You know me well enough by now to know how important I think getting strong is.
But … how strong?
It’s all relative.
Relative to your age, body size, and yes, whether you are male or female.
Generally speaking, men are stronger than women. Now, that doesn’t mean there aren’t some women who are stronger than some men … we have quite a few of those in our program 🙂
How strong are you relative to your body weight and your age? That’s a powerful metric for health, wellness and longevity. I came across an article that does a great job of defining different levels of strength for men and women when it comes to the four foundational strength exercises: back squat, deadlift, bench press and overhead press.
Check it out here: https://whitecoattrainer.com/blog/how-strong-are-you
According to the article, here’s the summary of what is considered “Optimal” strength for men and women for a 1-rep max in the above foundational strength exercises:
Back Squat
Men: 255 pounds or 1.5x bodyweight
Women: 185 pounds or 1.3x bodyweight
Bench Press
Men: 235 pounds or 1.3x bodyweight
Women: 115 pounds or 0.85x bodyweight
Deadlift
Men: 300 pounds or 1.65x bodyweight
Women: 215 pounds or 1.65x bodyweight
Overhead Press
Men: 165 pounds of 0.85x bodyweight
Women: 96 pounds of 0.75x bodyweight
At the end of the day, don’t get caught up in comparing yourself to other people. And more importantly, enjoy the journey.
Getting strong feels great … and unlocks your potential in every other area of fitness.
Your Friend and Coach,
|
|
Train Smart. Train Hard. Train Safe. Train to Sweatt
P.S.: Whenever you’re ready… here are 3 ways I can help you:
1. Be a guest of mine for a One-on-One Fitness Success Session.
We’ll sit down together and develop a personalized plan to help you achieve your fitness goals. Just reply to this message and put “Success” in the subject line.
2. Join my 28 Day Jump Start Program and be a Case Study.
We’re adding a few new clients to our program for 28 days and documenting their success. If you’d like to work with us for the next month and be a case study for fat loss… just reply to this message and put “28” in the subject line.
3. Listen to my interview on FitPro TV
I had the honor of being interviewed as a leading fitness professional. If you would like to listen so I can teach you that if you have failed before there is still a way for you to reach your goals. You can watch the episode here www.paulfsweatcpt.com/podcast