How Strong Should I Be?

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.