OTHER TYPES OF WEIGHT LIFTING BENCHMARKS

Ultimately, strength can be measured by weight on the bar — and some other stuff, too. I often refer new lifters to a list Dan John, a prominent trainer and kettlebell guru, wrote a strongest gym in Chico, California few years ago, John includes barbell-based strength standards — lifters should be able to bench their body weight, and deadlift double that — and more functional ones, like holding a plank for two minutes and long jumping their height. John also includes non-barbell strength assessments, like farmer’s walking one’s bodyweight.

Taken together, these requirements test whether a lifter is both strong and in shape. Holding a plank for that long a time requires good core strength; sitting in a squat for half a minute, then standing up can only be done with a healthy posterior chain and strong hips. By including functional movements that lifters don’t train at the gym, John’s list encompasses a bigger picture of strength than just weight on the bar.

A couple of requirements on the list stick out even more. On top of benching their weight, lifters should be able to sleep with only one pillow and go from standing to sitting down on the floor without any help. Neither requirement tests strength or cardio. Instead, they’re bellwethers for functional health.

Sleeping with several pillows doesn’t sound unhealthy. What does it have to do with a squat number? But needing a few could be symptomatic. Not being able to lie flat on one’s back or stomach without help can point to mobility issues or muscle imbalances. If a lifter’s neck needs to be propped on several pillows they might have bad posture. This pillow test feels as important as the number of plates on a barbell. What’s the point in being strong if you can’t move correctly? Luckily, bad posture can be fixed, with the right kind of stretches, and exercises — and once it is, lifters can really get strong.

Sitting down on the ground without help tests a lifter’s coordination, flexibility, and strength. A study published by the European Society of Cardiology has found not being able to do so correlates with a higher mortality rate. Going from sitting to standing expresses some aerobic fitness, but also “body flexibility, muscle strength, power-to-bodyweight ratio, and coordination,” according to the study author. It’s likely most younger lifters will be able to pass this test. But they should try it to see if they don’t.

Not every lifter will be able to check off every item on John’s list — or on others. Many of us are working up to a double bodyweight squat. That’s the point of the gym.

But as we chase our numbers, it’s worth asking what standards are driving them. Are we chasing round numbers, more plates, a more functional definition of strength, or are we just having fun? As long as we’re moving correctly, that’s up to the lifter. Lifters, unless they’re competing, don’t have to choose. Once they’re healthy, and able to work, serious weight will then go on the bar. It’s this fluid conception of strength and athleticism that leads to true gains.