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
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
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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
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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 |
