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Are you as strong as you should be for your age?

Here are the strength benchmarks and the science to improve

Author

Diego Carrete
December 02, 2024 • Estimated Reading Time: 4 minutes

Hello amigos,

Happy long weekend—it’s getting chilly! I haven’t been up to much, except meeting Joe De Sena, the CEO of Spartan Race, who flew in from the US and invited me to visit Abu Dhabi. We had a great chat about business, fitness, fatherhood, and building resilience.

This conversation sparked the idea for this newsletter.

Here’s how to evaluate your strength and chart a path forward (based on research for men aged 35–55).

1. Understand Progression

Strength isn’t linear. It evolves with your training history, age, genetics, and body weight.

  • Newbie (3–6 months):
    Focus on movement quality and foundational strength.

    Squat and Deadlift: Empty bar to 135 lbs. Bench Press: 45–95 lbs.

  • Beginner (6 months–2 years):
    Most gains come from improved muscle coordination and endurance.

    Squat: 1.25x BW. Bench Press: 1x BW. Deadlift: 1.5x BW.

  • Intermediate (2–5 years):
    Muscle growth plays a larger role, and training must include progressive overload.

    Squat: 1.25–1.75x BW. Bench Press: 1–1.5x BW. Deadlift: 1.5–2.25x BW.

  • Advanced (5+ years):
    You’ll address weak links in form, balance muscle imbalances, and integrate specialization phases.

    Squat: 1.75–2.5x BW. Bench Press: 1.5–2x BW. Deadlift: 2.25–3x BW.

  • Elite (5–10 years):
    Strength at this stage represents the limits of your genetic and physiological potential.

    Squat: 2.5–3x BW. Bench Press: 2–2.25x BW. Deadlift: 3–3.5x BW.

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2. The Science of Progression

Biology drives your gains—until it doesn’t.

  • Newbie: Early-stage progress comes from neural adaptations—your brain learns to recruit muscles more efficiently.

  • Intermediate: Muscle fiber hypertrophy becomes the primary driver. Your body adapts to the increasing mechanical tension over time.

  • Advanced: At this stage, improvements are fractional and come from correcting technique, improving recovery, and addressing weak points.

The key? Progress shifts from adding weight weekly to refining every aspect of training, recovery, and nutrition.

3. Actionable Steps to Build Strength with Science

  1. Assess Your Level:

    • Use body weight ratios to determine your starting point for squats, bench press, and deadlifts.

  2. Prioritize Form:

    • Improper technique increases injury risk and stalls long-term progress. Use slow, controlled movements, focusing on full range of motion.

  3. Adjust Intensity:

    • Early stages: Opt for linear progression—add weight or reps each week.

    • Later stages: Transition to periodization with varying rep ranges and intensities to stimulate growth.

  4. Strengthen Weak Links:

    • Focus on accessory lifts to target lagging muscles or imbalances (e.g., Romanian deadlifts for hamstrings, paused squats for explosiveness).

  5. Respect Recovery:

    • Strength is built in rest periods, not the gym. Incorporate deload weeks every 4–6 weeks to allow the body to adapt.

A Big Congratulations To David, Who Graduated This Week

That’s it for today amigos,

Hasta la vista!

PS: How did 2024 go for you? Ready to crush your health goals with a data-driven plan in 2025? I’ve got just 3 slots open for January to work directly with me Click here to book a free introductory call

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