@@Gym-Girls first class standards are good. Bare minimum standards are garbage for men under 40. But if u can hit bear minimum over age 45 you're doing pretty good lol
Pull-ups, dips, one legged squats, push-ups. Saw a vid of a 180 lb former Navy Seal do 25 pull-ups. His gym partner was a 440 lb power lifter who did 10 pull-ups. Who is stronger?
I went to a very packed high end gym (not hardcore or powerlifting) for like 4 hours a day every single day for over a year. I have seen exactly 4 people bench 315. 3 were very obviously saucy. They were all regulars and it’s all they really did. I saw one absolute monster bench 405 one time it was spectacular. Honestly one of the highlights of my time in the gym I honestly thought I was going to see someone die. I’ve seen maybe 6 people who could actually squat 3 plates to depth. I have seen 4 people deadlift 405 but very few people deadlift. One of all of those people could do all 3 lifts the rest were one shot wonders. Benching 2 plates is very rare usually not even one person in the gym that could do it at any one time. Deadlifting 3 plates was even more rare as very few people deadlift anyways. There are obviously people who could do more but don’t max out but seriously Instagram and social media have drastically changed peoples perceptions of what is normal. If you actually consistently go to the gym you’re already in the 5%
This man gets it. You're right I've been to many gyms and just going gets you half way there but to see someone actually push themselves in those lifts is rare.
I think it's ok to see some joy and pride knowing you're doing what most others don't so long as you're not arrogantly flaunting it. Compare you to you and keep trying to be the best version of yourself.
There were 3 guys at the YMCA where I used to lift who could bench 315+ (not me) and 2 were almost certainly not juicing, but they were pretty huge guys and had been lifting for a long time. One was a cop, and the other had an office job. The third was a young guy who had just graduated from a D2 college where he played football. He could do 315 for reps, but I suspect he had a little extra help. Anyway, I think that shows that 315 is achievable for many guys, but gaining weight is a big part of it, and many of us dont want to do that. All about priorities.
Yeah I've been to many gyms over the years and people underestimate how heavy 225 is to bench for even consistent gym goers. The idea that someone can just throw up 315 after a couple years of lifting is pretty rare. My current gym is huge and has a lot of people and 6 flat benches and I've still only seen a handful do 315 despite seeing hundreds of people bench at any given time over the last couple years. There are 8 deadlift platforms and 8 squat racks and I have seen several deadlift over 405 but only a few squat 315 with decent depth. I can do 405 deadlift but only on trap bar. Flat bar I stay around 315 or so for a few reps. If you're natural and especially if you're a little older and started late, like 30+, those numbers are pretty hard to hit for the average person.
@@BatDad-qu4fo depends on a lot of factors. I got to a 365 squat and 405 deadlift in about a year of training but I still havent benched 315 after several years, even at 225 BW.
Well total weight is what counts most. Even in Worlds strongest man, some guys are 6'3 400lbs and some 6'10 400lbs, but both similar in strength. I'm sure the scale is for people who are normal bodyfat %, not a skeleton like a 6'4" 180lb person.
By the way, why not put that person on blast by showing their name? Giving their comment the publicity might only encourage them, but showing who they are might do the opposite.
I remember a couple years ago thinking to myself "I don't know if I'll ever bench 225"... after being consistent and trying variations to attack my weaknesses finally got a 300 bench. 36 y/o at 215bw, my bests are 525 x 1 deadlift, 435 x 3 squat, 300 x 1 bench, 220 overhead press and 500m row on a C2 in 1:33.
To be honest, I have never thought about any of this stuff. Maybe I've just been avoiding it because I'm a wimp. Thanks for giving me the confidence to say "I may be a small guy but it's a personal journey and I am happy with my progress!" to all of the trolls calling me shrimpy. That'll show 'em!
I always say if you can do your bodyweight of anything, you're doing pretty good. Bench your bodyweight, squat your bodyweight, deadlift...you're probably stronger than like 75% of the population if you can do that.
People vastly overestimate the amount of lifters in the world it seems. I think if you can do 1 proper pushup you are stronger than 95% of the world's population. People who spend time in the gym like to think that everyone else spends time in the gym but the fact is people are just trying to survive life and pay bills. They don't have time for working out or the gym.
@@TripDadLife Sure but nobody compares themselves to average people. We compare ourselves to each other. I mean I bench in the 200's, squat in the 300's, deadlift in the 400's. Am I strong? To me, no. But I mean, like Gluck said, if I walk into a Walmart I am the strongest guy in there and look like a Greek God in comparison. If I walk in the gym I am average. If I go on Instagram I am the weakest, smallest and fat LOL. Everybody in this comment section is probably in the top 2% strongest in the world, but it's sort of meaningless because you cannot compare yourself to the bottom 98%, you are always comparing yourself to the rest of the 2%.
@@TripDadLifei work a full time job and pay my bills but i still enjoy lifting. that’s not really a good excuse lol. it’s just about priorities and some people just don’t like it and that’s okay
Cool video. As a novice (only a few months into powerlifting), I like the simplicity and hopefully realistic goal of the 1, 2, 3, 4 plate standard. Simple, realistic, yet an accomplishment (I think). Of course, some exercises may be easier for some, but probably one of those lifts will be challenging (which is the whole point).
Yeah that's the idea of the simplicity and after awhile and some experience you can move off that system into one of the others if it suits you. Of course it's a generalization but achievable for most but depends on a lot of factors that I hopefully hit on
Great take. The only person you’re competing with is who you were yesterday. Anybody that commits toto the gym is already stronger than everyone else that sat around all day
These lists always are tough. I'm a big guy, 6'6" 340lbs, and these lists don't really portray me well. They go off of people at that weight who are also average body fat. Obviously I'm too overweight and don't maintain that weight. Once I'm done cutting I will likely be in the 280lb range, and at that type of bmi. That said, 6 months into working out I have done a 300lb bench press, 300lb squat for 5, and just started deadlifting and have done 350lbs for 3. The only reason I say this is because everyone is different and sometimes these standards can be misleading and make you feel shitty lol.
Yes, the 1,2,3,4 plate standard is what I go with. Because I can hit all of those I usually qualify them by saying “it’s a lot of technique. Honestly I think most people could hit those numbers, but their form holds them back.” And I do believe that. I don’t really consider myself to be that much stronger than anyone else, but it is good to have a goal and I think the 1,2,3,4 plate goal is attainable for most.
When I first came across your channel I subscribed, but then realized I didn’t like your sense of humor and unsubscribed. BUT THEN I realized why I didn’t like your humor- it was basically the same as mine. So, own the problem, own the solution, and re-subscribed. Keep up the great work!
Just tell me I’m weak Gluck. I can take it! In seriousness great video. I think most people just wanna lift enough to look good and sort of impress others. You can’t lie and say it doesn’t feel good to share your PR when you randomly meet another gym bro at a bar or birthday party of something.
Age matters here, and older lifters like me might want to apply an age coefficient to published standards. For example the McCulloch coefficient. I'm 52 now and when I started lifting in the 1980s a common standard to aim for was 200, 300, 400, 500 (pounds in the OHP, bench, squat and DL). Someone who's always lifted can make those standards and keep them into older age, but someone starting out at, say, 45+ would find an age-adjustment gives much more realistic goals. I like the Kilgore charts for exactly this reason; they consider both age and weight.
New viewer but I seriously love your channel! I appreciate your inclusive language and making sure to talk about female stats as well. Thanks for leaving in some of the outtakes and providing some straight to the point (ish) info :)
Well we got Wynie so it makes sense to provide both. Seems there's not as much for women out there like this but maybe my algorithm is off. Glad you're enjoying the content and thank you!
I'm chasing 1, 2, 3, 4 plates for the major lifts. It's somewhat arbitrary because if you weigh 100kg it's gonna be much easier than for someone at 75kg, but whatever, it's a nice goal. Once i get there I'm sure I'll be big enough, and then it's just about being cut enough to show it.
This video made me a fan boy for your channel, I was a victim of always comparing my numbers because I trained alone I never knew how strong or weak I was. But your right no one cares I just do it because I’m bored. Better to lift then work.
At 16 140 BW, i bench 155, squat 215, deadlift 295 been lifting for 4 months now 5 days a week condition for 2 days with a coach and before lifting i played sports since pretty much could walk so i made massive improvements fast which is good
I weigh about 150 lbs and I've been training for approximately 2 years (minus lockdown) and my best lifts so far are 350 lbs squat, 245 lbs bench touch-n-go, 230 lbs pause bench, 440 lbs conventional deadlift. I feel pretty weak compared to other lifters but I'm proud of how far I've came from.
Yeah, "extremely weak" I would say, because pretty much every single person in my gym deadlifts 500 and squats 600. Not even to mention that happens after 3 months of training.. Overcoming sarcasm, you have intense body dysmorphia my friend if you pull these lifts at 150 after 2 years of training and actually think you're weak. Who you're going to the gym with, Arnold, Ronnie and C Bum?
Your squat is normal but ur bench press is close to elite level at 150lbs bw. Btw i squat a tad bit more than u at 160lbs, but i know i am not weak at all damn. U have some crazy upper body strength dude, especially at pushing... I think i am better at pulling than u tho😎
And the Oscar for best intros goes to.... and, LOL at 1:15... my wife needs to appreciate lifts like that... Seriously, keep it coming and thanks for providing the high rate of laughs per minute.
@@GlucksGym You may have Basement Brandon beat... there's a classic vid of him putting up 595 on squat and being very chuffed about it, while the wife on the bike alongside couldn't give a hoot... or maybe she was just in the zone... regardless, it was funny as heck.
Haha I'll have to find it. Wynie does every lift and set I do so she's legitimately pretty supportive and understanding (it's also why only her damn lifts her filmed because idc about mine as much)
I’m a fan of the precent body weight to moved weight comparison as a general metric. Kinda breaks down with weight, but should give you decent expectations.
I'm the oddball that doesnt benchpress or squat regularly, however my 5x5 deadlift is up to 2 plates so far. Everyone's different, the important thing is you're there, and you're trying. I dont care what your numbers are, I respect the effort and the drive. The numbers will come eventually
My strength journey has been a little atypical. I bought some weights and rack on a hunch and then just started learning anything I could. I figured out that intentional programming was necessary and got stronger and stronger but I didn't have gym mates to compare to, so even when I hit 4 plates on my squat, I felt like I was weak because internet people and competitive people could do that in their sleep. This kind of resource reminds me that the day I hit the 1000lb club, I actually did a damn thing! And it feels good. Of course I still want an 800lb deadlift, but at least I know I should feel accomplished if all I ever get is a 650lb.
Feel accomplished at 455, 500, or literally anything up there. Idk your training style, experience, body type etc but when you really think about it it's a lot of pounds.
Risk and reward is important when you are pushing your body limits,I don’t think people should care about what others can do,worry about the progress you make since you never know what people are on.
I used to weigh 235lbs, and at 5'10" (male) I could deadlift 500lbsx1, squat 455x1, and bench 285x3. I didn't like the way I looked or felt so I dropped down to 208lbs. I'd say I've lost about 10% of strength on all my lifts since losing weight, but I feel and look better now. I think it's good to get a general idea of how one's physical strength compares to the average person, but I also try not to lose sleep because I've never hit that glorious moment of benching 315lbs or deadlifting 600lbs. This video was helpful, thank you for sharing.
This was really well put together and I liked the overall message a lot. Most of us should be careful how we compare ourselves to others and not obsess over it, but at the same time be real about the excuses we may or may not be making for ourselves. If strength is something we claim to care about. Also, the legion athletics chart was pretty surprising 😂 495 deadlift for me is waaay easier than a 365 bench. Hit that deadlift well over a year ago, and had the strength for it probably a year or so even before that. Yet still just now closing in on a 350 bench, let alone 365 lol
Im 18, i bench 330lbs squat 460 and deadlift 560lbs and i am around 185lbs.I train olympic weightlifting and i lift for 2 years. I dont compete i just enjoy training and being strong.
I have been seeing a lot of these videos and really like the 1/2/3/4 wheel application. I have been thinking more since turning 36 this month and one thing that is often overlooked and was mentioned to me by an old teacher who was a world class powerlifter, “how do you feel hitting ###lbs? If we are hitting 315 on the bench but are coming away with lingering shoulder pain is it worth it? I’ve been working out since I was a 12, and would say I’m a gifted lifter for having never taken gear, but one thing I notice is over time I don’t feel nearly as good as I once did doing all this. I am lowly adopting new methods and training differently rather than chasing the standard. I think it’s a great bench mark for everyone, but always gauge how you feel as you’re making progress.
I guess I'm pretty strong! But it's not good enough! I'm still barely intermediate by strengthlevel standards, and even if I were the best on the entire site, I wouldn't be satisfied if I could do more. I'm pretty pleased that I've got some good strength, though. I weigh about 90 kg. My squat is lacking at 130-something kg, but I've got a decent deadlift, best pull at 170 kg and definitely gonna pull a few more kilos next time. My bench is pretty strong too. I haven't gone super heavy in a LOOONG time, but I know I've got an easy 102 (225 lbs) on a good day, and if I max out, I've got 105-107. My OHP is proportionally very good. I've done 67 kg and I can do more. I did it after a set of 60 kg for 6, and I still felt like I had more. It was like my 2RM or something. My calculated max was 70 kg when I did it and now it's at like 73 kg+. Don't think I'm quite there, but I think I could do 70 kg if I did it as my first lift. This is from the floor, of course.
I'm 48 and have been lifting consistently for almost 4 years (3 1/2 counting lockdown). I'm not training to compete in anything, and my work responsibilities keep me from training till I can't walk for a few days. I don't consider myself that strong thinking about some of the UA-cam people I like to watch, but at the small local gym I go to I'm kind of well known with the trainers, but that's mostly because I'm the Olympic lifting guy. According to the strength level database, I'm a novice on every lift I checked, but I am skeptical that 42% of the male population at my age is the same 180 lbs. Of the one's I've seen, I think the Steve Shaw and Alex Bromley numbers are probably the best around, but I think bettering yourself and seeing progress is the best standard. And being patient enough to consistently work for a year to put 5 lbs on my power clean PR.
@el eija honestly not sure. It wasn't a major tear. I was bench pressing, nothjng heavy and then heard like a piece of paper tear. Hasn't been the same since.
@el eija you nailed it. It was 225 which at the time wasn't that much for me. But! I had been ignoring the warning signs of odd soreness. Plus since I've started lifting decades ago I never warmed up. Ego and thinking you're invincible. I fucked up but it taught me a good lesson.
This video was very interesting because we all determine what strength is. When I was at the base in the north I recorded a 275 bench, 445 squat, 495 deadlift for 1215lbs. I actually bench 320, probably shouldn't have lifted for 2hrs before hand but I got a good score. Most people in a commercial gym when I was state side would stop me because I'm doing a set of 275 on bench and they ask me if I compete (annoying sometimes honestly). But whats crazy is most people don't bench 225 for 1 rep. I don't even consider myself all that strong but I know I'm above average. Those numbers in the videos I think were pretty good for bench marks.
6:11 I got so excited looking at the power lifting chart, thinking i was close to the elite for my body weight class until i realized i was lookimg at the womens chart. 😆
One possible way to define it is to measure strength for people who does NOT lift weights so if you lift more than them you are strong, other way is just to measure people who DOES lift weights and take the mean value as a goal. From a statistics point of view it makes perfect sense to define how strong someone is by compare it to a similar population (same sex, age and weight) of course that wont take into account whatever issue you may have that diminish your performance.
I used to bench 360 and suffered a hand injury, after it healed, I never went back to lifting. I did light calisthenics and aerobics, but for 20 years, no weights. When I did decide to lift again, my 1 resp max was 140, and it felt as hard to lift as I remember 360 being. I slowly worked up to 200, then tore my left rotator cuff, biceps tendon and labrum, the tendons were about 50% tears. This was due to shoulder damage from the first Covid shot, the person they hired and trained in 10 minutes injected it into my shoulder joint instead of the muscle, which is now known to cause damage. Kaiser wouldn't fix these injuries, they said they only do that if there are complete tears, so rehab was all they would approve. The orthopedist claimed deadlifting was OK, but I'm not sure I believe her, since that sure does engage the shoulder. After having to stop lifting for another year, I returned to lifting. I discovered that when I tried to push the bench over 60 pounds, I can feel the shoulder pain letting me know it's in jeopardy of more damage. Instead of heavy, I perform the bench press, flys and shoulder press with lighter weights and use a HIIT timer. I perform a sort of mega set of 6 - 45 second work periods separated by 15 - second recovery periods. I do as many reps as I can, rest for a few if needed, then perform more until the timer for the 15 - second break goes off. That's the entire workout for that exercise. The delayed onset muscle soreness is significant, the muscles are dense, defined and are growing, how much more is unknown, but I was very surprised by how effective the routine has been with lighter weights. My developed muscles can push a lot more weight than the tendons, ligaments and cartilage in my left shoulder can handle and I don't believe that I'll ever be able to lift heavy again with any pushing movement involving that shoulder. I just ordered a functional trainer with 200 LB selectorized stacks at a 2:1 ratio and will be performing standing chest presses and flies from incline, decline and level angles for a total of 6 movements for my chest and also will work the entire shoulder which a functional trainer makes easy to do. I'm hopeful that the way a standing movement on a functional trainer engages so much more of the entire body than barbells may prove to further improve my shoulder, but if it doesn't and I'm forever lifting lighter weights, the cable movements will yield the best outcome.
I like this Starting Strength chart better than a simple multiple of bodyweight. The guy who weighs 80 pounds less than me shouldn't get to be stronger by benching 75lbs less.
Constructive criticism to boost the algo: Hand talking. I'm sure no matter where you go, people say that in this video format, you need to include some level of non verbal expression to attract and retain viewers. That's solid advice. But with most good things, too much becomes a hindrance, or in this case, a distraction to the viewer. I caught myself feeling concerned for your biceps more than a couple times for holding your forearms up just so your hands could look confised like that for a solid 9 minutes straight. You are killing it in terms of information, jokes, entertainment. But everyone has a place to improve. Best advice I can give, feel free to discard it. But if your hands have Nothing to say, set em down. Trust me, I know the difficulty in finding the right balance as I do (and sometimes suck at) a lot of public speaking. But the balance is key. Keep the good videos coming.
I (36) have only been lifting since Nov 2021 and at 165, I can military press 80, bench 160, squat 245 and deadlift 290. If I can get those numbers in the vicinity of 135/225/310/390 by Nov 2023, my Instagram is going to get very naked. I don’t even know how realistic or fantastical those goals are - aren’t even goals, more like lofty aspirations. The only thing I really compare against is my previous week and I’m just glad it hasn’t plateaued yet.
Search YT for seniors deadlifting. You'll see 80 year old grandmothers lifting 225-300lbs, and 90+ year old men lifting up to 405lbs (multiple reps!). So don't let your misconceptions about age hold you back.
Thanks for the inclusion of the Sports Association Standards and Tim Henriques charts. A nice little feel good reminder 😁 of what I possess within, and motivation to push towards Daaang!! Standard 💪lol.
Great video, strength is objective and depends so much on the eye of the beholder. Like what if we have Person 1 who is a CAT IV on the Starting Strength scale and Person 2 who is a CAT V. BUT Person 1 is also an endurance athlete while Person 2 gets winded walking inside of Wal-Mart from the parking lot. Who is really "stronger" in that scenario? Technically Person 2 but is that marginal trade-off really worth it? As we just learned, it depends 🤷
I don't care what people can do in the gym. I've got logs to move, fenceposts to drive, bales to load and unload, firewood to split and stack, ponds to dig. Wheelbarrows full of dirt or gravel that have to go from here to there. Can you do Work? That's strength.
My goal is to lift at least 2x my body weight for bench, squat and deadlift. keep in mind I also do Muay Thai and boxing training so strength training isn't my priority.
While 45-lb ‘plate’ makes sense for men, simply switching to 25-lb weights would seem to be an acceptable and achievable challenge for women in a OHP, bench, squat and DL.
I used to go to gyms all the time. It just became a waste, too many people competing for equipment and too much judgment. Turned my basement into my own gym. Bench 345 now, deadlift 425-480 depending on the day. Can push 225 over my head on the strongman log. Always tell myself I am not even registered on the strength chart
19 y/o, 185 lbs bw currently. Bench 325, Squat 365, Deadlift 495. As a bonus I power clean 255, ohp 190. This is after almost 18 months of limited to no lifting until 4 months ago when I started training seriously again for D3 track and field. Total I have been lifting for ~4 years not including the 18 month break. I'd say I'm pretty damn strong (upper 1-3% general population) but there's room to improve significantly
The internet vs real world is so strange when you think about it. I remember an article maybe 10 years ago when RAW powerlifting was really taking off called 500 is the new 400 talking about how the 405 bench was no longer considered the big boy bench since so many people were hitting those numbers. And yet how many 315 benches do you see in a gym? Maybe one dude and if you're reading this its probably you. In some gyms you don't even people squatting 315 for reps.
Just a bit of constructive criticism; talking with your hands and being expressive is all well and good, but it can be distracting if done unnaturally (which seemed to be the case in the intro).
Lifting culture plays a part in the curve. A bodybuilding gym might have a higher bench press average, but everybody trains legs on machines, but a CrossFit gym has everyone high bar squatting below parallel, but no one knows what they can bench. A powerlifting gym might not have high overhead presses or pull ups, and a starting strength guy might be pretty well rounded in lifts, but sasy he can run a 6 minute mile if he just practices 3 times beforehand, but I’ve yet to see that happen.
Never seen a bodybuilding gym that doesn’t use free weights for legs Most PL gyms are going to have heavier benches but not really? The big specific gyms usually house all kinds of freaks so that doesn’t make too much sense to me
I feel like this is good information. Having participated in a fair share of powerlifting competitions, This wouldn’t be an accurate numbers at an actual powerlifting meet. What I’ve recognized is if, as a woman in 148.6 class, you’re not Squatting close to 300#, benching around 200# and deadlifting around 350# plus, then you’re not medaling. Unfortunately, not too many people are natural in the competitive world, even tested events, they figure out ways around this. But, these are very realistic standards for natural lifters. I’m a natural lifter and I fit perfectly in these categories. Until they have full proof testing for athletes, these numbers for men and women will always be a little off.
Thank you. I tried to pull from various sources to get a more averaged out and realistic idea. You're right there's ways around tests and numbers can be skewed. The internet doesn't help people's conceptions either.
@@GlucksGym I’ve trained with very elite Powerlifters. Some on gear and some not. The differential is enormous. Our coach said it was a personal preference and in the world of lifting, people will always use, no matter how they try and regulate it. In the strength world people will also push their limits. It takes me YEARS now to get new PRs, not months, because I’m hitting my natural threshold for what my body can actually handle without breaking. I can see how that would frustrate many lifters. And then they go to gear and break through those limitations. I want to live a long time and take care of my kids so I choose to stay natural.
@@GlucksGym I keep saying we need more natural powerlifting youtubers/social media influencers. And how they “actually train.” There are none for females. I think #megsquats is natural, but then she’s the only one, and she doesn’t just focus on one thing. Others claim it, but they’re not. This is what our kids are watching and learning from. My 13 year old son knows more about PEDs from UA-cam than any of us knew when we were his age. Fortunately he sees how hard I train and I tell him the side effects of gear. But how many young men have mothers that are natural competitive powerlifters? Not many. So we need a larger influencer group for our youth.
You're right and unfortunately the extremes get clicks and many people young and old have no idea what they're seeing. I get comments from time to time on UA-cam on my size which is not something I'd ever hear in the real world. We do our part but who knows how this all plays out
A set of strength standard that would be actually useful, we’re those related to health. For instance, a person who wants to lead a healthy life should aim at squatting their body weight (random number here), bench X*BW, while being able to run 5 miles in 50 mins. Just some random numbers but this would be a decent goal to aim towards. Because if a person can squat their BW and maintain similar ratios for other body part, run certain timing and have good metabolic markers, that person would genuinely be healthy. This is not for the gym rat, but for some one who just wants to live a healthy life
I started lifting about a year and a half ago, when I was almost 13. I had always been pretty weak, and I couldn’t bench 75 pounds or deadlift 120. Now I can bench 160 and deadlift 270, and I hope to hit some big numbers in the future. I’ve never seen anyone bench more than 225 in person, or deadlift anything past 350, or squat even 250. So I’m not sure if it’s even possible for me to hit 315 on bench or 550 on deadlift. Im an ectomorph and will probably be 6’3 fully grown. Anybody know if I’ll be able to put up good numbers in the future?
Man if you are 13 or 15 or whatever, you always gonna look weak compared to older peapole, just keep lifting, beacose the jounger you star, the more your body Will adapt, sorry for the bad english
Honestly strength standards are one of the only sources of insecurity for me, like I'm pretty fuckin strong by the vast majority of measures, 325 BP, 495 DL, and 415 Squat after 10 months or so of training naturally as a 17yo. those are pretty good numbers, but compared to the actual world class athletes they are shit. I think the message to be taken here is that social media is garbage and don't look at it
From a health perspective once you are in the top third of strength for your weight and sex you have a much improved all cause mortality. This would probably equate to the novice and start of intermediate for strength level
I think most men should aim for Bench: 1.5x bodyweight OHP: 1x bodyweight Squat: 2.5x bodyweight Deadlift: 3x bodyweight Those are realistic natty goals, but leverages do matter. I have great deadlift leverages but crap leverages for bench. As a result my current lifts at 190lbs bodyweight are Bench: 215lbs (1.13x BW) OHP: 175lbs (0.92x BW) Squat: 385lbs (2.02x BW) Deadlift: 585lbs (3.07x BW) So, while my deadlift has already hit the bodyweight standard, all of my other lifts are lacking. Because of my leverages my main goal is to pull 7 plates (675) as a natty. For bench the current goal would be 10 reps at 225, and for squat anything over 4 plates is just icing on the cake. Pulling 675 is the primary goal though because it would just be an awesome milestone.
As someone who very much has deadlift leverages, how long has it taken you to get close to these standards, my progression has been very strange as i have no one with similar leverages to compare to
The thing i struggled with shen comparing to standards is that its always about weight. What i mean is that someone might weight as much as me but is a foot shorter than me so they will always lift more
I think I’m pretty strong for my age and weight, 15, 5’5 135 bodyweight, 170 bench, 275 squat, 275 deadlift, I’ve been lifting on and off since I was 12, squat is my best lift because of my background in soccer
You sure you tried your max deadlift? I'm about your same stats but I'm 16 and I deadlift 315. That squat is through the roof. You must have some thunder thighs bro.
@@MrFujin yeah I just have a weak deadlift, I pulled that 275 a little over a month ago, but I’m going to max out again this week and see what I can before the end of the year, I’ll keep you updated
7:19 ¡¡¡Those log numbers!!! I know you're using a chart that someone else created but that's a serious error. 505 is the WR but the chart says 720 is good but not great 🤣 & the women's is equally ridiculous! Great videos, love your channel!
Got a favorite set of strength standards or are they complete BS?
Military standards
@@Gym-Girls admittedly I forgot those 😢
@@GlucksGym it's ok, it's not much to do with lifting but still great standards for general fitness
@@Gym-Girls first class standards are good.
Bare minimum standards are garbage for men under 40.
But if u can hit bear minimum over age 45 you're doing pretty good lol
Pull-ups, dips, one legged squats, push-ups. Saw a vid of a 180 lb former Navy Seal do 25 pull-ups. His gym partner was a 440 lb power lifter who did 10 pull-ups. Who is stronger?
At 14 I could bench 105. Now at 40, I'm good for 135.
You're considered "big girl' by Alex's standards. I'm proud of you
😂😂😂
Maybe you’ll hit 185 by the time you’re 80
@@vicenteochoa6498
185? You think my boy Brandon is juicing now?
Is there a strength standard for passing out during 3rd attempt dead’s 💤🛏
I went to a very packed high end gym (not hardcore or powerlifting) for like 4 hours a day every single day for over a year. I have seen exactly 4 people bench 315. 3 were very obviously saucy. They were all regulars and it’s all they really did. I saw one absolute monster bench 405 one time it was spectacular. Honestly one of the highlights of my time in the gym I honestly thought I was going to see someone die. I’ve seen maybe 6 people who could actually squat 3 plates to depth. I have seen 4 people deadlift 405 but very few people deadlift. One of all of those people could do all 3 lifts the rest were one shot wonders. Benching 2 plates is very rare usually not even one person in the gym that could do it at any one time. Deadlifting 3 plates was even more rare as very few people deadlift anyways. There are obviously people who could do more but don’t max out but seriously Instagram and social media have drastically changed peoples perceptions of what is normal. If you actually consistently go to the gym you’re already in the 5%
This man gets it. You're right I've been to many gyms and just going gets you half way there but to see someone actually push themselves in those lifts is rare.
I think it's ok to see some joy and pride knowing you're doing what most others don't so long as you're not arrogantly flaunting it. Compare you to you and keep trying to be the best version of yourself.
There were 3 guys at the YMCA where I used to lift who could bench 315+ (not me) and 2 were almost certainly not juicing, but they were pretty huge guys and had been lifting for a long time. One was a cop, and the other had an office job. The third was a young guy who had just graduated from a D2 college where he played football. He could do 315 for reps, but I suspect he had a little extra help.
Anyway, I think that shows that 315 is achievable for many guys, but gaining weight is a big part of it, and many of us dont want to do that. All about priorities.
Yeah I've been to many gyms over the years and people underestimate how heavy 225 is to bench for even consistent gym goers. The idea that someone can just throw up 315 after a couple years of lifting is pretty rare. My current gym is huge and has a lot of people and 6 flat benches and I've still only seen a handful do 315 despite seeing hundreds of people bench at any given time over the last couple years. There are 8 deadlift platforms and 8 squat racks and I have seen several deadlift over 405 but only a few squat 315 with decent depth. I can do 405 deadlift but only on trap bar. Flat bar I stay around 315 or so for a few reps. If you're natural and especially if you're a little older and started late, like 30+, those numbers are pretty hard to hit for the average person.
@@BatDad-qu4fo depends on a lot of factors. I got to a 365 squat and 405 deadlift in about a year of training but I still havent benched 315 after several years, even at 225 BW.
Those standards always talk about weight but never about height. Someone who is 6'4" at 180 will be a lot weaker than someone who is 5'8" at 180.
Long arms help in the deadlift but hurt you in the bench. Best benchers are short guys with short arms and barrel chests.
Well total weight is what counts most. Even in Worlds strongest man, some guys are 6'3 400lbs and some 6'10 400lbs, but both similar in strength. I'm sure the scale is for people who are normal bodyfat %, not a skeleton like a 6'4" 180lb person.
Maxed out on gear does not count
That isn’t true
Quit crying get strong or shh
The fun part is making the numbers go up, I honestly don't really care that much about the absolute number, as long as its getting slightly heavier.
It is addicting and motivating
I’m pretty proud with what I’ve done, I’m my only competitor, didn’t start lifting till 38 I can now do 225 bench 360 squat 405 deadlift
That's definitely something to be proud of. Hell just showing up is an accomplishment but those are good numbers.
@@GlucksGym I’m so hooked I have to talk my self into having a rest day lol
@@keithlivingston6973 I learned that lesson awhile back trying to hit 5 days in a row for a few months
Nice one. I don't know if "keep it going" is the right advice if you are over 40 natty, but those are some impressive numbers nonetheless.
Nice work bud
I am happy to see a content creator that takes the time to consistently engage with their audience. You now have a new subscriber.
By the way, why not put that person on blast by showing their name? Giving their comment the publicity might only encourage them, but showing who they are might do the opposite.
I gotta interact with people now?!
I've always blurred them to not go to their level but it makes for good comedy
I remember a couple years ago thinking to myself "I don't know if I'll ever bench 225"... after being consistent and trying variations to attack my weaknesses finally got a 300 bench.
36 y/o at 215bw, my bests are 525 x 1 deadlift, 435 x 3 squat, 300 x 1 bench, 220 overhead press and 500m row on a C2 in 1:33.
Body weight: ohp x 1, bench x 1.5, squat x 2, deadlift x 2.5. Gotta have some type of goals.
Are those your personal standards? Those are some pretty good goals!
I've heard these standards several times too
@@jrssae fairly common. I think they might even be the thumbnail to Alan thralls video
Am I weird for hitting ohp and squat, but missing DL and bench by 10%?
Nah they're generalizations and everyone is built differently and trains differently
To be honest, I have never thought about any of this stuff. Maybe I've just been avoiding it because I'm a wimp. Thanks for giving me the confidence to say "I may be a small guy but it's a personal journey and I am happy with my progress!" to all of the trolls calling me shrimpy. That'll show 'em!
Haha. Honestly who gives a sh what anyone else thinks. You keep being a better version of you.
I always say if you can do your bodyweight of anything, you're doing pretty good. Bench your bodyweight, squat your bodyweight, deadlift...you're probably stronger than like 75% of the population if you can do that.
People vastly overestimate the amount of lifters in the world it seems. I think if you can do 1 proper pushup you are stronger than 95% of the world's population. People who spend time in the gym like to think that everyone else spends time in the gym but the fact is people are just trying to survive life and pay bills. They don't have time for working out or the gym.
@@TripDadLife Sure but nobody compares themselves to average people. We compare ourselves to each other. I mean I bench in the 200's, squat in the 300's, deadlift in the 400's. Am I strong? To me, no. But I mean, like Gluck said, if I walk into a Walmart I am the strongest guy in there and look like a Greek God in comparison. If I walk in the gym I am average. If I go on Instagram I am the weakest, smallest and fat LOL. Everybody in this comment section is probably in the top 2% strongest in the world, but it's sort of meaningless because you cannot compare yourself to the bottom 98%, you are always comparing yourself to the rest of the 2%.
@@TripDadLifei work a full time job and pay my bills but i still enjoy lifting. that’s not really a good excuse lol. it’s just about priorities and some people just don’t like it and that’s okay
Cool video. As a novice (only a few months into powerlifting), I like the simplicity and hopefully realistic goal of the 1, 2, 3, 4 plate standard. Simple, realistic, yet an accomplishment (I think). Of course, some exercises may be easier for some, but probably one of those lifts will be challenging (which is the whole point).
Yeah that's the idea of the simplicity and after awhile and some experience you can move off that system into one of the others if it suits you. Of course it's a generalization but achievable for most but depends on a lot of factors that I hopefully hit on
@@GlucksGym l
You are one of my favorite UA-camrs. Look forward to your uploads. Entertaining vids, funny commentary and great content! Keep up the good work!
Thank you! It means a lot to hear that even if it sounds like a generic thanks, it's not.
Great video! I'm playing the long game... consistently lifting to be the strongest 90 year old at the gym. 👴💪
That's the dream. Imagine being able to go to the gym at that age?
Great take. The only person you’re competing with is who you were yesterday. Anybody that commits toto the gym is already stronger than everyone else that sat around all day
Yep! Improving yourself is what matters and you're way ahead of the majority just by being there.
Steve Shaw has a great channel, lots of good programs.
Yeah he's got a ton of content too
This is the most truthful video on strength standards
Aww shucks. Thanks
These lists always are tough. I'm a big guy, 6'6" 340lbs, and these lists don't really portray me well. They go off of people at that weight who are also average body fat. Obviously I'm too overweight and don't maintain that weight. Once I'm done cutting I will likely be in the 280lb range, and at that type of bmi.
That said, 6 months into working out I have done a 300lb bench press, 300lb squat for 5, and just started deadlifting and have done 350lbs for 3.
The only reason I say this is because everyone is different and sometimes these standards can be misleading and make you feel shitty lol.
100% right my friend. Everyone is different and everyone goals is different. If you're progressing and being healthy, that's what matters longterm
Yes, the 1,2,3,4 plate standard is what I go with.
Because I can hit all of those I usually qualify them by saying “it’s a lot of technique. Honestly I think most people could hit those numbers, but their form holds them back.” And I do believe that. I don’t really consider myself to be that much stronger than anyone else, but it is good to have a goal and I think the 1,2,3,4 plate goal is attainable for most.
Goals are very important and I do think most men can hit those numbers if that's what they want and work towards.
When I first came across your channel I subscribed, but then realized I didn’t like your sense of humor and unsubscribed. BUT THEN I realized why I didn’t like your humor- it was basically the same as mine. So, own the problem, own the solution, and re-subscribed. Keep up the great work!
That comment was a ride hahaha. Legit laughed reading that
Just tell me I’m weak Gluck. I can take it!
In seriousness great video. I think most people just wanna lift enough to look good and sort of impress others. You can’t lie and say it doesn’t feel good to share your PR when you randomly meet another gym bro at a bar or birthday party of something.
Nobody ever ask or talks to me 😢 count me in the mostly lifts to look good crowd but even more so to keep up with my kid
Age matters here, and older lifters like me might want to apply an age coefficient to published standards. For example the McCulloch coefficient.
I'm 52 now and when I started lifting in the 1980s a common standard to aim for was 200, 300, 400, 500 (pounds in the OHP, bench, squat and DL). Someone who's always lifted can make those standards and keep them into older age, but someone starting out at, say, 45+ would find an age-adjustment gives much more realistic goals. I like the Kilgore charts for exactly this reason; they consider both age and weight.
New viewer but I seriously love your channel! I appreciate your inclusive language and making sure to talk about female stats as well. Thanks for leaving in some of the outtakes and providing some straight to the point (ish) info :)
Well we got Wynie so it makes sense to provide both. Seems there's not as much for women out there like this but maybe my algorithm is off. Glad you're enjoying the content and thank you!
Squat: 320lb
Bench: 215lb
Deadlift: 345
BW: 147.5lb. 16Y/O Only been seriously training for about 4 months. Been in the gym for a year though.
135!!! Congrats Wynie!!!
That's big Wynie to you
I'm chasing 1, 2, 3, 4 plates for the major lifts. It's somewhat arbitrary because if you weigh 100kg it's gonna be much easier than for someone at 75kg, but whatever, it's a nice goal. Once i get there I'm sure I'll be big enough, and then it's just about being cut enough to show it.
I know I'm strong because I'm constantly comparing to others, like my 12 year old nephew.
You crush him and put him in his place!
i hit the like for your grandma. she seems nice.
She's the best
This video made me a fan boy for your channel, I was a victim of always comparing my numbers because I trained alone I never knew how strong or weak I was. But your right no one cares I just do it because I’m bored. Better to lift then work.
At 16 140 BW, i bench 155, squat 215, deadlift 295 been lifting for 4 months now 5 days a week condition for 2 days with a coach and before lifting i played sports since pretty much could walk so i made massive improvements fast which is good
I weigh about 150 lbs and I've been training for approximately 2 years (minus lockdown) and my best lifts so far are 350 lbs squat, 245 lbs bench touch-n-go, 230 lbs pause bench, 440 lbs conventional deadlift. I feel pretty weak compared to other lifters but I'm proud of how far I've came from.
Yeah, "extremely weak" I would say, because pretty much every single person in my gym deadlifts 500 and squats 600. Not even to mention that happens after 3 months of training..
Overcoming sarcasm, you have intense body dysmorphia my friend if you pull these lifts at 150 after 2 years of training and actually think you're weak. Who you're going to the gym with, Arnold, Ronnie and C Bum?
Nah bro u strong as hell
Your squat is normal but ur bench press is close to elite level at 150lbs bw.
Btw i squat a tad bit more than u at 160lbs, but i know i am not weak at all damn.
U have some crazy upper body strength dude, especially at pushing...
I think i am better at pulling than u tho😎
@@nickal3x haha thought you were being serious at first! That body dysmorphia is something that’s hard to beat
That's excellent strength and more than you will ever need in the real world. Anything more is just for gym bragging rights.
And the Oscar for best intros goes to.... and, LOL at 1:15... my wife needs to appreciate lifts like that... Seriously, keep it coming and thanks for providing the high rate of laughs per minute.
Haha thank you! Let me know if you get the same fake... I mean authentic response
@@GlucksGym You may have Basement Brandon beat... there's a classic vid of him putting up 595 on squat and being very chuffed about it, while the wife on the bike alongside couldn't give a hoot... or maybe she was just in the zone... regardless, it was funny as heck.
Haha I'll have to find it. Wynie does every lift and set I do so she's legitimately pretty supportive and understanding (it's also why only her damn lifts her filmed because idc about mine as much)
Dude! Awesome vid. Informative for sure, but as long as I can still calf raise more than wynie, I’m good.
Idk man she's got some legs 😍😂
Great video! Thanks. Happy holidays.
Happy holidays and thank you!
I’m a fan of the precent body weight to moved weight comparison as a general metric. Kinda breaks down with weight, but should give you decent expectations.
I'm the oddball that doesnt benchpress or squat regularly, however my 5x5 deadlift is up to 2 plates so far. Everyone's different, the important thing is you're there, and you're trying. I dont care what your numbers are, I respect the effort and the drive. The numbers will come eventually
I think a ton don't squat regularly but the bench is dead on haha. You right, it doesn't matter. Effort, drive and progress.
My bench and squat have always been about the same. Guess i should be happy with my bench, not disappointed in my squat
My strength journey has been a little atypical. I bought some weights and rack on a hunch and then just started learning anything I could. I figured out that intentional programming was necessary and got stronger and stronger but I didn't have gym mates to compare to, so even when I hit 4 plates on my squat, I felt like I was weak because internet people and competitive people could do that in their sleep.
This kind of resource reminds me that the day I hit the 1000lb club, I actually did a damn thing! And it feels good. Of course I still want an 800lb deadlift, but at least I know I should feel accomplished if all I ever get is a 650lb.
Feel accomplished at 455, 500, or literally anything up there. Idk your training style, experience, body type etc but when you really think about it it's a lot of pounds.
At last someone truthful and informative
Risk and reward is important when you are pushing your body limits,I don’t think people should care about what others can do,worry about the progress you make since you never know what people are on.
I'm with you there. It's a long game and when I lift I try to think more about where I want to be in 10 or 20 years not today.
I used to weigh 235lbs, and at 5'10" (male) I could deadlift 500lbsx1, squat 455x1, and bench 285x3. I didn't like the way I looked or felt so I dropped down to 208lbs. I'd say I've lost about 10% of strength on all my lifts since losing weight, but I feel and look better now. I think it's good to get a general idea of how one's physical strength compares to the average person, but I also try not to lose sleep because I've never hit that glorious moment of benching 315lbs or deadlifting 600lbs. This video was helpful, thank you for sharing.
This was really well put together and I liked the overall message a lot. Most of us should be careful how we compare ourselves to others and not obsess over it, but at the same time be real about the excuses we may or may not be making for ourselves. If strength is something we claim to care about.
Also, the legion athletics chart was pretty surprising 😂 495 deadlift for me is waaay easier than a 365 bench. Hit that deadlift well over a year ago, and had the strength for it probably a year or so even before that. Yet still just now closing in on a 350 bench, let alone 365 lol
Im 18, i bench 330lbs squat 460 and deadlift 560lbs and i am around 185lbs.I train olympic weightlifting and i lift for 2 years. I dont compete i just enjoy training and being strong.
I have been seeing a lot of these videos and really like the 1/2/3/4 wheel application. I have been thinking more since turning 36 this month and one thing that is often overlooked and was mentioned to me by an old teacher who was a world class powerlifter, “how do you feel hitting ###lbs? If we are hitting 315 on the bench but are coming away with lingering shoulder pain is it worth it? I’ve been working out since I was a 12, and would say I’m a gifted lifter for having never taken gear, but one thing I notice is over time I don’t feel nearly as good as I once did doing all this. I am lowly adopting new methods and training differently rather than chasing the standard. I think it’s a great bench mark for everyone, but always gauge how you feel as you’re making progress.
Been looking forward to the releases!
Glad to hear it! This one almost got me but I pulled it off after an all day affair
My numbers after 6.5 months of training at 21Y/O, 193BW
Bench: 200
Squat: 300
Deadlift: 365
Total: 865
Hey, I got arthritis in my left wrist, your example was spot on.
😂 I was thinking of you when I made it
I guess I'm pretty strong! But it's not good enough! I'm still barely intermediate by strengthlevel standards, and even if I were the best on the entire site, I wouldn't be satisfied if I could do more. I'm pretty pleased that I've got some good strength, though. I weigh about 90 kg. My squat is lacking at 130-something kg, but I've got a decent deadlift, best pull at 170 kg and definitely gonna pull a few more kilos next time. My bench is pretty strong too. I haven't gone super heavy in a LOOONG time, but I know I've got an easy 102 (225 lbs) on a good day, and if I max out, I've got 105-107. My OHP is proportionally very good. I've done 67 kg and I can do more. I did it after a set of 60 kg for 6, and I still felt like I had more. It was like my 2RM or something. My calculated max was 70 kg when I did it and now it's at like 73 kg+. Don't think I'm quite there, but I think I could do 70 kg if I did it as my first lift. This is from the floor, of course.
I'm 48 and have been lifting consistently for almost 4 years (3 1/2 counting lockdown). I'm not training to compete in anything, and my work responsibilities keep me from training till I can't walk for a few days. I don't consider myself that strong thinking about some of the UA-cam people I like to watch, but at the small local gym I go to I'm kind of well known with the trainers, but that's mostly because I'm the Olympic lifting guy. According to the strength level database, I'm a novice on every lift I checked, but I am skeptical that 42% of the male population at my age is the same 180 lbs. Of the one's I've seen, I think the Steve Shaw and Alex Bromley numbers are probably the best around, but I think bettering yourself and seeing progress is the best standard. And being patient enough to consistently work for a year to put 5 lbs on my power clean PR.
I’m 15 and just hit 150. Glad this vid was made because I was not sure where I stood in the gym community lol
I've been lifting since I was 16. Used to obsess with numbers. Now in my 40s and one torn pec later I'm like 205 yup. Perfect.
@el eija honestly not sure. It wasn't a major tear. I was bench pressing, nothjng heavy and then heard like a piece of paper tear. Hasn't been the same since.
@el eija you nailed it. It was 225 which at the time wasn't that much for me. But! I had been ignoring the warning signs of odd soreness. Plus since I've started lifting decades ago I never warmed up. Ego and thinking you're invincible. I fucked up but it taught me a good lesson.
Something I try to inbed in everyone I train but it's a hard lesson to teach and learn. We seem to all learn the hard way eventually.
@@GlucksGym your channel is awesome and I can tell you're getting so much better at it. Keep it up and good luck!
Thanks! Always trying to improve so I appreciate that you noticed
Gotta get strong like Gluck
Wynie maybe, I'm not sure how strong I am but she's a monster!
This video was very interesting because we all determine what strength is. When I was at the base in the north I recorded a 275 bench, 445 squat, 495 deadlift for 1215lbs. I actually bench 320, probably shouldn't have lifted for 2hrs before hand but I got a good score. Most people in a commercial gym when I was state side would stop me because I'm doing a set of 275 on bench and they ask me if I compete (annoying sometimes honestly). But whats crazy is most people don't bench 225 for 1 rep. I don't even consider myself all that strong but I know I'm above average. Those numbers in the videos I think were pretty good for bench marks.
6:11 I got so excited looking at the power lifting chart, thinking i was close to the elite for my body weight class until i realized i was lookimg at the womens chart. 😆
One possible way to define it is to measure strength for people who does NOT lift weights so if you lift more than them you are strong, other way is just to measure people who DOES lift weights and take the mean value as a goal. From a statistics point of view it makes perfect sense to define how strong someone is by compare it to a similar population (same sex, age and weight) of course that wont take into account whatever issue you may have that diminish your performance.
I used to bench 360 and suffered a hand injury, after it healed, I never went back to lifting. I did light calisthenics and aerobics, but for 20 years, no weights.
When I did decide to lift again, my 1 resp max was 140, and it felt as hard to lift as I remember 360 being.
I slowly worked up to 200, then tore my left rotator cuff, biceps tendon and labrum, the tendons were about 50% tears.
This was due to shoulder damage from the first Covid shot, the person they hired and trained in 10 minutes injected it into my shoulder joint instead of the muscle, which is now known to cause damage.
Kaiser wouldn't fix these injuries, they said they only do that if there are complete tears, so rehab was all they would approve. The orthopedist claimed deadlifting was OK, but I'm not sure I believe her, since that sure does engage the shoulder.
After having to stop lifting for another year, I returned to lifting. I discovered that when I tried to push the bench over 60 pounds, I can feel the shoulder pain letting me know it's in jeopardy of more damage.
Instead of heavy, I perform the bench press, flys and shoulder press with lighter weights and use a HIIT timer.
I perform a sort of mega set of 6 - 45 second work periods separated by 15 - second recovery periods. I do as many reps as I can, rest for a few if needed, then perform more until the timer for the 15 - second break goes off. That's the entire workout for that exercise.
The delayed onset muscle soreness is significant, the muscles are dense, defined and are growing, how much more is unknown, but I was very surprised by how effective the routine has been with lighter weights.
My developed muscles can push a lot more weight than the tendons, ligaments and cartilage in my left shoulder can handle and I don't believe that I'll ever be able to lift heavy again with any pushing movement involving that shoulder.
I just ordered a functional trainer with 200 LB selectorized stacks at a 2:1 ratio and will be performing standing chest presses and flies from incline, decline and level angles for a total of 6 movements for my chest and also will work the entire shoulder which a functional trainer makes easy to do.
I'm hopeful that the way a standing movement on a functional trainer engages so much more of the entire body than barbells may prove to further improve my shoulder, but if it doesn't and I'm forever lifting lighter weights, the cable movements will yield the best outcome.
I like this Starting Strength chart better than a simple multiple of bodyweight. The guy who weighs 80 pounds less than me shouldn't get to be stronger by benching 75lbs less.
Constructive criticism to boost the algo:
Hand talking. I'm sure no matter where you go, people say that in this video format, you need to include some level of non verbal expression to attract and retain viewers. That's solid advice. But with most good things, too much becomes a hindrance, or in this case, a distraction to the viewer.
I caught myself feeling concerned for your biceps more than a couple times for holding your forearms up just so your hands could look confised like that for a solid 9 minutes straight.
You are killing it in terms of information, jokes, entertainment. But everyone has a place to improve.
Best advice I can give, feel free to discard it. But if your hands have Nothing to say, set em down. Trust me, I know the difficulty in finding the right balance as I do (and sometimes suck at) a lot of public speaking. But the balance is key.
Keep the good videos coming.
I (36) have only been lifting since Nov 2021 and at 165, I can military press 80, bench 160, squat 245 and deadlift 290. If I can get those numbers in the vicinity of 135/225/310/390 by Nov 2023, my Instagram is going to get very naked.
I don’t even know how realistic or fantastical those goals are - aren’t even goals, more like lofty aspirations. The only thing I really compare against is my previous week and I’m just glad it hasn’t plateaued yet.
Search YT for seniors deadlifting. You'll see 80 year old grandmothers lifting 225-300lbs, and 90+ year old men lifting up to 405lbs (multiple reps!). So don't let your misconceptions about age hold you back.
Thanks for the inclusion of the Sports Association Standards and Tim Henriques charts. A nice little feel good reminder 😁 of what I possess within, and motivation to push towards Daaang!! Standard 💪lol.
Great video, strength is objective and depends so much on the eye of the beholder. Like what if we have Person 1 who is a CAT IV on the Starting Strength scale and Person 2 who is a CAT V. BUT Person 1 is also an endurance athlete while Person 2 gets winded walking inside of Wal-Mart from the parking lot. Who is really "stronger" in that scenario? Technically Person 2 but is that marginal trade-off really worth it? As we just learned, it depends 🤷
But is the Wal Mart person on a leash? You're right, there's a lot to it and a lot of ways to interpret strength.
FlexMarksTheSpot
I think you need to look up what objective means... smh.
It can't be objective and depends on...
@@sergiosantana7103 lmao you’re right. I got some wired crossed typing my comment apparently 🤪
I don't care what people can do in the gym. I've got logs to move, fenceposts to drive, bales to load and unload, firewood to split and stack, ponds to dig. Wheelbarrows full of dirt or gravel that have to go from here to there. Can you do Work? That's strength.
My goal is to lift at least 2x my body weight for bench, squat and deadlift. keep in mind I also do Muay Thai and boxing training so strength training isn't my priority.
Just gotta get your bodyweight down to 112.5 and you got it!
While 45-lb ‘plate’ makes sense for men, simply switching to 25-lb weights would seem to be an acceptable and achievable challenge for women in a OHP, bench, squat and DL.
"I'm not sure what to do with my hands."
That bench spot hahaah
I used to go to gyms all the time. It just became a waste, too many people competing for equipment and too much judgment. Turned my basement into my own gym. Bench 345 now, deadlift 425-480 depending on the day. Can push 225 over my head on the strongman log. Always tell myself I am not even registered on the strength chart
19 y/o, 185 lbs bw currently.
Bench 325, Squat 365, Deadlift 495.
As a bonus I power clean 255, ohp 190.
This is after almost 18 months of limited to no lifting until 4 months ago when I started training seriously again for D3 track and field. Total I have been lifting for ~4 years not including the 18 month break. I'd say I'm pretty damn strong (upper 1-3% general population) but there's room to improve significantly
The internet vs real world is so strange when you think about it. I remember an article maybe 10 years ago when RAW powerlifting was really taking off called 500 is the new 400 talking about how the 405 bench was no longer considered the big boy bench since so many people were hitting those numbers. And yet how many 315 benches do you see in a gym? Maybe one dude and if you're reading this its probably you. In some gyms you don't even people squatting 315 for reps.
Just a bit of constructive criticism; talking with your hands and being expressive is all well and good, but it can be distracting if done unnaturally (which seemed to be the case in the intro).
Lifting culture plays a part in the curve. A bodybuilding gym might have a higher bench press average, but everybody trains legs on machines, but a CrossFit gym has everyone high bar squatting below parallel, but no one knows what they can bench. A powerlifting gym might not have high overhead presses or pull ups, and a starting strength guy might be pretty well rounded in lifts, but sasy he can run a 6 minute mile if he just practices 3 times beforehand, but I’ve yet to see that happen.
A very good point! I did have that in there but had to make some cuts because of time
@@GlucksGym fun videos!
@@SLouiss thank you!
Never seen a bodybuilding gym that doesn’t use free weights for legs
Most PL gyms are going to have heavier benches but not really?
The big specific gyms usually house all kinds of freaks so that doesn’t make too much sense to me
I feel like this is good information. Having participated in a fair share of powerlifting competitions, This wouldn’t be an accurate numbers at an actual powerlifting meet. What I’ve recognized is if, as a woman in 148.6 class, you’re not Squatting close to 300#, benching around 200# and deadlifting around 350# plus, then you’re not medaling. Unfortunately, not too many people are natural in the competitive world, even tested events, they figure out ways around this. But, these are very realistic standards for natural lifters. I’m a natural lifter and I fit perfectly in these categories. Until they have full proof testing for athletes, these numbers for men and women will always be a little off.
Thank you. I tried to pull from various sources to get a more averaged out and realistic idea. You're right there's ways around tests and numbers can be skewed. The internet doesn't help people's conceptions either.
@@GlucksGym I’ve trained with very elite Powerlifters. Some on gear and some not. The differential is enormous. Our coach said it was a personal preference and in the world of lifting, people will always use, no matter how they try and regulate it. In the strength world people will also push their limits. It takes me YEARS now to get new PRs, not months, because I’m hitting my natural threshold for what my body can actually handle without breaking. I can see how that would frustrate many lifters. And then they go to gear and break through those limitations. I want to live a long time and take care of my kids so I choose to stay natural.
100% agree with you there. My goals are longterm and there's always a give and take when you push the limits.
@@GlucksGym I keep saying we need more natural powerlifting youtubers/social media influencers. And how they “actually train.” There are none for females. I think #megsquats is natural, but then she’s the only one, and she doesn’t just focus on one thing. Others claim it, but they’re not. This is what our kids are watching and learning from. My 13 year old son knows more about PEDs from UA-cam than any of us knew when we were his age. Fortunately he sees how hard I train and I tell him the side effects of gear. But how many young men have mothers that are natural competitive powerlifters? Not many. So we need a larger influencer group for our youth.
You're right and unfortunately the extremes get clicks and many people young and old have no idea what they're seeing. I get comments from time to time on UA-cam on my size which is not something I'd ever hear in the real world. We do our part but who knows how this all plays out
Nice compressor back there dude
Haha thanks
What sport and division did you compete in? I was D1 wrestling... Loved the random drug tests
Track and field make distance so 400m, 800m, mostly around there.
A set of strength standard that would be actually useful, we’re those related to health.
For instance, a person who wants to lead a healthy life should aim at squatting their body weight (random number here), bench X*BW, while being able to run 5 miles in 50 mins. Just some random numbers but this would be a decent goal to aim towards.
Because if a person can squat their BW and maintain similar ratios for other body part, run certain timing and have good metabolic markers, that person would genuinely be healthy.
This is not for the gym rat, but for some one who just wants to live a healthy life
9:19 His comment didn't get shadowbanned for saying that f-word?
I started lifting about a year and a half ago, when I was almost 13. I had always been pretty weak, and I couldn’t bench 75 pounds or deadlift 120. Now I can bench 160 and deadlift 270, and I hope to hit some big numbers in the future. I’ve never seen anyone bench more than 225 in person, or deadlift anything past 350, or squat even 250. So I’m not sure if it’s even possible for me to hit 315 on bench or 550 on deadlift. Im an ectomorph and will probably be 6’3 fully grown. Anybody know if I’ll be able to put up good numbers in the future?
Man if you are 13 or 15 or whatever, you always gonna look weak compared to older peapole, just keep lifting, beacose the jounger you star, the more your body Will adapt, sorry for the bad english
I'm going to assume gluck gluck 9000s happens often in Gluck's gym
I could do well in competitions in grade schools or retirement homes.
That made me laugh pretty good
Honestly strength standards are one of the only sources of insecurity for me, like I'm pretty fuckin strong by the vast majority of measures, 325 BP, 495 DL, and 415 Squat after 10 months or so of training naturally as a 17yo. those are pretty good numbers, but compared to the actual world class athletes they are shit. I think the message to be taken here is that social media is garbage and don't look at it
That is 100% the message. Compare you to you not the juiced up people killing themselves on the net for views. Incredible numbers at that age.
Its true that it's pretty rare to see someone bench 3 plates. Even in most gyms that's going to be probably 25% of the people who go there at most.
As long as you squat/press/pull more than you did a month/quarter/year ago, you should give yourself a pat on the back.
You're right, it's as simple as that. And when you have setbacks just keep trying to do better and be healthy.
900lbs deadlift, 800lbs squat, 700lbs bench, 600lbs overhead press and ofcourse you need a 500lbs neck curl.
From a health perspective once you are in the top third of strength for your weight and sex you have a much improved all cause mortality. This would probably equate to the novice and start of intermediate for strength level
I think most men should aim for
Bench: 1.5x bodyweight
OHP: 1x bodyweight
Squat: 2.5x bodyweight
Deadlift: 3x bodyweight
Those are realistic natty goals, but leverages do matter. I have great deadlift leverages but crap leverages for bench. As a result my current lifts at 190lbs bodyweight are
Bench: 215lbs (1.13x BW)
OHP: 175lbs (0.92x BW)
Squat: 385lbs (2.02x BW)
Deadlift: 585lbs (3.07x BW)
So, while my deadlift has already hit the bodyweight standard, all of my other lifts are lacking. Because of my leverages my main goal is to pull 7 plates (675) as a natty. For bench the current goal would be 10 reps at 225, and for squat anything over 4 plates is just icing on the cake. Pulling 675 is the primary goal though because it would just be an awesome milestone.
As someone who very much has deadlift leverages, how long has it taken you to get close to these standards, my progression has been very strange as i have no one with similar leverages to compare to
This is amazing
I agree with whatever this guy says
In my daughter's eyes I'm the strongest man in the world. That's good enough for me.
Best answer yet
I have that same air compressor
True strength comes from moving that thing
Everyone starts somewhere. I started lifting not even knowing how to curl properly. Now im 17 and have and 1400lb total.
The thing i struggled with shen comparing to standards is that its always about weight. What i mean is that someone might weight as much as me but is a foot shorter than me so they will always lift more
This whole entire video can be summed up from 8:14 to 8:22. You're welcome.
Great video.
Thanks!
Was a lot of fun to see all the different ideas out there for strength standards.
@@scooobyj8714 yeah I figured I'd show a few to get more of a consensus
I just want someone to tell me that I finally done did good.😫🤣
You done for son 😁
1:27 you didn't have to call me out like that 😔
I'm sorry man but think about it. You're the strongest one in that category!
3:27 is funny, Gluck
That's my PR right there
625 dead, 545 squat, 335 bench, and 275 ohp. 23 natty 6'3 270bw
Video recap: Glucks college highlight was all the piss tests 👀
It's all I remember
I think I’m pretty strong for my age and weight, 15, 5’5 135 bodyweight, 170 bench, 275 squat, 275 deadlift, I’ve been lifting on and off since I was 12, squat is my best lift because of my background in soccer
You sure you tried your max deadlift? I'm about your same stats but I'm 16 and I deadlift 315. That squat is through the roof. You must have some thunder thighs bro.
@@MrFujin yeah I just have a weak deadlift, I pulled that 275 a little over a month ago, but I’m going to max out again this week and see what I can before the end of the year, I’ll keep you updated
Good luck!
@@Alex.LopezC good luck 💪
@@MrFujin my bench increased from 170 to 185, my deadlift increased to 280, and my squat went from 275 to 295
7:19 ¡¡¡Those log numbers!!! I know you're using a chart that someone else created but that's a serious error. 505 is the WR but the chart says 720 is good but not great 🤣 & the women's is equally ridiculous! Great videos, love your channel!
I'll have to double check and fix it but yes they're someone else's. Thanks for the heads up
Lmao the bodybuilder 😂😂😂😂😂
That's what natty looks like