3 Strength Standards to Motivate Your Next Bench, Squat, and Deadlift PR

It’s hard to go a day in the gym without hearing someone ask the inevitable—“What do you bench?” Those four words alone can make some shudder with embarrassment while forcing others to puff out their chest with pride. But the real glory is in nailing your technique, being consistent, and watching your strength increase week over week, no matter what the number ultimately is.

While it's important to focus on your own journey and not get too caught up in comparisons, having benchmarks to shoot for can be motivating. Read below to find out how you stack up to these strength standards, as well as some tools to improve numbers that fall short.

Related: Best Functional Strength-Training Workout Experts Swear By

Barbell Back Squat

Average joe: 1.5x bodyweight
Above average: 1.75x bodyweight
Superhero: 2.5x bodyweight

How to Increase Your Squat

Boasting huge numbers on back squats comes with some bragging rights. Strong legs not only help boost athletic performance, but bigger leg movements also correlate with better strength and size throughout other areas of the body. If you’re falling short on strength, try adding box squats to your routine.

They help build explosiveness in your lower body and allow you to lift more weight when you head back to traditional back squats. Also, focus on putting squats into your program 2-3 times a week, but only go heavy 1-2 times. Keep the other days lighter and focus on form.

Barbell Deadlift

Average joe: 1.5x bodyweight
Above average: 2x bodyweight
Superhero: 2.75x bodyweight

How to Increase Your Deadlift

The ability to pull heavy objects off the gym floor correlates well with overall strength. Pulling big numbers requires immense core, grip, back, and leg strength. There’s hardly a muscle that the deadlift doesn’t touch. If you can’t quite hit the big numbers, try working on form.

Most guys stand too far back from the bar and limit themselves from the get-go. Is your form on point? Try mixing in rack pulls where the bar is set at shin height. Having a shorter distance to go allows the lifter to load on more weight and boost strength. Also, throw in some mornings with moderately heavy loads to strengthen the lower back and prepare for big lifts.

Related: 10 Best Chest Exercises You Can Do Without a Bench to Blast Your Pecs

Barbell Bench Press

Average joe: 1x bodyweight
Above average: 1.5x bodyweight
Superhero: 2x bodyweight

How to Increase Your Bench Press

Gym bragging rights often go to the guy with the biggest bench press. Something about loading up a bar and pushing it off your chest just seems manly. Along with having bragging rights, throwing up a decent number on the bench press also helps you fill out a shirt and build an impressive upper body physique. If you’re falling short on target numbers, think about getting away from traditional bench pressing for a few weeks and substituting with floor pressing.

Similar to the box squat, floor presses will help you develop explosive power in your upper body and strengthen your triceps and accessory muscle groups. Also, don’t forget that overall shoulder strength and balance are essential for increasing your bench. Don’t neglect pulling movements, including heavy rows and pullups.