People ask "is that good?" about every lift. Here are the rough targets used in the gym, expressed as a multiple of your own bodyweight, so a 60kg woman and a 100kg man can both read the same table. They are coaching rules of thumb, not promises and not a competition.
Section
The table
| Lift | Beginner | Solid | Strong |
|---|---|---|---|
| Back squat | 0.75 × bodyweight | 1.25 × | 1.75 × |
| Deadlift | 1 × bodyweight | 1.5 × | 2 × |
| Bench press | 0.5 × bodyweight | 0.9 × | 1.25 × |
| Overhead press | 0.35 × bodyweight | 0.6 × | 0.85 × |
| Press-ups in a row | 5 | 20 | 40 |
| Plank hold | 30 seconds | 90 seconds | 3 minutes |
Women typically sit a little lower on the upper-body lines and level on the lower-body lines. Over-50s: take a tenth off everything and be proud of it.
How to read it
- "Beginner" is where most people land after their first eight coached weeks, having started from an empty bar.
- "Solid" is a year of consistent training. It is where injuries stop happening and clothes fit differently.
- "Strong" is nice, optional, and takes years. Nobody needs it to lose fat.
What matters more than the number
Technique with a load that goes up a little each week. In the Sanctuary Strength class the bar is coached from empty. The number takes care of itself.