It's always tempting to see how strong one is compared to everyone else. And strength is not necessarily related to bulk and muscle size, although there is no doubt a "sweet spot" where the two characteristics converge.
The next question is: "strong for what," which raises the whole question of functional strength, even though the meaning of this term has no doubt been used and abused over time.
To get you started, run your eyes over the standards at the EXRX site and see how you rank. Then you can select a program here to suit your needs.
Paul,
Thanks for this link, this data is helpful, but “adult male” covers a lot of ground. I’ve seen something similar published in one of Mark Riptoe’s books, and he points out that the population being referenced is somewhere in the early 20s. What goal setting advice besides “probably lower” would you offer someone who’s discovered strength training in his mid 50s?
Another point (that admittedly gives me hope) is that the weight class should I be measuring myself against is the target weight I’ve set for myself after I drop 25 pounds; presumably the athletes used to establish this matrix were probably a lot svelter than I currently am.
I agree with Jim: age-adjusted standards would be very helpful. At age 58, there’s no way I can compete with a 22-year-old in a bench press contest. I wish somebody would give us standards at various ages, so we can seriously compare our accomplishments with others our age.
I’ve been weight training for 12 years, yet I’m lucky now to bench 135. Ten years ago, I could bench 200. It’s pretty unmotivating to hear I should be benching 250 lbs. Makes me want to go back to my pork rinds and Mountain Dew!
Weight training is an interesting endeavor, to say the least. I’ll be 49 in September and have been weight training on and off since age 8. I took my 30’s off entirely. After gaining 50 pounds of fat and losing almost all my muscle from 10 years of sedentary denial and child-raising responsibilities, I have managed to get back into shape over the last 8 years of consistent work. I now can press (Hammerstrength sitting press) 410 pounds and want to encourage all you guys who think you can’t, that YOU CAN regain what you lost. Be patient. Eat right. Eat protein throughout the day. Supplement with natural vitamins and minerals. Hit the gym 5-6 days a week. Think young. Know your limits. Stay focused. Believe in yourself. Eliminate all fastfood and junk. Stay positive. Find rewards that boost you and your progress (mine are gym clothes and tunes for my Ipod). Use music to motivate. Embrace the change in your Lifestyle. Pack a lunch everyday. Be prepared ahead of time. Avoid all restaurants. Drink water all day long. Associate with like-minded folks. Read fitness sites and magazines/books to stay motivated. Set short and long term goals. Don’t forget your Spirituality. No carbs after 6:00 PM. Stop drinking liquid desserts (soda, “sports” drinks, coffee drinks other than with skim milk, etc.). Love yourself and others. Encourage those around you. Stay humble. Workout like your Life relies on it, because it does. Look forward to playing with your grandchildren. Donate your time and, if possible, equipment to the youth in your community. Be the example. Really Live it, brother and sister!
Like with financial statements, it’s important to read the fine print. This is indeed the work of Kilgore and Rippetoe, and on the website Dr. Kilgore notes that the standards quoted are the 1RM (repetition maximum) weights for open class (not youths, not masters) athletes. I needn’t feel that bad that my 5 rep by 5 sets across work set weight barely qualifies me as sedentary. There’s also a calculator on the site that estimates a 1RM based on your workout loading.
Hi guys, just got back from overseas. There are some age-adjusted norms around the place. Here is one for bench at Brianmac. I’ll see what else I can find.
http://www.brianmac.co.uk/bpress.htm
I have found that continuous low cal intake such as 1500 cal/day while weight training will begin a good weight loss result, but some may all of a sudden notice a halt in weight loss even with such low cal intake…this will become confusing and frustrating for them.
What i have done is at this time of halt begin to increase your cal. intake 500-700 extra cal /day for 2-3 days then drop you cal. intake to 1400 cal/day for 2-3 days then return to 1500 cal. intake /day. This will confuse your metabolism from becoming acustom to w regular cal. intake and kick in its fat burning process once again.
Also remember to always super-hydrate when weight training for fatloss at least a gallon a day-ice cold water.
I have found that continuous low cal intake such as 1500 cal/day while weight training will begin a good weight loss result, but some may all of a sudden notice a halt in weight loss even with such low cal intake…this will become confusing and frustrating for them.
What i have done is at this time of halt begin to increase your cal. intake 500-700 extra cal /day for 2-3 days then drop you cal. intake to 1400 cal/day for 2-3 days then return to 1500 cal. intake /day. This will confuse your metabolism from becoming acustom to w regular cal. intake and kick in its fat burning process once again.
Also remember to always super-hydrate when using weight training equipment for fatloss at least a gallon a day-ice cold water.