Strength standards
Gym milestones need bodyweight context.
Plate goals are useful, but they get misleading fast. Use these pages to compare ratios, understand what a milestone means, and choose the next training move.
The rule
Judge the lift by ratio first, then by plate count. A milestone should tell you what to train next, not just whether to feel proud.
A bodyweight bench is a real milestone, but bodyweight changes the meaning.
See what a bodyweight bench press means at different bodyweights, how long it usually takes, and what to train next.
A 2-plate bench is impressive, but the ratio tells the truth.
Compare a 225 lb bench press across bodyweights, see what level it represents, and choose the next bench target.
The 1000 pound club is a total, not three equal lifts.
Break down realistic bench, squat, and deadlift paths to a 1000 lb total, with bodyweight context and next-step programming.
The 1/2/3/4 plate club is a clean gym milestone, not a balanced standard.
Understand the 1/2/3/4 plate club, what it means by bodyweight, and how to train the weakest lift in the chain.
Bench standards only make sense by bodyweight.
Use bodyweight-ratio bench press standards to judge beginner, novice, intermediate, advanced, and elite bench strength.
A good deadlift starts around 2x bodyweight for many lifters.
Compare deadlift strength by bodyweight ratio, with realistic beginner, novice, intermediate, advanced, and elite targets.
Squat standards depend on bodyweight and depth.
Compare squat strength by bodyweight ratio, from bodyweight squats to 2x bodyweight and beyond.
RepStack for iPhone
Turn the standard into the next target
RepStack converts logged sets into strength score, e1RM trends, and next-session progression decisions.