadlift
Squat
Expected = Bodyweight squat
Game-changer = Bodyweight squat for 15 reps
Loaded Carry
Expected = Farmer walk with total bodyweight (half per hand)
Game-changer =Bodyweight per hand
Getup
One left and right, done with a half-filled cup of water


For Women:
Push
Game-changer = Bodyweight bench press
Pull
Game-changer = Three pullups
Hinge
Game-changer = 275-pound deadlift
Squat
Game-changer = 135 for five in the back squat
Loaded Carries
Game-changer = 85 pounds per hand
Getup
One left and right, done with a half-filled cup of water

Strength Standards High School Standards, for Girls Varsity: Big Silver Club (Girls)
One Arm Bench 12kg10 Right/10 left
Standing Press 70
Power Clean 95
Deadlift 205
Back Squat 135
Front Squat 95
Power Clean & Jerk 75
All done in one workout, by the way.


Strength Standards High School Standards, for Boys Varsity
Big Blue Club (Boys)
One Arm Bench 32kg5 Right/5 left
Standing Press 115
Power Clean 205
Deadlift 315
Back Squat 255
Front Squat 205
Power Clean & Jerk 165


Men’s Standards
Squat Movement
1. Proper Form in the Goblet Squat
2. Goblet Squat: 24K x 10
3. Double KB Front Squat: 32K x 10
4. Bodyweight Back Squat
5. Bodyweight Front Squat
6. Bodyweight Back Squat x 15
7. Bodyweight Overhead Squat x 15
Press Movement1. Push Ups x 10
2. One Arm KB Press: 24K x 5 per Side
3. Double KB Press: 32K x 5
4. Bench Press: Bodyweight
5. One Arm Overhead Press: ½ Bodyweight
6. Bench Press: Bodyweight x 15
7. Two Arm KB Press: Bodyweight

Hip Hinge Movement
1. Hip Hinge with Proper Form (From stand, floor and loaded)
2. Kettlebell Swing: 24K x 20 (Proper Form)
3. Double Kettlebell Clean: 32K x 10
4. Barbell Clean: Bodyweight
5. Barbell Deadlift: Double Bodyweight
6. Barbell Snatch: Bodyweight
7. Barbell Deadlift 2.5 x Bodyweight

Pull Movement
1. Batwings, thumbs in armpits, 16K x 10 seconds
2. Bodyweight Row on Rings/TRX x 20
3. Bodyweight Row, feet elevated, x 10
4. Chin Ups x 5
5. Pull Ups x 8-10
6. Pull Ups x 15
7. Weighted Pull Up with 48 K

Strength Standards For Women 

Squat Movement

1. Proper Form in the Goblet Squat
2. Goblet Squat: 12K x 10
3. Double KB Front Squat: 16K x 10
4. Back Squat: 135 x 5
5. Bodyweight Back Squat
6. Bodyweight Front Squat
7. Bodyweight Overhead Squat

Press Movement
1. Push Ups x 1 (Excellent Pushup)
2. One Arm KB Press: 10K x 5 per Side
3. Double KB Press: 12K x 5
4. Double KB Press: 16K x 5
5. One Arm Overhead Press: 1/3 BdWt
6. Bench Press: Bodyweight
7. Two Arm KB Press: 2/3 Bodyweight


Hip Hinge Movement
1. Hip Hinge with Proper Form (From stand, floor and loaded)
2. Kettlebell Swing: 16K x 20 (Proper Form)
3. Double Kettlebell Clean: 16K x 10
4. Barbell Deadlift: 1.5 x Bodyweight (or 135×5)
5. Double KB Swings: 24K x 10
6. 5:00 Minute Snatch Test: 16K x 100
7. Barbell Deadlift 2 x Bodyweight (275lbs.)

Pull Movement
1. Batwings, thumbs in armpits, 8K x 10 seconds
2. Bodyweight Row on Rings/TRX x 20
3. Bodyweight Row, feet elevated, x 10
4. Chin Ups x 1
5. Chin Ups x 3
6. Pull Ups x 3
7. Weighted Pull Up with 24 K

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