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Basic Strenght Standards

Basic Strenght Standards

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Published by: Ђорђе on Apr 10, 2012
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Basic Strength Standards
The standards presented in the following tablesrepresent a 1RM performance that can be reasonably expected of an athlete at various levels of training advancement using standardfull range-of-motion barbell exercises. These standards aredesigned for use by open age-group athletes, and do not applyto masters or juniors. In the tables above, the term "untrained"refers to the expected level of strength in a healthy individualwho has not trained on the exercise before but can perform itcorrectly. This represents the minimum level of strengthrequired to maintain a reasonable quality of life in a sedentaryindividual. "Novice" means a person training regularly for aperiod of 3-9 months. This strength level supports the demandsof vigorous recreational activities. An "intermediate" is aperson who has engaged in regular training for up to two years.The intermediate level indicates some degree of specializationin the exercises and a high level of performance at therecreational level. The term "advanced" refers to an individualwith multi-year training experience with definite goals in thehigher levels of competitive athletics. The term "elite" refersspecifically to athletes competing in strength sports. Less than1% of the weight training population will attain this level.Tables for the basic barbell exercises were developed from (1)definitions presented in this text, (2) the experience and judgment of the authors, (3) the exercise techniques describedand illustrated in "Starting Strength" by Rippetoe and Kilgore,and (4) published performance standards for the sports of powerlifting and weightlifting.
Adult Men
1 Un-trainedNoviceIntermediateAdvancedElite
114537290 107129123577898 11614113261841051251511486994119 1401691657510212915318618181110138 16421819885116146 17323422089122155 18325524293127159 18926427596131164 19427231998133167 199278320+100136171 203 284
Adult Women
9731 42 5066851053346 53 '71911143649587697123385261811041324055 65851101484460 72941211654865 77102134181517083110140198557583117151199 +587993123159
Bench Press
Adult MenAdult Women
Un-trained NoviceIntermediateAdvancedElite
11484107 1301792221239111614219424213298 125 153208260148109140 172234291165119152 187255319181128 164201275343198135173 213289362220142183 225306381242149190 232316395275153196 239 325 407319156 199244 333 416320+159204 248 340425
Un-trained NoviceIntermediateAdvancedElite
9749 63739411610553687910212411457 738510913312360779011614213264 829512215014870 9010513516516576i 971131461831818110412215819219888 112130167205199 +92118137177217

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