6 Strength Standards For Men: Benchmark Lifts To Strive For

ByDave Paczkowski

Can You Pass These Strength Standards?

Are you training with purpose—or just going through the motions? There are certain strength standards for men that you want to be aware of if you spend time in the gym.

Too many men wander through workouts, doing the same sets, same reps, and same weights for months… or years. They say they’re in “maintenance mode,” but let’s call it what it is: stagnation.

If you haven’t come close to reaching your physical potential, you shouldn’t be focused on maintaining. That’s a polite way of saying you’ve stopped progressing—and if you’re not progressing, you’re probably regressing.

Why Strength Standards Matter For Men

Muscle and strength naturally decline with age—starting as early as your 30s. If you don’t intentionally work to build muscle now, you’ll be playing catch-up (or worse, watching life pass you by) in your later decades.

And no, this doesn’t mean you have to be chasing records. But if you love lifting and want to age well, it’s worth striving for meaningful strength standards.

In your first year or two of lifting, you can add 5–10 lbs to your main lifts almost every week. But that progress slows down. Training gets harder. Gains become more subtle.

That’s where most men plateau—mentally and physically.

But it doesn’t have to be that way.

I used to think my college football years were my peak. But after a shift in mindset and training focus, I’m now pound-for-pound as strong—or stronger—than I was back then.

Whether you’re newer to lifting or a decade in and looking for a new challenge, these six strength standards offer solid benchmarks to work toward.

Understanding Relative vs. Absolute Strength

You’ll see two versions of each strength standard:

  • Relative strength: How strong you are compared to your bodyweight. Pound-for-pound strength is a better reflection of athleticism and longevity.
  • Absolute strength: Raw weight moved, regardless of body size. This favors larger lifters, especially those over 200 lbs at average height.

Both are useful—but relative strength is more meaningful if you want to move well, stay lean, and age powerfully.

The 6 Strength Standards For Men That You Should Strive For

1. Squat

Standard: Thighs to parallel, high bar or low bar allowed.

  • Relative
    • Beginner: 1.5x BW
    • Intermediate: 2x BW
    • Advanced: 2.5x BW
  • Absolute
    • Beginner: 315 lbs
    • Intermediate: 405 lbs
    • Advanced: 495 lbs

2. Deadlift

Standard: Dead stop from floor, sumo or conventional okay. Straps allowed.

  • Relative
    • Beginner: 1.5x BW
    • Intermediate: 2x BW
    • Advanced: 2.75x BW
  • Absolute
    • Beginner: 315 lbs
    • Intermediate: 405 lbs
    • Advanced: 545 lbs

3. Bench Press

Standard: Touch chest, butt on bench, no bounce or pause required.

  • Relative
    • Beginner: 1x BW
    • Intermediate: 1.5x BW
    • Advanced: 2x BW
  • Absolute
    • Beginner: 205 lbs
    • Intermediate: 315 lbs
    • Advanced: 365 lbs

4. Overhead Press

Standard: Standing strict press—no leg drive.

  • Relative
    • Beginner: 0.5x BW
    • Intermediate: 0.75x BW
    • Advanced: 1x BW
  • Absolute
    • Beginner: 135 lbs
    • Intermediate: 185 lbs
    • Advanced: 225 lbs

5. Barbell Row

Standard: 45° back angle, bar to abdomen. Minimal leg movement allowed.

  • Relative
    • Beginner: 1x BW x 5 reps
    • Intermediate: 1.25x BW x 5 reps
    • Advanced: 1.5x BW x 5 reps
  • Absolute
    • Beginner: 155 lbs x 5 reps
    • Intermediate: 205 lbs x 5 reps
    • Advanced: 265 lbs x 5 reps

6. Weighted Chin-Up/Pull-Up

Standard: Full dead hang, strict form, no kipping. Weight belt allowed.

  • Relative
    • Beginner: 1x BW x 5 reps
    • Intermediate: 1.25x BW x 5 reps
    • Advanced: 1.5x BW x 5 reps
  • Absolute
    • Beginner: BW x 5 reps
    • Intermediate: +50 lbs x 5 reps
    • Advanced: +100 lbs x 5 reps

🚨 Final Note: Everyone’s Built Different

Your limb length, torso proportions, and joint mechanics will naturally make you better at some lifts than others. Don’t use that as an excuse—but understand it may explain why your deadlift skyrockets while your bench stalls.

💬 Strength Standards: How Do You Stack Up?

Of the 6 strength standards above, how many can you hit—at the beginner level or better?

I’d love to hear where you’re at—and where you’re going next. If you’re stuck or unsure how to reach your next level in fat burning or strength building, I’d be glad to help. Fill out a quick form to learn more about my coaching options, and how I can help you reach all these strength standards (while transforming your body).

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