Can’t deadlift twice your bodyweight? You need to get stronger. Can’t broad jump greater than eight feet? You need more power. Can’t touch your toes? You need more mobility. Can’t run a mile without stopping? You need better conditioning. Can’t hold an iso-lunge for a minute? Well then you definitely need to harden the f–k up. And also read the following for our resident fitness guru…
If you ask five of your favorite experts how they measure strength and fitness, they’ll undoubtedly all give you five different answers. If you ask me what my standards are, you’ll get that really annoying line a lot of us coaches throw out regularly, “it depends”. And it does. On sports specifity, on anatomy and on our own bias – an ultramarathon runner probably isn’t going to give you the same things to aim for as a powerlifter.
THE 1RM CLUB
The original strength standards were created by powerlifting organisations to rank their competitors, with your “score” being the sum of your squat, bench press and deadlift one rep max. By definition, a one repetition maximum (1RM) is the highest load an individual can lift for a single repetition through their full range of motion with good form (and sorry, anything on a Bosu Ball doesn’t count). Over time, these standards have evolved and expanded into what we now see in the general strength and conditioning realm.
Barbell Back Squat: 1.5 x BW (decent), 1.75 x BW (above average), 2.5 x BW (superhero)
Barbell Deadlift: 1.5 x BW (decent), 2 x BW (above average), 2.75 x BW (superhero)
Barbell Bench Press: 1 x BW (decent), 1.5 x BW (above average), 2 x BW (superhero)
Side note: As of May 2023, Dave Hoff currently holds the men’s World Record with a 1407.5 kg total. He completed a 577.5 kg squat, a 460 kg bench press and a 370 kg deadlift.
Outside of the Big Boys’ Club, I’ve compiled some of the most challenging yet doable strength and fitness standards across the board so you can see how you stack up.
KEEP YOUR SQUATS LOW AND YOUR STANDARDS HIGH
Boasting big numbers on back squats comes with some bragging rights. BUT, unless you’re a competitive lifter, have a decent amount of training experience underneath your belt and are sporting no injuries – from a risk-reward perspective, one rep max training might not be your best option. Dr Andy Galpin (PhD Human Bioenergetics & Muscle Physiology) proposes a couple of more attainable alternatives. Pick up a Dumbbell or Kettlebell that is half your bodyweight, get it into a Goblet Hold in front of the body and then sit at the bottom of your squat for 45 secs. Or if you can’t squat, then head to your nearest Globo Gym and pump out one rep on the Leg Extension machine at your Bodyweight.
CARRY YOUR WEIGHT
Lifting up and moving heavy shit around is the ultimate display of true functional core strength. The two-arm loaded carry aka The Farmer’s Walk is effective as a test of full body strength (and as an exercise to enhance it), and a surefire way to see whether you can carry all your groceries in the one trip. The goal for the general population is to carry 100% of your bodyweight for 30 seconds. F0r the athletes out there, it’s 200% for 30 seconds. You can use DB’s or KB’s but if you have access to a Trap Bar, it’s much easier.
BE A BADASS WITH A GOOD ASS
The 2000m row is the brutal conditioning test that, in one fell swoop, evaluates your back, grip, legs, lungs AND mind. And while there is some technique to it, you don’t need complete mastery to achieve what is considered a decent time – for men, preferably sub seven minutes (the World Record for males 30-39 is currently held by my fellow Kiwi Rob Waddell with a blistering time of 5.36.6). In my humble opinion, there aren’t many true tests of “suffering” out there, but this is one of them. While plenty of people are able to commit to 30 secs of HARD, very few are able to settle in and be willing to hurt for seven minutes. These type of challenges test and build mental toughness and resilience – the more hard things that you overcome, the more hard things you’ll be able overcome in the future.
THERE’S A REASON IT’S CALLED THE DEAD HANG
Want to know how well you’re ageing? Well, check your grip strength. Recent studies have shown that grip strength is a simple but powerful predictor of future disability, morbidity and mortality. In a 2015 study of almost 140,000 adults from all socioeconomic backgrounds, it was found that reduced handgrip strength was a more accurate predictor of early death than blood pressure. If you can’t manage 30 seconds then you should probably check to make sure you’re actually alive, but if you’re 60 seconds and counting then you’re definitely on your way to being hard to kill.
“ALEXA, DROP AND GIVE ME 20!”
If only I had a dollar for every time I heard this. Here’s a fun fact – statistically, if you don’t die in some type of accident before the ripe old age of 44, you’ll probably keel over from cardiovascular disease later on in life. You’re welcome. But, the good news is that a 2019 study has given you an easy and cost effective way of conducting your own personal risk assessment. All you need to do is ONE SET of as many unbroken, good form, chest to ground pushups as you can. While 25 is normally considered a solid benchmark, this research showed that those able to complete more than 40 pushups had a 96% reduction in CVD events (compared with those completing less than 10 reps). Turns out that having a high muscular strength endurance is an important indicator of heart health.
ANYONE CAN DO ANYTHING FOR 30 SECONDS
Or for social media apparently. Anaerobic Capacity is your ability to do short bursts of maximal effort. This means a zero pacing, I might throw up, ALL OUT type of intensity. Sprinting or biking is great for this. And despite what you may think, it’s not about how far you can go in the time allocated, it’s about how well you can recover in the time following. You should be able to reach your predicted Max Heart Rate (220 minus your age) and then recover 30 beats per minute within a minute, 60 beats per minute within two minutes and 90 beats per minute within three minutes.
By Alexa Towersey
For the full article grab the August 2023 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
