..When i started I lifted it up again after serious surgery, but the goals my doctor and trainer had for me weren’t exactly in line with my own goals. I felt that their conservative goal-which I might be strong enough to get off their patient list-was less ambitious than my hope that one day I could jump up my height. .. However, although each of us was aiming for something very different, the benchmarks we set (walking again, doing air squats, handling a mile hike) were the same.
Even if we don’t know where to go, we all train to go somewhere. The lifter consciously or unknowingly tries to reach the checkpoint. If you spend enough time in the gym, the progress will be automatic. Sure, following a good program will make you stronger faster, but it will also make a little progress for those who just have fun in the gym.
Some of this is due to the connection between the mind and muscles — after exercising often enough you will inevitably improve. But is there anything that the lifter should be able to see how strong you are, not how the training feels? Are there any milestones to watch out for?
Here’s how to use benchmarks and milestones to reach your weightlifting goals:
Why weight lifters use benchmarks
People love the number of rounds. According to a 2019 Washington State University survey, milestones (lost calories, salary bonuses) are shown at zero at the end and have a stronger psychological hold than if they were listed more clearly. The dieter feels achieved by losing 300 ounces. From 18.8 pounds. $ 2000 Canadian Checks Feel Greater Than $ 1,563 US
The same is true at the gym. 200 pounds benching. Or crouching 300 feels like a benchmark, and lifters should celebrate when they get there. Round plate numbers are an even bigger achievement. The large, tall plates that powerful lifters use in most gyms weigh 45 pounds. So when the squat jumps from 130 to 135, the barbell weighs 45 pounds. Also — they have reached a new level. I’m really happy just to put a big plate on the bar. There are two types of rounding numbers for lifting. One has two zeros at the end and the other is a £ 90 increment. Both measure progress.
Similar criteria define non-barbell lifting. This kettlebell chart recommends weights that athletes should use. A “strong gentleman” must swing a kettlebell of at least 24 kg (52 lbs), which is also the maximum weight of a “gentleman of average strength”. A “strong woman” should start with half that. Two-thirds of “female of average strength”. The same applies when raising the chin. Beginner men should be able to compete with a handful of intermediate athletes, and advanced athletes should be twice as capable. For females, both beginners and beginners cannot be in one person, and advanced athletes hover around a dozen. In both cases, the exact person shifts according to weight.
These numbers are wide and I feel that the gender distinction of kettlebell weights is not concrete. But beyond that, the same benchmark applies to all lifters, regardless of weight. Isn’t the “strong man” weighing 120 or 200 pounds? Isn’t the heavy swing of the light lifter more impressive? The same is true for barbells. The 225 bench press isn’t a big deal if the lifter crosses that mark.
Weightlifting benchmarks based on weight
When the lifter begins programming, it reveals a more accurate weight-based strength standard. There are many of them. One formulation says that a decent male lifter should be able to squat 1.5 times his body weight. A good lifter is double and an advanced lifter is 2.5. Deadlifts hover at about the same rate and go slightly beyond squats as the lifter gets stronger. These benchmarks (1.5 weight squats for men and nearly weight squats for women) lay the foundation for most training programs.When that number is reached, the lifter will be considered Fitted — Not a beginner — their strength path is turned on.
These benchmarks are a function of time. If the lifter is healthy, reaching a squat with a weight of 1.5 / 1 is done almost automatically and you get to work. (Sure, it’s hard work.) Two are time consuming, two and a half are quite difficult and even more time consuming. A triple weight squat set up by a competitive powerlifter may take 10 years to reach. After a certain point, every pound in the bar becomes much tougher.
However, the weight strength criteria do not take into account the lifter history or any health issues that can cause the lifter to hang. Lifters with a bar on their back that can’t move up and down should hit a number of rounds in a specific time frame rather than being objective because of gluteal muscle destruction during daytime work or poor aerobic exercise. You have to worry about it. Strong and supple enough to go through training.
Strength standards that are needed and often overlooked are: Into Gym. This is the standard of activity. It moves without injury and has a good sense of proprioception. Lifters who aren’t here yet need to work with sports, general physical preparation programs, or trainers. Doing so gives you enough strength and control to move and get in the right direction. actually strong.
Other types of weightlifting benchmarks
Ultimately, strength can be measured by the weight of the bar — and so on for some others. I often introduce new lifters to the list. A few years ago, a prominent trainer and kettlebell guru, the dungeon has barbell-based strength standards. The lifter can put the weight on the bench and the deadlift is doubled. It’s like holding the board for 2 minutes and jumping long. John also includes non-barbell strength assessments, such as a farmer walking his weight.
In summary, these requirements test whether the lifter is sturdy and well-shaped. Good core strength is required to hold the board for a long time. After sitting in a squat for 30 minutes, you need a healthy back chain and a strong waist to get up. By including functional movements that the lifter doesn’t train in the gym, John’s list includes not only the weight of the bar, but the big picture of strength.
Some of the requirements on the list stand out even more. The lifter should not only be able to put his weight on the bench, but also be able to sleep with only one pillow and be able to move from standing to sitting on the floor without help. Requirements do not test intensity or aerobic exercise. Instead, they are pioneers for functional health.
Sleeping on some pillows doesn’t sound unhealthy. What does it have to do with squat numbers? However, symptoms may appear if you need some. Failure to lay your back or abdomen flat without help can point to mobility problems and muscle imbalances. If you need to support the lifter’s neck with some pillows, you may be in a bad posture. I feel this pillow test is as important as the number of barbell plates. What is the point of becoming stronger if you cannot move properly? Fortunately, with the right kind of stretching and exercise, you can correct your bad posture. Then the lifter can be really strong.
Sitting on the ground without help will test the lifter’s adjustment, flexibility, and strength. A study published by the European Society of Cardiology found that the inability to do so correlates with higher mortality. According to the authors of the study, transitioning from sitting to standing not only represents some degree of aerobic fitness, but also “body flexibility, strength, strength-to-weight ratio, and coordination.” Represents. Most young lifters may be able to pass this test. But you have to give it a try to see if it isn’t.
Weightlifting and Benchmarking: Strength is a process
Not all lifters can check every item in John’s list, or any other item. Many of us are working on squats that weigh twice as much. That is the point of the gym.
But when we chase the numbers, it’s worth asking which criteria are driving them. Are we chasing the definition of rounds, more plates, more functional strength, or just having fun? As long as we are working properly, it depends on the lifter. Lifters do not need to be selected unless they are in conflict. When they are healthy and able to work, serious weight is put on the bar. It is this notion of fluid strength and athletic performance that leads to real benefit.
Leg Day Observer An exploratory look at fitness, a companion to GQ.com’s Snake America vintage column, and home to all of Leg Day. Due to the complex nature of the human body, these columns are intended to be taken as an introductory prompt for further research, not as an instruction. Read past editions of Leg Day Observer for a more thoughtful approach to lifting and eating.
