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Strength Standards: Where does your squat rank?

LOL, better hit that squat rack
chicken-legs1.jpg
 
Blues88 said:
Is this for a one rep max or a set?
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1RM
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
The standards (not norms) presented in the linked tables below represent a 1RM performance (in pounds) that can be reasonably expected of an adult athlete at various levels of training advancement using standard full range-of-motion barbell exercises with no supportive wraps or suits.

* Press
* Bench Press
* Squat
* Deadlift
* Clean

In the tables linked above, the term:

Untrained

Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.

Novice

A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.

Intermediate

A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.

Advanced

An individual with multi-year training experience with definite goals in the higher levels of competitive athletics.

Elite

Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.

Submaximum loads may be used to estimate one rep maximum values using the One Rep Max Calculator.
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http://www.exrx.net/Calculators/OneRepMax.html
 
Jarick said:
Don't think I've ever squatted more than 100 pounds and I weigh 175. So right around as much as an untrained woman :P
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I'm sure your legs could handle it. It's probably your back/shoulders that aren't accustomed to having all that weight on top of them.
 
Jarick said:
Don't think I've ever squatted more than 100 pounds and I weigh 175. So right around as much as an untrained woman :P
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Remember that the bars at most gyms weigh 45 lbs, do you really only add one 25 lb weight per side for squats?
 
ponder said:
Remember that the bars at most gyms weigh 45 lbs, do you really only add one 25 lb weight per side for squats?
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Back in 1990 I did 3 reps of 10 squats with just the bar at MCAS SC and I could not walk for 3 days after.
 
blueberrydanish said:
Hell in 1990 I probably couldn't lift even 10 lbs so you should be proud of yourself....but I was only 2 years old in 1990...=p
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Yeah I was a bit older than 2 at the time LOL.

I had a weight lifting coach who was the Marine corps weight lifting champ, a few years earlier. He was also a Sadist.
If I did not have perfect form he got Nucken Frutz on me.

I could leg press over 300 Lb on both universal and Nautilus machines but free standing squats with just the 45 Lbs takes a lot more than quad strength to do a proper squat.

have fun boys
 
Hockey speed doesn't require all that much squatting power, neither does good shooting. As long as you can squat 125% of your body weight, you can be a plenty decent player in any rec league. A funny note btw, I've barely ever done squats but I've been able to do the full load on a leg extension machine (3 bills 1RM). I think that's because inner thigh strength is super important for hockey but not very helpful for squats.
 
Nah I'm not squatting 25's, I haven't really gone to the gym since high school. Given a few weeks of adaptation I'm sure I could put up a decent amount of weight. Sure don't have chicken legs or anything for that matter :D

I'd be curious to know what my 1 RM would be, but not enough to sign up at a gym.
 
I refuse to attempt to find out my 1 rep max for squatting, I usually don't even squat that heavy even for reps...I'm not training to be a pro athlete so it's just not worth it to risk my back. I have done 210 for 6 reps on a final set before...but normally I'll do around 165-175 for higher reps after beating the crap out of my legs on the hack squat and very heavy leg pressing. If I had to guess I'd be just below advanced.

Edit: Not to mention a reconstructed knee 3 years ago...yea not going that heavy on squats haha
 
adaminnj said:
Yeah I was a bit older than 2 at the time LOL.

I had a weight lifting coach who was the Marine corps weight lifting champ, a few years earlier. He was also a Sadist.
If I did not have perfect form he got Nucken Frutz on me.

I could leg press over 300 Lb on both universal and Nautilus machines but free standing squats with just the 45 Lbs takes a lot more than quad strength to do a proper squat.

have fun boys
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Ya those bodybuilding guys take things a bit serious haha! On the leg press machine Ive done 400+ but been awhile since I havent been to the gym in like a year, not to mention even done a real work out. I figure I got a few more years before I got to worry about the extra effort to keep in shape, as for now my youth and beer league keep me in plenty of shape =>
 
DontPass2Rolston said:
I refuse to attempt to find out my 1 rep max for squatting, I usually don't even squat that heavy even for reps...I'm not training to be a pro athlete so it's just not worth it to risk my back. I have done 210 for 6 reps on a final set before...but normally I'll do around 165-175 for higher reps after beating the crap out of my legs on the hack squat and very heavy leg pressing. If I had to guess I'd be just below advanced.

Edit: Not to mention a reconstructed knee 3 years ago...yea not going that heavy on squats haha
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The knees are one thing, but if you do squats properly, they shouldn't hurt your back at all. I'm 175 pounds, doing about 320 at this point (usually hit a 2 set by the time I make my way up there), my back feels fine after each workout. Even with the knees, most people make the mistake of not going all the way down. That's a sure way to screw up your knees. Gotta go ass to the floor (or as low as you can go) otherwise you're just wasting your time and increasing your chance of hurting yourself.

Either way, Squats are a powerhouse exercise along with dead lifts. They supply you with such a great amount of strength. Also since they work out so many muscles (and large ones at that), they boost your testosterone levels more than any others. They're just all around great for building muscle. You can't build a house without a good strong foundation.
 
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Haha, I totally forgot about the 1RM rule for these things and was kind of sad about my squat abilities. I can do 3 sets of 10 at 250lbs, but most of the sports I've been involved with (hockey, kickboxing, wrestling) require quite a bit of leg strength and I'm still actively training so I'm kind of lagging behind. I don't think I'd ever risk injury on a one RM, especially with the squat.
 
GobiasIndustries said:
Haha, I totally forgot about the 1RM rule for these things and was kind of sad about my squat abilities. I can do 3 sets of 10 at 250lbs, but most of the sports I've been involved with (hockey, kickboxing, wrestling) require quite a bit of leg strength and I'm still actively training so I'm kind of lagging behind. I don't think I'd ever risk injury on a one RM, especially with the squat.
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250 @ 10 reps = 333 1RM :)
 
Advanced, which surprises me a bit. I just started doing squats again a few months ago. I used to do front squats which involve less weight. Heck after years of doing fronts a regular squat is remarkably easy.
 
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