January 8


Unlock Your Athletic Potential: Top 3 Benchmarks for Athletes

By Jordan Millhausen

January 8, 2023

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:


  • 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


  • 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.

Jordan Millhausen

About the author

Jordan Millhausen is a highly skilled and accomplished young professional. As the founder of Wonderfly Athletics and co-owner of Wonderfly Events, he brings a wealth of expertise and experience to his work. Jordan holds a Mechanical Engineering degree from the University of Maryland, College Park, and has a background in data analytics, systems engineering, Lean-Agile Development, and project management. In addition to his engineering skills, Jordan is also a NASM certified trainer with a NASM PES (Performance Enhancement Specialization). He has been working in the fitness industry for over 10 years, during which time he has helped athletes and adults of all ages and abilities improve their performance and reach their goals. Jordan is particularly skilled in jump training, calisthenics, and strength training.

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