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▪️ Exercise substitutions included
▪️ Science-based and field-tested
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In this video I'm covering strength standards on the squat, bench press and deadlift for male and female natural lifters (men and women). I break this up into six categories of training experience: noob, beginner, intermediate, advanced, elite and freak. I have based these strength standards on what I believe are average abilities from my decade plus of coaching experience, data from competitive powerlifting events (including powerlifting records) and existing strength scales from high level strength training coaches.
0:00 What makes someone strong?
2:45 My current squat, bench and deadlift
3:25 NOOB (~3-6 months)
4:10 BEGINNER (~0.5-2 years)
5:46 Powerbuilding Phase 2.0 info
6:02 INTERMEDIATE (~2+ years)
7:37 ADVANCED (~2-5+ years)
9:37 ELITE (~5-10+ years)
10:42 FREAK (~5-10+ years)
13:08 Powerbuilding 2.0 info
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Helpful resources:
ExRx 1RM Calculator: exrx.net/Calculators/OneRepMax
www.strongerbyscience.com/gen...
www.thestrengthathlete.com/bl...
legionathletics.com/strength-...
www.t-nation.com/training/are...
startingstrength.com/files/st...
Music:
Bankrupt Beats:
• Video
• Video
Written by: Jeff Nippard
Produced by: Jeff Nippard
Edited by: Jeff Nippard
Filmed by Big 3 Media: bigthreemedia.com/
instagram.com/big.3.media...
Also filmed by RLR Studios: www.rlrstudios.ca/
instagram.com/rlr.studios...
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
I thought I was a beginner, but it turns out I am an early/mid intermediate by these standards. Speaks to how much social media makes it seem like everyone and their mother is out there moving crazy weights all over the place.
that's a fantastic point, man
same for me haha 23 years old right now, been training for 5 month consistence and i am right between intermediate and advanced while thinking i was a beginner . crazy to see how much social media effects ppl
The trick is to assume everyone is lying about the weight they are lifting
Don't pay attention to these numbers. Beginner/intermediate isn't defined by a number. You cross over into intermediate territory when you start plateauing on a simple linear progression program (starting strength, grayskull LP, etc.). Technically, you could be an intermediate lifter and only squat 225. Similarly, you could be a 405 pound squatter but still be a beginner. If you're still making beginner gains, don't sell yourself short by prematurely complicating your training with intermediate programing. Just keep doing what works until it doesn't anymore, then make calibrated changes. All of these numbers are arbitrary and possibly misleading.
I am at the end of the intermediate phase but feel weak as fuck. I need to recosnider my thoughts
I’m probably in the beginner stages still, but I’m proud of the progress I’ve made and that’s all that matters to me. I think people need to be more positive about their progress.
Definitely self empowerment! People nowadays compare themselves to influencers and powerlifters physique and strength wise too much, if you’re better than you were yesterday that’s what matters
@@shahar1811 exactly. I feel like a lot of influencers unintentionally promote people to be overly critical of themselves of course a program can help. Or the right advice might get you where you wanna be faster. The thing is that If you just apply yourself and work hard you will be satisfied as long as you’re positive.
@@enigmatic7665 Focusing on your own progress is definitely super important but it all differs person to person, I think this video isn't really that useful for the more beginning stages of lifting cause progress comes fairly naturally but I've been lifting for about 4 years and I've been hitting plateus so videos like this and others help figure out the best way out of it
@@jda8557 by all means I appreciate videos like this even if it doesn’t necessarily apply to me right now. It still helps to know a general standard of what I can expect in the coming years. All I’m saying is that no matter where someone is, usually people say oh I can only do this, or I’m not that strong. But if you keep track and look at the numbers you will see progress no matter how slow. So basically just appreciate the fact that you can even lift
@PogChamp I’m not the strongest person by any means either. But keep at it you’ll get where you want to!
When this video first came out I was an intermediate lifter. Now 2 years later I'm advanced. It takes years but if you work hard and stay consistent you can do it too.
im 15 and im an advanced lifter and ive been training for 1 year
@@Sneewolvlol Good job dude, high school is where you grow your strength the fastest, but it's gonna get hard once your body weight goes up (if not explodes in college smh)
me too!!! very excited to see where I am in another 2 years:)
@@Sneewolvlol You must weight 60kg, then. Or you're full of bs
@@peteryu8711 I gained 18kg in 6 months haha of course I also gained a bit of fat with that
This gives me hope, thank you. I recently got back into lifting after nearly a decade off I had 4 good years of lifting under me previously. A month in and I'm in beginner or intermediate depending on the lift. I'm glad to know that although I've obviously lost some strength, not all hope is lost.
Editing skills: Freak
Hey, you're a doctor now, could you get drugs for Jeff?
@@HereForTheComments Doctorate degree, not medical degree. Not the same
@@kevingarcia-gz7or Could she get drugs for herself?
@@HereForTheComments no
@@kevingarcia-gz7or But she's an important person in academia. Surely someone would give her drugs.
I can only imagine how much time you spent key framing all the movements in this. Top-notch work as always, Jeff!
Oh damn it’s the guy who taught me to how to make sandwiches
My favourite yt cook and my favourite yt body builder colab when? 👀
@@nathanhernandez7173 Oh damn and he also has a dope ass moustache
I didnt think I'd find ethan here
Food and muscle collab when?!?!
Solid video! By your standards I reached "Advanced" on Squat (low-bar, below parallel 360x1 @ 190 BW) and deadlift (convention 450x1 @ 190 BW) and a middle-of-the-road "Intermediate" on bench (255x1 paused @ 190 BW) in just over a year. Felt great to make fast progress in the first 12 months, but boy do the gains take a lot more to squeeze out now, especially bench. Some of the programming literature out there makes my head spin and caused me to run in place with my approach for a little while. I appreciate the many videos you've rolled out simplifying a lot of the science.
Man, thanks for the confidence boost. I’m on the low end of advanced with my squat and bench, and mid advanced on my deadlift. Don’t consider myself a powerlifter but I still enjoy lifting heavy.
squat, bench & deadlift aren't only for "powerlifters" the best physiques all have really strong 3 lifts whether they are bodybuilders, powerlifters & olympic weightlifters. Get strong at the basics & build around them :)
This really made me feel better about my lifts. On social media you almost exclusively see elite/freak athletes and it almost seems like that stuff is normal, nice to be reminded that it‘s not.
You see that the most because, unless you’re among “the best”, no one will ‘root’ for you. It is nice. You’re right.
Same. Although I'm stuck in the intermediate category without trying to get out of it, I still feel good about not being noob or beginner.
I think most of the average lifters are on the intermediate level and that's O.K.
@@vandalosalvaje9957 no you should strive for higher goals. even though you might not reach them, you're still going to reach acceptable goals because you set you expectations so high. It's not ok wanting to stay average
@@vandalosalvaje9957 people who don't compete don't need to go higher than intermediate, heck even higher end of beginner is good enough for most people where they are fit enough that they can get through life without having any issues that arise from lack of fitness.
Wow these standards are spot-on!! Definitely the best video I've seen on on this subject since you addressed bodyweight, absolute numbers that set the bar high, programming tips for different categories, and legitimate timeframes for real naturals. Truly well presented Jeff, I couldn't have put it better myself 💯🔥 🔥🔥
Alex I think your stardarts are better.
Rack pulls above the knee ftw. :D
High Thumos
I'm pretty sure that my genetics are average at best. According to the standards here I am an intermediate even though I have been lifting for less than a year. I think these standards are way too low.
@@HA-ml4sx I think the noob category is very varied. Some people will not start as a noob, that’s just on sports experience.
I am glad I watched this video. I am on the low side of a beginner lifter (7 months of training) but I almost have a 1x bench press (5lbs off) I have a 1.5x deadlift and a 1.05x squat (I recently started hitting squats previously I didn’t have the equipment). Thank you for the video Jeff you made me feel good about my weightlifting journey.
Since watching this video 1 year ago ive officially crossed from a mid level intermediate to a low level advanced. ALL THANKS TO JEFFS VIDEOS. THANKYOU SO MUCH
I cannot thank you enough for acknowledging the existence of women in all of your work. It is so rare. I understand the research is done primarily on men (which is it's own issue), so finding reliable information as a female in science based fitness can be very hard. All the more appreciated! As a 50 kg woman it's also nice to know that I've entered intermediate territory. The numbers can feel so low compared to the big guys and gals, I forget how much stronger I got already. :)
Check out female competitive powerlifters to get a perspective on what's possible. More women need to lift seriously 💪
To be honest, I think that that fact just has to do with most lifters being men, profesional or amateur. It is logical to investigate more about the majority of cases, but i would also be pissed if I was a girl and it wouldn't be as much info.
@@publiovirgilio2238 in that case, yes but even medical studies are primarily done on men, and that's a problem, especially if the medicine is actually primarily bought by women
@@thomas.thomas mayve that women are afraid of risks in testing medicine. They are more risk averse.
@@ItzTrickshotHD you definitely know how women work
Been seriously at bench press for 4 years and still improving every other workout. Started with 100lbs, Currently 360 for 8 reps at 200lbs, and 90 pushups in a row
You natty?
@@bryanmoreno8166 yep. I live in Jamaica so gear is hard to get lol.
You’re strong man! Good work!
@Arnav K someone who is young? Lol
@AK Me, although I do have short arms.
intelligent planning, consistency, and dedication. What an insight
i thought i sucked as im quite small but as a 135 pound man at 5'11 i was able to put up 135 on my first time benching, wanting to gain some weight in general so I hope I can keep improving along with it!
How’s the progress going man?
Yeah, still working out?
@@lawnchairgaming hit 165 on the bulk now 155 cutting and i havent flat benched max since then but on incline dumbells i do 60s for 10!
@@Leader17398 hit 165 on the bulk now 155 cutting and i havent flat benched max since then but on incline dumbells i do 60s for 10!
Nice progress. Today i tried incline bench with dumbells and got 3 reps with 40kg
Im forever intermediate and I'm fine with that, as my goal is just to look good and feel healthy. It was never a dedicated intensive hobby for me
Yep, there is a limit to how much time, money and energy I can dedicate to fitness, which sets my limit at intermediate, and that's okay.
@UCJR55oPM0zKWO057lDqI5jQ bitch ass excuse lmfao this is coming from someone who works 80-100 hours in a single week,father, and manages to go everyday still
@@jaysoles4494 LOL way to stay open minded bud. everybody has their own priorities. I'm with you ststst.. 80kg and very happy with my 200kg DL, but from here on prefer spending my time at the gym working on mobility and maintaining overall athleticism & cardio than trying to push 100kg over my head which does not improve my well-being in any shape of form and is not really a movement pattern I benefit from in life.
Yep I'm with you there. I'll be forever at the intermediate/advanced crossroad with zero interest of ever reaching for further. The only reason I train is to look good, feel good, hunt harder and paddle shark baits faster 🤣👌
@@jaysoles4494 People have other priorities. I could train more besides studying medicine but I also like practicing to play the guitar.
The main thing people need to remember, aside from those actually competing, is that measuring your own strength need only be relative to yourself. What was your strength when you first started? This is your initial measurement standard. Also, your age, genetics, training time, injury history, bodyfat and other life factors all play into it. Keep lifting and progressing, kings and queens.💪 Just try to beat the you of yesterday. And even if you don't, show up tomorrow and try again.
Thank you for this comment. I’ve had a few setbacks and I would’nt really be able to get past intermediate in most lifts even though I’ve been training for 15 years (and luckily also look like it). But I am always feeling a bit off when people mention their 1rm online.
I had to work from the least muscle on an upper body that you can imagine to benching 2/3 bodyweight
@@Gam3rsleague Those setbacks are really the worse, i feel ya. Had made some gains, bang lost it after surgery, got back some gains, bang lost those gains due to a pill i had to take because of my ADD. I am back at my peak now after 1.5 years of lifting
This video comparison doesn't include natural vs enhanced athletes.
No hard disagree. U should compare yourself to ur friends, family members, acquitances/peers and ppl u dislike. Comparing yourself to others can and should help motivate you. If you just say stuff like ‘it’s you Vs you’ it’s a loser mentality cos there is no reason to be competitive and push forward. Then when you’re happy with ur progress, u end up falling off.
Thank you so much for this video! I was trying to see how realistic my progress is and I was quite disappointed in my progress but I seem to be on track. I’m 28M 235lbs at the moment started jogging/gym using machines about 5months ago. Just started doing free weights 2 weeks ago and tried 1 rep maxes at my friends place last night. I did a half marathon last month with 19mins/mile 😂, deadlift 270, squat 155, I didn’t test bench but I do 3x10 at 95lbs. I appreciate it to know that I’m on track 😊
Where you at now buddy? Still hitting it?
This is insane my view of my strength was way skewed I’m starting off in the advanced stage for women with less than 7 months of training, on every powerlifting lift. And that’s all self taught so far, this is so intriguing to me
I do think the women's category for strength is too low. Most women can achieve advanced stages of strength than men by this standard. This is especially true for leaner women who specialize in strength training.
@@MT-pe8bhtru. Freak levels for female bench would should be more at like 1.5x+ bw
@@MT-pe8bh im so excited to see what more info we have on women’s strength potentials , training styles that benefit us and what that looks like at elite levels I think the bar is way higher than what we know
You have some good genetics then. IF you train hard every time you can really make hella progress
Yes dear, I will do the dishes tonight. No worries
1.75 squat , 1.19 bench , 2.12 deadlift. Hoping to improve massively over 23. Best of luck to everyone!
how’s it going?
@@emeralff881 fr
These numbers are similar to mine
what's up with the decimal? you lift just 1 kg?
@@AshishKhetwal the numbers are ratios. he means that he has a 1.75x body weight squat, a 1.19x body weight bench, and a 2.12x body weight deadlift.
I really needed to hear this. I was weighing in at 72kg with a personal best bench of 100kg (7 Months of working out at around 5-6 gym sessions a week) and I'd hit a wall with my growth and became extremely depressed and body conscious, I've actually been afraid to go back to the gym because of this paralysing fear of failing. Seeing someone put numbers and times to it all and seeing that I was doing a lot better than I had convinced myself has genuinely given me food for thought.
For 7 months of working out thats a very strong bench press. Keep it man!
Ive been going for 6 months and my bench is 65 but i am 15 and weight 61KG. Your 100KG bench is great and you should be proud
you became depressed while having such a strong bench? sounds like you have a serious mental health problem and need to stop looking at social media to compare yourself with
Nigga wtf. No way people actually think like this
95kg bodyweight and I'm struggling to even come close to 90kg bench, most of the times I'm failing the 6th-7th rep at 85, and most people looking at me on the streets consider me "athletic" and "bulky". So you're already way into the intermediate period of your training, and already lightyears ahead of most of us. Don't feel bad, because you've left bad behind long ago :D
Jeff I really appreciate this video. I just started doing this seriously 6 months ago and have always thought I had below average to shitty genetics. But i can see I'm pretty much progressing as expected.
Amazing Guide Jeff!!
Clearing up a common critique of my standards: "The standards for women seem a bit low, especially for the bench press." There could be a few things going on here. First, keep in mind that I ultimately set up these categories (advanced, elite, “freak”, etc.) for the masses, i.e., a general lifting population. While I did lean on data from powerlifting competitions, I did this mainly to extrapolate those competitive results into general recommendations for the broadest array of lifters possible. One of the difficulties I had in setting up the standards was accounting for the fact that the ratios start to run away at the highest levels of competition, especially for lighter weight classes. For example: the current world bench press record in the women’s 52 kg (114 lb) weight class is 113 kg (248 lbs). That’s a 2.1x bodyweight bench!! “Ok - so maybe the Freak tier should be somewhere closer to 2x, right? Surely it shouldn’t be as low as 1.25x if the record is 2.1x?” Well, consider that in the 76 kg (167 lb) weight class - which is a middle to light-heavy weight type of weight class -- 26% competitors (4/15) at Worlds this year DID NOT EXCEED a 1.25x bodyweight bench press. When 4 of the top 15 strength athletes ON EARTH do not exceed a 1.25x bodyweight bench, that doesn’t make it seem “too low” for a “freak” categorization to me. I can see how it may seem generous to those who are truly elite (and humble about it), but I don’t think it’s too low overall. Okay, but what about lower weight classes? Well, this year in the lightest female weight class at IPF Worlds (47 kg/103.4 lbs), the highest bench:bodyweight ratio was 1.77x and the lowest was 1.17x. In the lightest weight class there is (at Worlds!) there were still competitors who didn’t reach freak status. This doesn’t sound like I’ve set the standards too low to me. To play Devil’s advocate - maybe I could have gone as high as 1.5x? But then the majority of world-level lifters would not be considered freaks. That doesn’t seem right to me. Maybe I could have gone somewhere in the middle (let’s say, 1.35x for the freak tier). Maybe. But one thing I should mention is that I really wanted to give standards as reasonably “round” figures. For me, this meant that they would be delivered in increments of 0.25. I had two reasons for this: 1. Presenting the standards in more precise increments (ex: 1.30x or 1.37x) would give the impression that the standards are less arbitrary than they actually are. To set the tiers at 1.37x or 3.14159x makes it seem like there is more algorithmic back-end math going on than there actually is. My standards are ultimately arbitrary. As I said in the video, they are based on my coaching experience, existing scales from high-level strength coaches and powerlift event results and records. For what it’s worth, I did have the strength scales peer-reviewed by some people with closer ties to strength sports than me. Still, they aren’t objectively calculable enough to warrant a level of precision beyond quarter increments in my eyes. 2. Chunking the standards like this was a bit of a stylistic preference for communication purposes. People are able to remember nice round numbers more easily and often find them easier to follow. If I had gone with more precise/less round figures, I worry that the people I am ultimately trying to reach would get bogged down in a level of meticulousness that wasn’t built into the scales to begin with. I said in the video that the numbers do break down a bit at high bodyweights (skew against you) and they also break down a bit at low bodyweights (skew in your favor) but knowing this wouldn’t make me adjust the numbers. Besides, I did factor this in on the front end by making the ranges as broad as I reasonably could. Of course, it’s impossible to capture every single lifter accurately, since the scales are inherently general, but I think they do a very good job overall. One thing that I think is going on with all the levels, is that people are exposed to a lot of insane, outlier lifters on social media. The most impressive lifts get the most traction and these are the ones we see the most. This doesn’t mean they are the most common, or even common at all. This may be skewing your perception of my scales to some extent. If you ranked highly, be proud! You’re doing awesome! If you ranked lower than you expected, use that as motivation to keep improving and becoming your best, strongest version of yourself that you can be! Hopefully this helps clear up some of that confusion! Also, I do think that this criticism is totally understandable, and I had anticipated it coming before uploading, so rest easy knowing I had considered this beforehand and still stand with the numbers as they are. Appreciate the feedback as always guys!! -Jeff
That’s a lot of effort I read through it all But I am guessing a lot of people won’t read it
Hey guys (Jeff), I've only been training progressive overload for around 10 months, I'm 5'2 and a 120lbs female who's 19 years old and my Squat is 205 / 6 deep reps, my (sumo) deadlift is 275 for 1 full rep, back straight, and my bench is 135 for 1 rep with bar paused on my chest... I'm a bit confused, are my genetics that crazy or are these standards low? Also-- if my genetics are really that crazy, I might actually consider powerlifting; do you suggest this? If so... I may actually hire you as a coach at some point xD
@G E T R E K T I'm not taking test, and give me someplace/somewhere to send some vids and I'll send em
@G E T R E K T gotchu lemme edit it up then
@G E T R E K T I just uploaded 2 Short videos of my bench and deadlift
I’m one of those lifetime intermediate lifters. Simply shining a light on this honestly helped me understand I need to commit to a new plan. What worked once before doesn’t work anymore.
Is this trolling?
Also get your hormones and bloodwork checked by a sports doctor. No shame in taking supplements just to bring you back to a natural levels.
How long you been lifting? Switch up your plans for sure. Stick to one for awhile take a de-load then switch it up a bit. I don't know why but for me full body 3x a week works but I would always switch up my exercises and maybe the volume after de-load a little.
This video changed my view around my genetics and how strong I am. I always thought I am at an intermediate level, considering what we see all over social media. But I am actually at advanced level, in my first year of lifting, which makes me want to push harder to see what I am capable of in the years to come. I always thought I had shit genetics, and I always felt bad about it, this video motivated me a lot. I don’t think I will ever get to freak level, I don’t think I have the genetics for that,(especially after the dude he showed as an example, dude is an alien) but I really wanna hit elite level in next 2-3 years.
Thank you for this video nice to have a decent average comparison and goals to reach to get to new categories, works well with my gamer mind. I'm happy I have got to the intermediate strength in 9 months, and this has giving me physical goals other than reaching 180 lbs body weight, I hope I have it in me to get to elite level but I'm worried about when my noob gains finish. Love your videos btw.
Damn and I always thought I was lagging behind in strength or wasn’t as strong as others. I hit intermediate numbers my first year. We’re our own worst critic. Count your blessings.
same. when i was 14 and training for two months i thought my 165 squat 1rm pr was below average. in hindsight it was completely fine.
Same I haven't finished my first year yet(like a month left) but I am in the intermediate category
@@ianguarin9773 Yeah those are probably pretty above average numbers tbh, I'm 16 working out for about 6 months or so and can only squat like 200lbs so ur definitely stronger than I am
Fr. I've been lifting for under a year and both my squat and deadlift are considered advanced. I never knew I was considered that strong
It was the complete opposite for me, and I'm still not getting stronger while in the beginner category.
Finally got out of the noob zone after 4 months of consistent training. Man these main lifts give me anxiety but it feels good to set new records and improve.
Very informative. Makes lifting goals realistic
Wow, i thought i was bad at strength but I've been training for 1 year and some months and rep out fo 3-6 range my level, thank you jeff for this type of videos
I'm one of those 'lifetime intermediates' you mentioned. I've gone through literally 5 cycles of high-beginner to high-intermediate over the past 10 years. I seem to plateau somewhere around 1.75x-2x BW squat and deadlift, which would be fine, but around then I usually start to accrue minor injuries (usually lower back, and now, inflamed AC joint so bench is out too) that totally throw me off. I'm honestly considering just accepting that compounds aren't for me and sticking with machines so I can actually stay fit 365 days a year and not repeatedly de-train like this.
run gear
Broski it's likely your form more than you'd like to admit. You should dial back when you reach your ceiling and focus on building hypertrophy so you can smash through your plateaus when you go to try them out, I reccomend running through higher rep ranges of 8 through 12 reps purely to strengthen your joints. It makes breaking the plateau easier
Do you perioditize? Its essential for both hypertrophy and strenght.
@@simonnilsson5356 building off what Simon is saying, you cant go heavy all the time. To build strength you gotta train it and that means in all rep ranges not just within a 1rm. You only have one cns so you need to program wisely. To sum up you can't go heavy all the time. Also didn't mean to tag you Simon.
Make sure to incorporate de-load weeks, deep tissue massages, daily stretching, mobility work fish oils, 8hrs of sleep, and cryo is nice too. If you’re going to train hard, you have to recover just as hard.
Considering I’ve been training for only 4 years I’m glad to see I’m on the upper end of Advanced. I’ve loved the process through and through and I genuinely didn’t expect to be on that scale.
If you hit those numbers there is no way in 4 years you haven't figured out your a freak of nature. I genuinely think your genuinely lying about not knowing.
@@badboybs98 quite honestly in some aspects I figured I was slightly above average but never a “freak of nature” and by no means I am one. Upper end of advanced in 4 years doesn’t seem that crazy of a feat considering that I’ve had the benefit of really solid training during those 4 years. Some ups and downs ofc but all in all I stayed rather committed and figured my progress was just solely due to the fact that I’m more committed than the average person. I love fitness, hell I’m a personal trainer now. So I figured it was more or less normal if not a bit above average.
After 4 years I am at the low end of Advanced. Squat comfortably in advanced, Bench dead middle in intermediate and Deadlift at 2.25x just at the boundary. This is at 3 and a half years trained, though. I've went for hypertrophy and had a break the past 6+ months
@@aceusmusic2168 same here, ive been training for a year now and i find myself on the upper end of the intermediate class, I think a big part has to do with my eating during my first year where i was pretty much in a surplus the entire year
@random viewer huh?
Awesome. Thanks for sharing this!
11:10 Taylor’s little joyous hop right there says everything that needs to be said.. Being able to jump that high with NO need to bend shows us how ludicrously strong his fast twitch fibers and tendons are.
As a woman who took a break from powerlifting during to COVID and life situation, the stats in this video are really reassuring! I love how this video recognizes not only the strength curve differences between females and males, but between individuals due to their own genetics. So much thought went into this video
I’m glad that you’re getting back into working out again. Keep at it!
Sometimes I feel down on my lifts especially seeing all the freaks on social media, but man did this video give me a massive boost in confidence. 180lb bodyweight and my maxes for bench are 225, and squat is 350 after a year and a half of lifting. Unfortunately a lower back issue has ended deadlifting for me but before that I was able to hit 395 once. Really appreciate videos like this.
Same reason for quitting deadlifts. Havent found a reason to try them again, since all my other lifts are improving really nicely
You should go to a chiropractor. It's probably a spinal issue with a bone that moved out of place.
@@carlosdesantiago303 I did and that’s how I got to the bottom of it and get it back to full strength. I just don’t want to risk it again. For me there’s plenty of other ways to build a strong back
@@tylerszach3634 deadlifts are too high risk and low reward in terms of muscle building. Great for overall strength but muscle building not as much
@@JfaJosephR9 Agreed man. My substitute is spamming Yates rows. Perfect mix of strength and hypertrophy for me without the risk of ruining my lower back again.
Im on intermediate when im lifting for one year and 3-5 months, so i think im not that bad in this. Thank you so much, SO GREAT VIDEO!
I just hit 315 bench press in two years exactly. Started with a 135 bench. My OHp is 215. It was 65 lbs when I stared. Thanks Jeff for all of the knowledge which helped me get here.
Interesting. I assumed I was a noob on all lifts but I’m actually heading for beginner status with my bench at 105lbs. Sweet!
How much do you weigh
@@stare4539195 lbs
Pleasantly surprised as well. Always thought my bench was super weak but seems like I'm on track if not a little ahead 3.5 months in.
Bench 105lbs for one rep or how many reps?
@@ClashwithBuzz 6 reps!
So good to see that the past 5 years I’ve been working out haven’t been for nothing. I’m on the beginning stages of Advanced and it just gave me a new kick in the ass to push harder
I've been lifting for 2 years and had to take a long break for a back surgery at the age of 16. I am still 16 and have only been back for about 4 months and have a 1.6x bench, 2.3x deadlift and a 2.2x squat all at 145lbs body weight. I love the faces I get at the gym for bench, I am doing 220 for 3 reps
sorry to hear about your back surgery....................you want to have a long career..................my friend at the gym pushed himself too hard on squat and did not get to have a long career
Glad to see you back pumping iron :) You're a strong dude!
You dropped this 🧢
@@Bombus143lol its not cap, at 145 its very believable. Im 148 with squat 2.1x ,bench 1.8x, deadlift 2.3x and I’ve only been back to the gym for 3 months. It’s kinda unfair to make comparisons if you’re young and have low body fat.
We are currently nearing the end of month 1 of training. I'll be setting some new official PRs soon with the help of some of my friends who have been doing this for much longer than I have. So far I know my PR on deadlift was 275lb mid way through this month and my last PR on bench is 135 at the start of the month. I never set a PR on squats. Sadly, I am a pretty high BF% and weigh 230lb, but I am not all too worried about getting shredded right now and not have muscles to show for it. Strength comes first for me.
Competing anytime soon? I'd love to see you crush that bench record.
Yoo Justin
@@JustLeein hey Justin
justin 😮, hi
@@JustLeein for the average newer lifter this applies well
Justinnnnm
I have quite odd genetics (which I knew before, but this points it out further). I have been lifting inconsistently for a few years now, and I have done squat, bench and deadlift for the same amount of time. Despite that, my bench is still at 75kg (nooob level) while I can deadlift 210kg (advanced). On deadlift I make progress even if I only lift once every 2 weeks, while on bench I get stuck unless I train at least twice a week. I am 188cm and 91kg (6`2 and 200 pounds) and also I have massive legs but pretty small arms. Might also be a result of me being a runner and a regular cyclist in the past!
Same here 6ft4 can’t do more than 80kg bench and 180 DL. Squat 145kg
need big tricep for big bench i think, hammer them n should go up
I’m 6’2” 210 lbs and have a 320 bench and had to focus for a long time just to get that while everything was on maintenance, Jeff is right on that for sure
@@mnatnm7169 thanks!
I’m the opposite, I do pretty good on bench and rowing, while being shorter than average. I’m pretty good at deadlifting too, but squats are so annoying to do so I always end up choosing alternatives. I should be good on legs considering my sport past (cycling) but nope, I have small legs and no hamstrings. But I have massive traps that I feel on every upper movement for some reason
man damn why are you videos so high qualtiy i only watched 2 and im amazed
Thanks Jeff, I have been lifting for around 9 months and have been going hybrid with calisthenics for the past 2 months. I have gotten to the point where I am almost graduating the intermediate stage and hitting advanced stage. I have a 1.39x bench, a 2.12 squat, and a 2.48 deadlift all at 155lbs. I am really proud of myself, and you let me know what my potential can clearly be. Have a good day if you are reading this.
That's impressive, in Just 9 months? How old are you? Have you done other experience in sport?
@@demonacogiuseppe484 I am 16 and I did basketball in elementary school and I run track currently, have been doing that for 1 year.
This is something that isn't talked about enough! Good on you for being open about the major differences between athletes. Lots of people can be disheartened by seeing monsters with wild routines.
I hope you can do another training session with AlphaDestiny, that collab you guys had a while back was quite fun.
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I've been training seriously for about 6 months, and on-off for 2-3 years before that. I've got a heart condition and find that a limiting factor, too. My gym didn't have a smith machine until recently, and for personal reasons I only train alone at 3am, so I kinda struggled to safely push myself with the squat and bench, lest I crush myself and noone finds me till morning. Beginner bench at about 0.9xBW, noob-beginner squat at 1xBW, and advanced deadlift at 1.75x BW. The freedom to push myself on the deadlift has helped a lot, letting the lift shoot up compared to the others, and now that there's a smith machine I can hopefully safely push my limits on the others. :)
This is cool to see. I’m 31 and have been casually lifting since college while picking up activities like rock climbing and Jiu Jitsu. I recently started taking lifting extremely seriously for the first time over the last 12 months and am currently at intermediate to advanced. At BW 185 my squat is 300, my bench is 285 and my deadlift is 425. Good luck on the gains everyone!
Good stuff
Nice work bud
At age 31, I've basically been intermediate since after college. During college, I peaked at a few advanced numbers but a couple injuries to my back and neck during college have prevented me from psychologically being willing to break PRs, but I've matured (or aged) over the years into being truly content that I can lift high numbers at the intermediate level pain-free. At the same time, I think my goals have changed a lot to be much more cardio-centric. Lots endurance training balanced with strength prevents me from achieving higher levels of strength since increased musculature, or rather, size of the muscle cell, inversely correlates with mitochondrial (aerobic) efficiency; not to mention, heavier bodyweight becomes quickly counter-productive to endurance performance.
About to turn 30 myself and this is basically my situation as well haha. At least we're staying fit!
I’m 28. I definitely noticed a transition from hypertrophy when I was younger to more strength focused the last few years. Now I’m slowly changing from strength to focusing on cardio and longevity. I notice a connection between these changes and the size of my ego.
Nice. Just discovered I'm a lifetime intermediate 🙈
I've been going consistently for the last year (after exercise on and off for 5 years) I'm going to keep getting stronger and I'm ready to get the numbers for the big 3 compounds up. Currently I can do my bodyweight on all 3 which is good tho. We all got this! Keep going everyone!
Aiming for the advanced status by the end of the year! Hope I will achieve it
Absolutely great video here, really helped to put things into perspective for me and makes me feel more confident in where I'm at. I've been pretty inconsistent with the gym, typically only going maybe once a week with a pretty sedentary job, mostly due to my night shift schedule making things harder than it should to fit in properly. Regardless of this I'm surprised I'm not in the noob category but much closer to a low intermediate/high beginner (1.36x squat, 0.9x bench, 1.6x DL). Granted I tend not to do progressive overload training, which I really should be getting into now to see how it effects my strength especially in my weakest lift. Keep up the phenomenal work!
Great video. It’s reaffirming to see that I’m right in the middle range of where I should be after 2.5 years of steady training. As humans we always compare ourselves to what other people are lifting and it can be demoralizing
This is actually really encoraging for me im in the intermediate range after starting the gym about 4 months ago tough tbf ive always worked on physical jobs since i was 14
Yeah I always think to myself all these rails that lift a lot must have had prior physical experience one way or another. I'm 160 pounds still stuck on 100 pound bench. No prior athletic experience and work an office job with no lifting.
@portman8909 Do 90% of your max on every body part you workout the last set for 5-8 reps and you'll get stronger.
I've been training for 5 months and I started in the beginner and now I'm on the high end of intermediate, looking forward for advanced this year
Now this is an encouraging video. I've only been working out for 4 weeks and those barbell exercises were my least favourite, because everyone can see how little weight I have on there, but according to this video, I'm already on the upper side of the noob category.
yup ! same here …. i’m so excited
Barbell is your gym wife/husband. Love them, get strong at them.
How is it going now
@@_.__._._.____. It's going ok, had to take a break due to a not gym related shoulder injury which set me back a lot, but I'm getting back to where I was before that injury step by step with every workout. And overall I've already reached my main goal which always was to get a body I feel comfortable in again.
Always remember that even if you're not lifting 2 trucks on top of another, you're still stronger than the majority of the other population that doesn't work out or even goes to the gym. So pat yourself on the back for that and for even having the will to go to the gym and improve yourself
glad you did this, a lot of people progress differently. I found myself in the middle of how long it should take for each stage. Granted I don’t train as much and as hard as I possibly could. But I really appreciate just how honest and realistic this progression is. Good video!
I've been training the SBD for 3 months, keep in mind I've never trained for one rep max, I'm 14, and I've always thought I was behind on strength, but these standards gave me some new confidence. My bench is the weakest at 110 for 7 reps, squat is 200 for 6 reps, and my deadlift is 195 for 8. Considering I'm 150 pounds at 6'1 and only been training for 3 months is pretty good compared to these standards. Great video Jeff, love the channel.
U shouldn’t be at the gym if you’re 14. That’s still a teenager. My brother is 14. U should wait until you’re 16-18 (an older teen or an adult).
@@bobdarrick2628Nope, it's a fine age to start. Puberty at that age is like natural steroids. I wish I'd started during puberty.
Like I care what you think.@@bobdarrick2628
@@SeekingBlood no it’s too young
@@bobdarrick2628No it's not.
119 lb 5’1” female here. Been lifting for 2+ years, just turned 40. Current 1RM: Bench 114, Squat 172, Deadlift (sumo) 238. However with my bench with my working sets I’m stuck in the 70-80s, and squat I pulled back and decided to work on my form. Most of my working sets in squat are 1x my body weight perhaps a bit more. PRs in each are 89, 153, 238. So my bench and squat are intermediate but my deadlift right now is probably advanced. It’ll be awhile before I can bench 119, squat 178, deadlift 267 (2.25x my current body weight of 119) Currently most proud of my deadlift, 2x my body weight!
Jeff's advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took amuscle gain plan from Dietarize, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you Jeff for all the work you have done over the years.
Fuck off with Dietarize already.
very original comment...
Thank you for this video. It made me realize how weak my bench press. I’m way behind, probably a lot to do with a surgery I had. It affected my chest the most. And I have long arms. So! I’ll prioritize bench press and I look forward to see what happens! (I really like your channel and you’ve done much for me. Your content is helpful, chill and necessary for a “healthy” way of how we “should” look at health.)
Respect brother ❤
I always thought my numbers were bad but it turns out I went from beginner to intermediate in 8 months 👌 that’s pretty motivating
I trained calisthenics for 5 years and transitioned to primarily weights around a year ago. It's really interesting to see these numbers and the transferability of my strength. I'm in the intermediate stage ATM but still progressing as I get more comfortable with the lifts.
“Starting” as an intermediate and also being able to do all these cool calisthenics tricks doesn’t sound like a half-bad gig.. I’ve been lifting properly for about 2 years now and thinking of doing more calisthenics. The core you guys have is always insane!
@@jooot_6850 we might have good abs and obliques but our lower back isn't as strong as the weightlifters. Took me a while to get my lower back stronger for heavy compounds even though I had the pulling strength in spades
According to this I'm at least doing better than I thought I was after 3 years of serious/consistent lifting. Squat and Deadlift are both Advanced and Bench is Elite! I really appreciate you adding a reference range for women as well. Most similar videos only focus on men which is not as helpful to me as a small female. Love your content!
Something tells me you are going to be elite in everything by the 5 year mark. Definetely above average genetics and dedication.
I feel like the numbers for women are a bit low. I don't feel like I should be intermediate, I've had a lot of trouble with injury etc over my three years so I'd expect my weights to be beginner not upper intermediate.
It's cool to see voice actors that lift!
@@Ailieorz I mean, I think it would be really hard to have an actual definitive benchmark for these things, but they are based on data and probably aren't TOO far off. At the very least, I'd say to take it as a sign that you're doing the right things and making great progress despite setbacks~
@@Ailieorz Look at Jeffs new community post!
He mentioned the key from getting out of intermediate to advanced, but I stuck with the intermediate style of training and reached what he calls "Elite" numbers. I think just consistent effort is the key.
Sweet! Haven’t lifted for about 5 years, but happy to see I’m already almost out of beginner phase after about 2 months back at it.
wow, you got my EXACT range of beginner and starting intermediate: 2 years, exact numbers on squat (deep barbell) and deadlift (with a trapbar), but a tad higher on bench. I do 8 reps at the end of a 4 series per exercise, increasing 10 kg each time and decreasing 2 reps on each series. I had surgery for 2 herniated discs some years ago though.
I really appreciate this video. As someone who's been lifting consistently for ~3 years I struggle with having a negative outlook on my strength levels because I compare my strength and progress to other people. This video really helped me realize that I'm doing great for the amount of time I've put in.
I feel that bro. I was just saying I thought I was a noob because I watch russel Orhii
I’m 16 and have been seriously training for 6 months and I’m 150lbs and I’m high intermediate
That’s great. What are you using to track your lifts? Writing them down or an app?
im ngl those strength to body weight ratios were insane man. you're a beast my guy
Thanks for the video Jeff. This helps a lot as I have been in the Intermediate lifer category for quite a while (5-8+ years in the category) watching others far surpass me and wondering what it was that contributed to it. Looking forward to planning with this in mind
I'm 22y 80kg, after finally stepping in the gym for the first time in my life about 1 and a half months ago its the best decision I have ever made. I tried bench recently for the first time and I found I can bench 55kg about 3 reps before needing to rest for a sec. It is so much fun trying new exercises and researching this stuff as well as seeing clear progression. If I could I would gym everyday but realistically 3 times a week is the most optimal for me.
You have so much potential!! Keep up the good work 💪
I hope you're still making good progress? :)
@@lukaskarlgerhard yea I am, I bench 60kg now and my one rep max is about 70kg
@@solaire7046 oh my gosh same but I'm 13y old.
@@mikakoivisto6504 lifting is about being honest with yourself man. And don't worry about weight too much when you that age, just eat healthy and try get involved in a lot of sports
about a year and a half in of training (had two breaks of 6 weeks and one of three months due to a lot of travel, so all up probably a year of consistent training) im about 80kg (1x) bench, (1.5x) 120kg deadlift and (1.31x) 105kg squat at 80kg, 5 foot 10. Started at like 45kg bench, 70kg deadlift, 50kg squat. Thankyou for confirming that i am pretty much bang on track. :)
Barely squeaking into intermediate at 16 and I’m proud. Thanks jeff
Really insightful… and disheartening at the same time 😝
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------♥️ FULL-HD.SNAPGIRLS.TODAY/rachel/?[Romantic-sex💋 🌹love melody🌹 Gaze: "Amazed" Lips: "Sensual" Smile: "Sweeter" Body: "Colder" Жизнь, как красивая мелодия, только песни перепутались. #однако #я #люблю #таких #рыбаков #垃圾:washhands:
Same. Im forever intermediate because the level of pushing and dedication is not something i really care to do.
@@ststst981 Then why be disheartened about it? Nothing wrong with deciding you're fine with where you're at.
@@ststst981 If you're intermediate, you're easily stronger than most people and also in great shape vis a vis the population at large (assuming you do even a little cardio). Nothing wrong with that.
@@matthewivancic4311 yes I do agree with you but it sometimes depends on genetics, body weight, body f@, workout schedule, etc. and yes it takes awhile to get into intermediate. I’m 135lb and doing advanced workout, I would say that I’m quite strong for my age (19) but it a long trip to take me where I’m at now. But hey at least I’m still learning on lifting properly and have someone to help me out with my workouts.
ive been lifting for about 3 months and i have a 245 squat, 275 deadlift, and 165 bench. I'm 6'0 and 150lb so im pretty damn happy with the progress.
Good shit brother. Keep up the good work
i am literally the same height as you with the same bw and have the same squat and deadlift but a slightly lower bench, and also have been training for around 3 months on and off. seems like you'd be a perfect lifting partner
wtf i have a 245 squat, 275 deadlift, and 145 bench at 6 foot 155 lbs... scary close
@@ivy-sd3iz bro wtf me too
@@bear1921 well now I’m 270 squat, 315 deadlift and 175 bench at 158 pounds bw
I watched this video when it first came out, and review it occasionally to get perspective. It always makes me realize I'm a lot stronger then I thought.
Ive been lifting for 3 months and this makes me happy af
Update: I've survived my first 7 months of lifting. Benched 135 lbs, Squated 215 lbs and deadlifted 275 lbs at 125 lbs BW. Jeff was my entry into how to do the gym. I intend to continue my push to 1/2/3 plates but will dial back the progression as my cycling season is fast approaching. I'll see ya'll next winter.
LFG!!!
Damn u strong, I can only bench 3 times 135 lbs(my bodyweight).
ITS BEEN 5 MONTHS, WHATSTHE PROGRESS LOOKING LIKE????!!!
@@Chris-ls1ub with my cycling season in full swing, my goal has been to at least maintain my strength and I have succeeded. I can still bench 135 and I squat 205 for sets of 3-5 reps routinely. The big news is I hit 3x315 in the deadlift @ 130lbs BW to accomplish my goal of 3 plates. It moved very well and was easier than expected so I'm sure I have more. My only goal left is a 225 squat which I will get this winter. Meanwhile, I've never been better on the bike. I'm stronger and faster than last year with much better recovery. I've been more competitive in races and can tolerate much more mileage. Honestly, I feel phenomenal.
Lifting goes very well with cycling. The punch, durability and accelerated recovery you get from it is unbelievable
Let's goooo I am a beginner and I'm proud of going on the right track based on this useful video. Thank you Jeff!
nice keep going!
I don't do bench, squat or deadlift due to previous injuries. But this is what I do. I genuinely don't know what category I'd be considered. I'm 6'1 and and weigh 195lbs. Preacher curl - 120lbs 6rx5s French press - 120lbs 6rx5s Hammer curls - 55lbs 6rx5s Rope cable triceps extension - 195lbs 6rx5s Seated leg press - 395lbs 6rx5s Seated Quad extension - 250lbs per leg 6rx5s Hamstring curls - 170lbs 6rx5s Standing calf raises - 600lbs 16rx5s Standing ab rollouts - 10rx4s Back extensions - 55° with 110lbs dumbell 6rx5s Free weight abdominal leg raises 20rx4s Decline straight backed sit-ups - 10rx5s while holding 55lbs dumbell over head Straight armed muscle ups - 10rx5s Dual cable chest press - 360lbs 6rx5s Seated compound row - 200lbs per arm at 6rx5s Chest fly - 265lbs 6rx5s This is a normal workout week for me currently.
I used to be in the Advanced category but a lot of stop-start gym cycles over the years means that I’m almost 40 now and more focused on looking after my back and joints so happy to stay intermediate for the foreseeable future. Staying healthy, fit, somewhat strong, and most importantly - Injury free is fine for me.
Jeff's programs are the only ones in the market I consider buying. He is more of a coach and lifting connoisseur than a fitness influencer.
Another factor is rest. Without rest you won’t see gains. When you have young children in your house it is often hard to get the needed rest as they often wake up at night. Right now it is mainly my 3 year old that wakes up at night. Hopefully as he gets older he will be more like his siblings and stop waking up so much. Then maybe I can finally move from intermediate to advanced. Maybe then I can even get any older son into it too.
Agreed, being a busy parent with a full time job isn't represented well in the fitness world to my knowledge. The lack of sleep, energy required to take care of kids, and stress of work make consistent gains very difficult.
just push through. Things will never stay the same.
I think the time ranges account for that somewhat. We all have different builds and different circumstances, so we’ll progress at different rates. In the more severe cases though, yeah, best you can hope for is very gradual progress. Dr. Mike Israetel talks a bit about that in some of his videos. If you’re maintaining anyway, better to do it consciously and keep your physical stress low. Then when you can give weight training more attention you can really hit it hard and make some good gains.
Welp, whatever.
The fact that you're a parent who consistently goes to the gym alone should be applauded.
this is great! I think it would be much better to have some sort of graph where you show how those expectations change based on height. For example, I'm 6'6", and I feel like even though my muscles are bigger than someone say, 6'0", I still feel like I'm at a huge disadvantage for a lot of lifts, simply because my limbs are longer, and the strenght/weight ratio affects me a lot. Maybe I'm jsut trying to give excuses though
Come on, Git gud! No, you are likely onto something. Far into the other direction. I didn't lift much, but being short and light (under 55kg) in early HS I was putting up over double my body weight in bench and squatting even more. As I gained size my max went up but as a percentage of body weight it dropped. Today, if I could bench my body weight, I would be impressed.
I am in the beginner category!!! Awesome. Thought i was noob so that is eye opening.
Jeff, this was BEYOND extremely helpful in helping me figure out how to progress as a noobie lifter 🙏
are you still at it?
@@johannes01 yessir!
@@mattkraig good luck champ 💪
Of course I watch the videos because of the content but I highly appreciate the structure of your videos. Very clean & clear!! 👌 Great job!
Jeff is the best gym channel on youtube
Hey everyone, just wanted to share my fitness journey. I'm a 34-year-old natural power builder from Argentina, standing tall at 183 cm, weighing 93kg (15.5% BF), been erratically hitting the gym since I was 14, but got serious in April 2019. I've been dedicated to Jeff's Upper-Lower training program for over 4 years now, and it's done wonders for me. My stats: SQUAT - 190kg (2.04 times BW), BENCH - 150kg (1.61 times BW), DEADLIFT - 225kg (2.42 times BW). And that puts me on the low end of the advanced tier. Huge thanks to Jeff for his amazing program. If you're serious about training, I can't recommend his program enough. It's been a game-changer for me. Cheers!
Good stuff, Jeff. Trying to hit the intermittent/advances in the next couple years on top of ultra marathon running and having watched many of your videos, it seems intermediate may be where I live if I’m cross training this much. Thanks for all the science
This makes me feel better. Been lifting for less than 6 months and I'm almost to the intermediate on my bench. Probably 2 months and I'll be there.
Makes me feel like shit… im a beginner still… iv been working out for years😂
I have adjustable dumbbells at home that only go to 20kg each for exactly 7 months now. Last week was my first time ever at a gym because I wanted to feel heavy weight with the deadlift because 40kg is just not enough and did 100kg but my grip gave out first. Yesterday I did with mixed grip and got up to 120kg deadlift and 93kg squat @71kg bw. I thought I wouldn't need the gym to build a better body but already looking forward to it later this week.
Fantastic video Jeff. The time and dedication it took to generate these percentages based on data points from past competitions and your own coaching experience must have been quite the undertaking. Your charts clarified my own goals. Thanks.
Yeah he clearly put a lot of effort into this one!