Strength progress potential research
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
https://exrx.net/Testing/WeightLifting/StrengthStandards
2
3
4
Avg per kg from untrained to advanced:Avg per kg from untrained to advanced:
5
Bench press - adult men
3.59
kg strength per kg muscle
Bench press - adult women
2.17
kg strength per kg muscle
Lyle McDonald male gaining potential:
6
Body WeightUntrainedNoviceIntermediateAdvancedEliteBody WeightUntrainedNoviceIntermediateAdvancedElite
7
5237.5506082.51004422.5303542.552.5
8
564052.562.590110482532.537.54557.5
9
604557.57095117.55227.53537.55062.5
10
67506577.5107.5132.5563037.54052.565
11
755570851151456032.54042.557.567.5
12
82607590125157.567354047.562.575
13
9062.58097.5132.5162.57537.542.552.56585
14
(+23 kg)8237.5505572.590
15
904052.5607595
Alan Aragon male gaining potential:
16
90+42.55562.580100
17
(+15 kg)
18
19
Bodyweight startBodyweight endExercise startExercise endLbs strength gain per week:Bodyweight startBodyweight endExercise startExercise endLbs strength gain per week:
20
ManBeginner67785089.50.91WomanBeginner56643047.30.42
21
Time in weeks:43.1
(intermediate start)
Time in weeks:40.8
(intermediate start)
22
Intermediate788589.5114.60.43Intermediate647047.360.30.20
23
Time in weeks:57.8
(advanced start)
Time in weeks:66.0
(advanced start)
24
Advanced8590114.6132.50.25Advanced707460.369.00.11
25
Time in weeks:70.7(advanced end)Time in weeks:79.2(advanced end)
26
27
28
29
Avg per kg from untrained to advanced:Avg per kg from untrained to advanced:
30
Squat - adult men
5.76
kg strength per kg muscle
Squat - adult women
4.17
kg strength per kg muscle
31
Body WeightUntrainedNoviceIntermediateAdvancedEliteBody WeightUntrainedNoviceIntermediateAdvancedElite
32
52356580107.5145442037.5456075
Henselmans and Stijn gaining potential on optimal program
33
5637.57087.5117.5157.54822.54047.56580Start BW:Start BW:
34
604077.592.5127.5167.552254552.567.587.5150130
35
674585105142.5185562547.55572.590Start LBM:Start LBM:
36
755092.5112.5155202.56027.5506077.595132101.4
37
8255100122.5167.5217.567305562.585105
Muscle gain rates
LyleAlan
38
9057.5105130177.52307532.557.567.590115MaleWeekly max muscle gain (lbs)
Monthly muscle
Monthly muscle
Monthly muscle
FemaleWeekly max muscle gain (lbs)
Monthly muscle
39
10060110135185240823562.57597.5122.5Month 1-30.7% LBM0.94.2220.7% LBM0.73.2
40
11062.5115140192.52509037.567.580105132.5Month 4-60.5% LBM0.73.02(beginner)0.5% LBM0.52.3
41
12565117.5145197.5257.590+4072.585110137.5Month 6-120.25% LBM0.31.5110.25% LBM0.31.1
42
14567.5122.5147.5202.5262.5Month 12-180.2% LBM0.31.21(intermediate)0.2% LBM0.20.9
43
145+70125150207.5270Month 18-240.15% LBM0.20.90.50.60.15% LBM0.20.7
44
45
Bodyweight startBodyweight endExercise startExercise endLbs strength gain per week:Bodyweight startBodyweight endExercise startExercise endLbs strength gain per week:Total:42.8(advanced)Total:32.9
46
ManBeginner677745102.61.47WomanBeginner566427.560.80.82
47
Time in weeks:39.2
(intermediate start)
Time in weeks:40.8
(intermediate start)
Male
48
Intermediate7784102.6142.90.70Intermediate657060.881.70.38
Average lbs muscle rates:
MonthlyWeeklyCheck LyleCheck Alan
49
Time in weeks:57.8
(advanced start)
Time in weeks:55.0
(advanced start)
Beginner2.50.560.440.44
50
Advanced8490142.9177.50.41Advanced707481.798.30.21Intermediate1.20.270.220.22
51
Time in weeks:84.9(advanced end)Time in weeks:79.2(advanced end)Advanced0.70.160.110.13
52
53
Female
54
Average lbs muscle rates:
MonthlyWeeklyCheck LyleCheck Alan
55
Avg per kg from untrained to advanced:Avg per kg from untrained to advanced:Beginner1.90.43?0.22
56
Deadlift - adult men
6.52
kg strength per kg muscle
Deadlift - adult women
5.50
kg strength per kg muscle
Intermediate0.90.20?0.11
57
Body WeightUntrainedNoviceIntermediateAdvancedEliteBody WeightUntrainedNoviceIntermediateAdvancedEliteAdvanced0.50.11?0.07
58
5242.582.592.5135175442547.55080105
59
5647.587.5100145187.54827.552.56085110
60
60509511015520052305562.590115
61
6757.5107.5122.5172.5217.55632.56067.595120
62
7562.5115135185235603562.572.5100125
63
8267.5125142.52002506737.567.580110135
64
9070132.5152.5207.5257.5754072.585117.5145
65
10075137.5160217.52658242.58092.5125150
66
11077.5145165222.5270904587.597.5130160
67
12580147.5170227.5272.590+5090105137.5165
68
14582.5152.5172.5230277.5
69
145+85155177.5232.5280
70
71
Bodyweight startBodyweight endExercise startExercise endLbs strength gain per week:Bodyweight startBodyweight endExercise startExercise endLbs strength gain per week:
72
ManBeginner677857.5129.21.66WomanBeginner56633573.51.08
73
Time in weeks:43.1
(intermediate start)
Time in weeks:35.7
(intermediate start)
74
Intermediate7885129.2174.90.79Intermediate647073.5106.50.50
75
Time in weeks:57.8
(advanced start)
Time in weeks:66.0
(advanced start)
76
Advanced8590174.9207.50.46Advanced7073106.5123.00.28
77
Time in weeks:70.7(advanced end)Time in weeks:59.4(advanced end)
78
79
80
81
Avg per kg from untrained to advanced:Avg per kg from untrained to advanced:
82
Hip thrust - adult men
7.60
kg strength per kg muscle
Hip thrust - adult women
7.13
kg strength per kg muscle
83
Body WeightUntrainedNoviceIntermediateAdvancedEliteBody WeightUntrainedNoviceIntermediateAdvancedElite
84
5015377211817240173766103147
85
5520468413219045194070108153
86
6026549514720750214374113158
87
65326310616022355234677117163
88
70387111717323860254881121168
89
75447912718625365275084125172
90
80508713719826770285386128176
91
85569514721028175305589132180
92
906210315722229480315792135184
93
956811116623330785335994138187
94
1007411817524432090346196140190
95
10580126184254332
96
97
98
99
Bodyweight startBodyweight endExercise startExercise endLbs strength gain per week:Bodyweight startBodyweight endExercise startExercise endLbs strength gain per week:
100
ManBeginner677732108.01.94WomanBeginner56632574.91.40
Loading...
Main menu