How Strong Should I Be? A Realistic Guide for Lifters Who Actually Care

Let’s be honest. At some point in your fitness journey, you’ve probably wondered, “Am I strong enough?” Whether you’re new to the gym, grinding through intermediate territory, or chasing elite numbers, the question lingers: how strong should I be?

But here’s the kicker — the answer isn’t as straightforward as a number on a barbell. Strength is context-dependent, layered with variables like training age, body weight, biological sex, lifting goals, and even limb proportions. So, rather than throw arbitrary numbers at you, let’s break it down.

This isn’t just about chasing big lifts for ego’s sake. It’s about knowing where you stand, understanding what’s possible, and setting benchmarks that move you forward without burning you out.

Strength Isn’t One-Size-Fits-All

Before we talk numbers, let’s agree on something: strength is relative. A 60kg (132lbs) lifter squatting double bodyweight is arguably more impressive than a 110kg (232lbs) lifter squatting the same absolute number.

That’s why strength standards are often scaled by bodyweight. This normalises performance across individuals and paints a clearer picture of where you stack up. It’s also why powerlifting uses Wilks scores and IPF Points to compare lifters fairly.

But there’s also context:

A hybrid athlete might squat 1.5x bodyweight and still outrun everyone.
A bodybuilder may not care about a 1RM at all.
A soldier might need strength that’s usable — not just for one big rep, but across the battlefield, the gym floor, and life itself.

So, how strong should you be? Let’s dive in.

A Tiered System: From Noob to Freak

Squat Standards (Barbell Back Squat)

Tier	Beginner (Noob)	Novice	Intermediate	Advanced	Elite (Freak)
Strength Ratio	0.75× BW	1.25× BW	1.5× BW	2× BW	2.5× BW

If you weigh 75kg (165lbs) and squat 112.5kg (248lbs), you’re right at the intermediate threshold.

Bench Press Standards

Tier	Beginner (Noob)	Novice	Intermediate	Advanced	Elite (Freak)
Strength Ratio	0.5× BW	0.75× BW	1× BW	1.5× BW	2× BW

Fun fact: A study in the Journal of Strength and Conditioning Research found elite bench pressers averaged 1.85x BW 1RMs.

Deadlift Standards

Tier	Beginner (Noob)	Novice	Intermediate	Advanced	Elite (Freak)
Strength Ratio	1× BW	1.5× BW	2× BW	2.5× BW	3× BW

The deadlift is the most neurologically demanding of the big three, but the most “honest.”

How Long Should It Take?

Here’s a general progression timeline for natural lifters:

Phase	Timeline	Focus	Typical Strength Gains
Beginner	0–6 months	Form, neural adaptation	Rapid — up to 1.5x BW squat
Novice	6–18 months	Volume accumulation	Slower but steady
Intermediate	1.5–3 years	Specialisation, progressive overload	Requires structured programming
Advanced	3–5+ years	Peaking, deloads, periodisation	Gains come in waves

Research shows that beginners can gain strength by 20–40% in the first 6–12 weeks.

Strength Benchmarks by Goal

Military / Athlete

Bench: 1x BW
Squat: 1.5x BW
Deadlift: 2x BW
Pull-ups: 15+ strict
2.4km run: Under 10:00

The Real-World Benefits of Strength

Longevity: Greater strength = lower mortality risk
Hormonal health: Lifting boosts testosterone + GH
Mental discipline: The bar teaches grit, resilience, and consistency.

What If You’re Not There Yet?

Most people in gyms never hit intermediate levels. Life happens. But with:

3–4 sessions per week
Good nutrition: Read Eat Like a Man on a Mission: Men’s Beginner Nutrition Guide
Recovery & consistency

…you can become strong. Compare yourself only to who you were last month.

Reasonable Lifetime Strength Goals

Lift	Lifetime Target
Squat	1.75–2× BW
Deadlift	2.25–2.5× BW
Bench Press	1.25–1.5× BW
Pull-ups	12–20 strict
Overhead Press	0.75–1× BW

These numbers will make you strong, athletic, and impressive to anyone who knows what they mean.