Age adjusted strength standards

[GnomusMaximus]

Not sure how old this is but Lon Kilgore has posted age adjusted versions of the tables he and Ripptoe did for SS. I just stumbled accross them today. Kind of cool:
http://lonkilgore.com/freebies/freebies.html

[induced_drag]

Not sure how old this is but Lon Kilgore has posted age adjusted versions of the tables he and Ripptoe did for SS. I just stumbled accross them today. Kind of cool:
http://lonkilgore.com/freebies/freebies.html

Never seen it with age either. I dont think it has anything to do with capability....but rather strength as measured against the general population.

[GnomusMaximus]

Exactly, pretty much just a straight distribution curve, but pretty cool to see where "we" all stack up against other Masters. Also amazed t see only one response to this so far. Maybe if I asked about P90X it would get more.

[ChocoChick]

Thank you for posting this! I have always looked at these sorts of charts and wondered why there is no adjustment for age. I've been training for ~7 years. I am quite certain that those same 7 years would have produced different results from 25-32 than they have for the last 7 years.

p.s. Was anyone successful in getting the Bench Press file to open? I got a "page not found" error...

[GnomusMaximus]

I got it to open but I use metric weights so i didn't try the pound one....let me see.

[GnomusMaximus]

Nope, pound one doesn't open. Open up the metric one then convert. Just divide the lbs by 2.2 to get a good estimate.

[rpaul11]

Nope, pound one doesn't open. Open up the metric one then convert. Just divide the lbs by 2.2 to get a good estimate.

if I give you the pounds will you do it for me? I'm feeling lazy

[ljimd]

Thanks Gnomus. Appreciate the link. As an older guy, I sometimes get just a tad depressed when trying to max my 8-10 rep working weights of 30 years ago. Trying to keep up with strong 35-40 year old guys gets tougher with ensuing years. But it's fun trying.

wish I wasn't on spread with you.........

[ChocoChick]

Nope, pound one doesn't open. Open up the metric one then convert. Just divide the lbs by 2.2 to get a good estimate.

Thanks - I didn't even notice the metric version until you mentioned it.

Sadly, my bench sucks even when I adjust for age. My standing press is close to elite, though!

[ChocoChick]

wish I wasn't on spread with you.........

I'm on spread with everyone. Apparently, I have been sharing the love too much in the last 24 hours and now I'm in time-out...

[GnomusMaximus]

if I give you the pounds will you do it for me? I'm feeling lazy

Dude I can pretty much just do it off the top of my head now. Living on the border with a metric/standard/British confused nation has it's advantages. I can pretty much convert kg's to lbs to stones almost at will. Wierd thing though I still can't go from kilos to stones. I have to change the kilos to pounds then the pounds to stone. Not sure why I can't just get that last step down.

Quick table

90kg=198 (call it 200)
100kg = 220.4 (220)
105kg= 231 (230)
etc.....

[rpaul11]

Thanks Gnomus. Appreciate the link. As an older guy, I sometimes get just a tad depressed when trying to max my 8-10 rep working weights of 30 years ago. Trying to keep up with strong 35-40 year old guys gets tougher with ensuing years. But it's fun trying.

wish I wasn't on spread with you.........

I'm on spread with everyone. Apparently, I have been sharing the love too much in the last 24 hours and now I'm in time-out...

I got him for you both

[rpaul11]

Thanks - I didn't even notice the metric version until you mentioned it.

Sadly, my bench sucks even when I adjust for age. My standing press is close to elite, though!

I was shocked I ranked as high as I do.

[Dutchman]

Thanks Gnomus, these charts are real eye-openers. I was prepared to bemoan the lack of a 70+ section until I checked the targets for 60+. After so many years of training it is both very exciting and very humbling to see what you've accomplished in comparative terms. I wonder about the basis for the numbers assigned with the BP for a guy in the 100 Kilo ie 220 lb weight class as they progressively drop 25 kilo for 40+, 15 more at 50+ and then 32 Kilo at the 60+ level. Makes me think he views us older lifters as going downhill fast by 60 and being off the radar at 70+.

[NorwichGrad]

Thanks for posting. Great reference, especially for the O-35 crew. It’s nice to finally see an age-adjusted strength chart.

One thing I wanted to point out regarding the Untrained, Novice, Intermediate, Advanced and Elite classification. These classes are a function of how long you have been seriously training the specific lifts listed. One’s classification, as far as these charts are concerned (very important to understand), is not necessarily a function of his or her 1RM.

In other words, Untrained is basically a newbie. Novice is a lifter with 3-9 months experience. Intermediate up to two years. Advanced with multi-year training experience. Elite refers specifically to athletes competing in strength sports. Less than 1% of the lifting population will attain this level.

For example, let’s take a 40-year-old, 185-lb male (that’s me). Back squats. My 1RM BS is 355-lbs after two years of Oly training, which puts me in the Intermediate category from a two-year timeline standpoint. The chart also indicates 230-lbs at this level. The fact that I BS 355-lb does not mean I am “Advanced-to-Lower-Level-Elite” or “Super Advance” or “Beginning Almost Elite” as a squatter. The chart simply indicates that my back squats far exceeded the chart’s expectations weight-wise, after two years of serious training.

Now hypothetically speaking, had I been “seriously” training for 10 years as a competitive lifter and my back squat is “only” 400-lbs, then the chart also tells me I may not have trained as hard and as serious as I thought because I should be squatting at least 415-lbs. On the other hand, hypothetically once again, if my BS is 400-lbs after only 1 year of training, then it tells me I might be genetically gifted and / or I really, really, busted my ass to achieve this level of strength.

Hope this makes sense. Don’t get me wrong, it’s a great guideline and it establishes realistic expectations. But the greatest measuring chart of our own destiny is intangible because it is within our hearts.

[crupiea]

great post, I just got alot stronger!!

[-=FLEX=-]

For me:

Squat - Elite
Deadlift - Elite
Bench - Advanced
Press - Intermediate (feelsbadman.jpg)

[HoustonTXMuscle]

Thanks Gnomus. Appreciate the link. As an older guy, I sometimes get just a tad depressed when trying to max my 8-10 rep working weights of 30 years ago. Trying to keep up with strong 35-40 year old guys gets tougher with ensuing years. But it's fun trying.

wish I wasn't on spread with you.........

Can really identify with everything in your post. However, in my case, I'd use the word demoralizing. My first coach was constantly on my case, making comments about being concerned with my strength yet never even giving me ballpark areas to work towards. Couple that with the fact that I only know of two other guys at the gym that are even close to my age and they never venture into the free weight area. Thus it ends up competing with yourself. Guess that's the way it should be...always trying to go for a PB.

As I'm on spread with you, gave Gnomus greenz for you.

[erinlee01]

Very cool! I ended up:

Bench - advanced
Press - advanced

Squat and DL I currently fall in the untrained. Since my back injury, it's unlikely I'll ever do either of these again, so I didn't even bother looking up what I had been doing.

[Phattso]

Thanks - I didn't even notice the metric version until you mentioned it.

Sadly, my bench sucks even when I adjust for age. My standing press is close to elite, though!

Not much else sucks, though

[GnomusMaximus]

Thanks for posting. Great reference, especially for the O-35 crew. It’s nice to finally see an age-adjusted strength chart.

One thing I wanted to point out regarding the Untrained, Novice, Intermediate, Advanced and Elite classification. These classes are a function of how long you have been seriously training the specific lifts listed. One’s classification, as far as these charts are concerned (very important to understand), is not necessarily a function of his or her 1RM.

In other words, Untrained is basically a newbie. Novice is a lifter with 3-9 months experience. Intermediate up to two years. Advanced with multi-year training experience. Elite refers specifically to athletes competing in strength sports. Less than 1% of the lifting population will attain this level.

For example, let’s take a 40-year-old, 185-lb male (that’s me). Back squats. My 1RM BS is 355-lbs after two years of Oly training, which puts me in the Intermediate category from a two-year timeline standpoint. The chart also indicates 230-lbs at this level. The fact that I BS 355-lb does not mean I am “Advanced-to-Lower-Level-Elite” or “Super Advance” or “Beginning Almost Elite” as a squatter. The chart simply indicates that my back squats far exceeded the chart’s expectations weight-wise, after two years of serious training.

Now hypothetically speaking, had I been “seriously” training for 10 years as a competitive lifter and my back squat is “only” 400-lbs, then the chart also tells me I may not have trained as hard and as serious as I thought because I should be squatting at least 415-lbs. On the other hand, hypothetically once again, if my BS is 400-lbs after only 1 year of training, then it tells me I might be genetically gifted and / or I really, really, busted my ass to achieve this level of strength.

Hope this makes sense. Don’t get me wrong, it’s a great guideline and it establishes realistic expectations. But the greatest measuring chart of our own destiny is intangible because it is within our hearts.

I thought Kilgore and Rip did the initial charts based on distributions from gym samples and results from meets (using PL USA meet results and USAW results) could be wrong. I just registered for the starting strength forum, once I'm there for a bit I'll ask. Very good post though, well described.

[induced_drag]

To be honest..I think the strength standards are a little low.

For me using 198

Elite is
Bench 350
Dead 485
Press 205
Squat 435


I would hardly consider those numbers "elite".... They are certainly respectable. Elite is classified at top 2%. Maybe that is true....but a guy at 198 deadlifting 485 does not even draw a second glance from me. Same with most of the numbers for the "elite" 40.

[Smelly bull]

Interesting chart.

[NorwichGrad]

I thought Kilgore and Rip did the initial charts based on distributions from gym samples and results from meets (using PL USA meet results and USAW results) could be wrong. I just registered for the starting strength forum, once I'm there for a bit I'll ask. Very good post though, well described.

You are correct.


The following is straight from the authors:

The standards presented in the following tables represent a performance
that can be reasonably expected of an athlete at various levels of training
advancement using standard full range-of-motion barbell exercises. In the tables
above, the term"untrained" refers to the expected level of strength in a healthy
individual who has not trained on the exercise before but can performit
correctly. This represents the minimumlevel of strength required to maintain a
reasonable quality of life in a sedentary individual. "Novice" means a person
training regularly for a period of 3-9 months. This strength level supports the
demands of vigorous recreational activities. An "intermediate" is a person who
has engaged in regular training for up to two years. The intermediate level
indicates some degree of specialization in the exercises and a high level of
performance at the recreational level. The term"advanced" refers to an individual
with multi-year training experience with definite goals in the higher levels of
competitive athletics. The term"elite" refers specifically to athletes competing in
strength sports. Less than 1%of the weight training population will attain this
level.

Tables for the basic barbell exercises were developed from(1) definitions
in "Practical Programming" by Kilgore, Rippetoe, and Pendlay, (2) the
experience and judgment of the authors, (3) the exercise techniques described and
illustrated in “Starting Strength” by Rippetoe and Kilgore, and (4) published
performance standards for the sports of powerlifting and weightlifting.

[ljimd]

....but a guy at 198 deadlifting 485 does not even draw a second glance from me. Same with most of the numbers for the "elite" 40.

It will one day.

[induced_drag]

It will one day.

Not sure what you mean. I am saying a 40yo man....not someone significantly older.

I am not even close to a powerlifter and would not consider myself "elite" by any stretch....but I have that dead beat by almost 100 lbs....and again...I am not a powerlifter by any stretch.

[socket]

That is a cool chart. Haven't seen that before. Thanks for posting Maximus

[Sarco]

It's kind of a good news/bad news thing for me. The good news is that for my age, I'm in the advanced/elite range. The bad news is that a 39 year old kid with my lifts wouldn't be much beyond the novice stage. It's tough getting old and feeble. Like Betty Davis said, "Old age isn't for sissies."

[polishedball]

I don't like putting an age on lifting. The way I see it I want to out lift anyone regardless of age. I want to be the top 1% nomatter the age group

[chodan9]

this must be in terms of the public at large and not just isolated to the lifting community.
I fared very well on those charts for my weight, but in the crowd here I don't stack up too well LOL.
Still made me feel pretty good even though I rarely go for strength these days.