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  1. #1
    Registered User Sun tzu's Avatar
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    Average strength of males

    What would you expect a newcomer to the gym and to exercise in general, in the 18 to 35 male demographic be able to lift on these lifts?

    Squat
    Deadlift
    Bench
    Standing press
    Power clean

    So I'm asking for untrained 1 rep maxes on day one.
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    Registered User air2fakie's Avatar
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    I wouldn’t expect anything unless I saw the person’s size, weight and general body type first.

    I also wouldn’t ask someone to try to do 1 RMs of those lifts on their first day in the gym.
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    Han shot first! TolerantLactose's Avatar
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    On day 1 from completely untrained? Maybe the bar for upper body and 95lbs for lower body.
    I can tell time. Time cannot tell me.

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    Registered User BeginnerGainz's Avatar
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    Strength is specific.

    Anytime a newb steps into a gym they will hit a rep max in whatever range that may be.
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    Han shot first! TolerantLactose's Avatar
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    OP sizing up the competition?
    I can tell time. Time cannot tell me.

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    I concur ,so many variables as mentioned above.
    Also consider if they do manual labor or not or are athletic but non weight trained.
    Technique for sure if your untrained you could be doing something unsafely to start off.
    You can't really give a number although i think most could do bar weight.
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    https://symmetricstrength.com/standards#/

    Probably the most data available. Will fall somewhere in in. Not that it matters much

    Or check they open powerlifting and do some leg work.
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    CEO 10k/year Ironface's Avatar
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    135 squat
    125 bench
    155 deadlift
    65 overhead press
    0 clean. A noob has no idea how to do a clean and will flop around like a fish trying to do it on day one

    ^^^These are my best guesses for a typical adult male walking into the gym for the first time.
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    Registered User WolfRose7's Avatar
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    Depends on athletic history and weight.

    Bench 20-80kg
    Squat 30-90kg
    Deadlift 40-140kg
    Press 20-40kg
    5 day full body crew

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  10. #10
    Registered User Ghawk21's Avatar
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    Who cares and what do you plan on doing with this info anyways? Someone who's worked in manual labor will probably be much stronger than a desk worker. Someone who grew up playing sports will probably find movements more natural and move more weight than someone who never did. Throw in height, weight, limb length and all sorts of other factors and you can't really guess anything.

    You asked this question about peoples starting 1RM for the bench and got a wide range of responses from 45-over 150lbs reported. You'll get the same story here and if you're still speculating about estimating 1RM after LP based on starting points then you're still over simplifying things.
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  11. #11
    Registered User kharneth's Avatar
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    I think it would depend on too many factors, such as their size, fitness level, etc. Some people, like me, can into lifting from a geeky lifestyle that involved inactivity and under eating, others may have never lifted weights but enjoy athletic activities, or may have a lot of body weight and won't be able to squat as much.

    I've recently been using this site https://strengthlevel.com/ to get a general idea of what things to shoot for, particularly to compare weights such as bench press and bent-row because in the past I feel like the difference between the two for me was too vast and I'm hoping to make sure my rowing doesn't slack this time around.
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  12. #12
    Registered User Sun tzu's Avatar
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    I should have specified no manual-labour people.

    I think those strength standards undershoot most people's numbers based on what I have seen on journals and other sources.
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  13. #13
    Registered User Ghawk21's Avatar
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    Originally Posted by Sun tzu View Post
    I should have specified no manual-labour people.

    I think those strength standards undershoot most people's numbers based on what I have seen on journals and other sources.
    What's the goal here? Just slowly widdle it down to untrained office workers and then do what with this information?
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  14. #14
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Ghawk21 View Post
    What's the goal here? Just slowly widdle it down to untrained office workers and then do what with this information?
    Rationalize his own numbers?
    I can tell time. Time cannot tell me.

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  15. #15
    Tea Bag oldballs's Avatar
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    What are your numbers? Then I will tell you.
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    Registered User Sun tzu's Avatar
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    I've run NLP several times and other people in my demographic end up with 1.5 times my end numbers or even double.

    My best end numbers(5 rep max):

    Squat 206
    Deadlift 216
    Bench 143
    Standing press 95
    Power clean 108

    And I was recovering correctly and doing everything right.
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  17. #17
    Registered User Ghawk21's Avatar
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    Originally Posted by Sun tzu View Post
    I've run NLP several times and other people in my demographic end up with 1.5 times my end numbers or even double.

    My best end numbers(5 rep max):

    Squat 206
    Deadlift 216
    Bench 143
    Standing press 95
    Power clean 108

    And I was recovering correctly and doing everything right.
    So whats the point of the original question? Why not focus on yourself and if you aren't happy with the results then ask for help on your own programming. What program are you currently running, whats your own height/weight and are you bulking or cutting?
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  18. #18
    Registered User paulinkansas's Avatar
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    That's like asking "How long is a piece of string?" or "How far can my Dog Lifts dog run in the woods?".
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  19. #19
    Registered User EliKoehn's Avatar
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    I'm actually going to take OP's side on this one. He is just curious and I think it's an interesting question that honestly most of us have wondered at one point or another. It's not like this needs to be a formal thesis being submitted to a peer-reviewed scientific journal to be a point of discussion.

    It does depend on a lot of things, but you can draw some fairly reliable general lines for a modern, developed country where very few people do hard manual labor. Those that grew up playing sports for the most part will have also grown up working out, making them irrelevant to the parameters of the question.
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by EliKoehn View Post
    It's not like this needs to be a formal thesis being submitted to a peer-reviewed scientific journal to be a point of discussion.
    I don't know about OP not turning this into a thesis.

    Originally Posted by Sun tzu View Post
    What was your end weight on the squat after finishing Starting Strength?

    Please, only answer the poll, if:

    1. You are a man.
    2. If you started the program after your were 18.
    3. If you finished the program before you were 50.
    Originally Posted by Sun tzu View Post
    DL End weight?

    Please, only answer the poll, if:

    1. You are a man.
    2. If you started the program after your were 18.
    3. If you finished the program before you were 50.
    4. You stalled at least twice on the DL.
    Originally Posted by Sun tzu View Post
    What was your 1 rep max on the bench press before training?

    The question applies to untrained adult males who decided to calculate their 1 rep max on their first workout.
    I can tell time. Time cannot tell me.

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    Originally Posted by TolerantLactose View Post
    I don't know about OP not turning this into a thesis.
    Touche... Didn't see any of those until just now
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  22. #22
    Registered User Sun tzu's Avatar
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    Originally Posted by Ghawk21 View Post
    So whats the point of the original question? Why not focus on yourself and if you aren't happy with the results then ask for help on your own programming. What program are you currently running, whats your own height/weight and are you bulking or cutting?
    I'm three months into starting strength. I have been absent from lifting for a few years but have run the program before.

    I want to see if I can see a pattern between starting maxes and end ones. For instance, squat one-rep-max goes up 50% on the corrrectly run LP.

    I would also like to know where my maximal strength potential lies.
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  23. #23
    Registered User Ghawk21's Avatar
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    Originally Posted by Sun tzu View Post
    I'm three months into starting strength. I have been absent from lifting for a few years but have run the program before.

    I want to see if I can see a pattern between starting maxes and end ones. For instance, squat one-rep-max goes up 50% on the corrrectly run LP.

    I would also like to know where my maximal strength potential lies.
    Too many variables man. Only way to find out is to run it and see where you get. For what its worth SS is a very meh program. I'd recommend Fierce 5 over it from the stickies. You're years of dedicated training away from ever finding your max strength potential so don't waste effort on trying to cap it based on whatever modelling you're trying to do.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  24. #24
    Unregistered User MyEgoProblem's Avatar
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    Start and end numbers on a noob program dont matter for normal people
    They have f all to do with your numbers later in your career. Your training later in your career does.

    Unless you are freak/elite. Then you will already know.
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  25. #25
    Registered User air2fakie's Avatar
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    Originally Posted by Sun tzu View Post
    I'm three months into starting strength. I have been absent from lifting for a few years but have run the program before.

    I want to see if I can see a pattern between starting maxes and end ones. For instance, squat one-rep-max goes up 50% on the corrrectly run LP.

    I would also like to know where my maximal strength potential lies.
    None of this should have any impact on your training.
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  26. #26
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Sun tzu View Post
    I would also like to know where my maximal strength potential lies.
    Your potential doesn't matter if you're just going to quit after a few months. How many times has that happened since you've joined this site?
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  27. #27
    Registered User Sun tzu's Avatar
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    Originally Posted by TolerantLactose View Post
    Your potential doesn't matter if you're just going to quit after a few months. How many times has that happened since you've joined this site?
    Thank you all for the answers.

    I did it first in 2008; then in 2011 and hurt my knee; then in 2012 but just the upper body movements because my knees were still bothering me; then in 2016 but I stopped due to moving to another country for work; and now.

    Because my numbers were so low I thought I was doing something wrong so I didn't really want to change program. When I finish this time I plan to either move to HLM or to a 4-day upper-lower split.
    "Is he an honest man? If he is, you should respect him and let him continue with his work. Is he weak? If it were so, it would not be brave thing to do to push a man who is falling."
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