As an athlete, it is important to not only have strong physical capabilities, but also to have a clear understanding of your own strengths and weaknesses. One way to measure and track your progress is by using benchmarks for key exercises such as the squat, bench press, and deadlift.
The squat, bench press, and deadlift are three classic compound lifts that are staples in most strength training programs. These lifts work multiple muscle groups and can help to improve overall strength and power.
So, what are some benchmarks for these lifts that athletes should aim to achieve? Here are some general guidelines:
Squat:
- Beginner: Bodyweight x 1
- Intermediate: Bodyweight x 1.5
- Advanced: Bodyweight x 2
Bench Press:
- Beginner: Bodyweight x 0.75
- Intermediate: Bodyweight x 1
- Advanced: Bodyweight x 1.25
Deadlift:
- Beginner: Bodyweight x 1
- Intermediate: Bodyweight x 1.5
- Advanced: Bodyweight x 2
Keep in mind that these are just general guidelines and will vary based on factors such as age, gender, and body type. It is important to consult with a coach or professional to determine your specific goals and progress.
In addition to using these benchmarks as goals to strive for, it is also important to incorporate variety into your training routine. Mixing up your exercises and trying new challenges can help to keep your workouts interesting and prevent plateaus in progress.
By regularly tracking and testing your progress with these key lifts, you can gain a better understanding of your own strengths and weaknesses and continue to improve as an athlete.