How Fit Are YOU?

To the regular gym-goer and modern athlete, apart from the usual health benefits, testing your limits in the gym is the long-term goal. With this in mind, when comparing yourself to your others do you ever think “what is the benchmark?”. Well apart from comparing yourself to others in the gym or on social media, the following exercises have been claimed as the benchmarks for strength and something that every serious gym-goer should aspire to.

Just remember in advance that if your numbers don’t match up to these then don’t be disheartened. They’re not to rob you of any pride you have in your current personal bests, but are there to give you something to aspire to as industry experts are in agreement that they should be referred to as benchmarks for strength. Make a note of them and work hard towards achieving them!

2 MINUTE PLANK

A plank is a full body core-buster that is fundamental for developing a strong core which will help you in all aspects of movement and exercise. Most strength and conditioning coaches will recommend performing this exercise at least once per week as a strong core is essential for lifting heavy weights, performing better and staying injury-free. A 2 minute plank should be available within a few weeks of practice.

BENCH PRESS 150% OF BODY WEIGHT

One of the staples of compound exercises, the bench press is a good indicator of strength. A good goal is to bench press 1.5 times your body weight for one rep. If that isn’t possible then your first goal should be to do 85% of your body weight for 5 rep. You can work up to this by performing 5-8 reps at a minimum of 70% body weight and work up to it gradually.

1 REP OF STANDING SHOULDER PRESS AT BODY WEIGHT

The standing barbell press is a strong indicator of your maximal pressing strength. This move focuses on the front shoulders, triceps and core muscles. A good goal is to press your body weight for one rep, or 85% of that number for five reps. A lot of people might not already do this exercise, although it is more common nowadays with crossfitters and powerlifters. Work up to body weight by doing this exercise at least once per week and start with it on the days you train shoulders.

50 PUSH UPS IN 60 SECONDS

This exercise has always been included in fitness tests as its easy to do and a full body movement mainly involving the chest, shoulders, arms and core. With strict form you’ll need to be able to perform 50 push ups in 60 seconds without compromising reps or technique towards the end as you tire. Failing this, if you can still do 50 push ups in one go without stopping then it won’t be long until you can bring your time down to 60 seconds for it. Good technique and speed are fundamental.

15 CHIN UPS AT BODY WEIGHT

Chin ups and pull ups are excellent full body exercises as they not only utilise a lot of muscle groups and aid muscle growth, but they also rapidly aid gains in strength and muscular endurance. Chin ups are usually deemed to be slightly more challenging than pull ups and should be done in a shoulder-width grip. There are a number of ways to improve your chin ups such as negative reps and using resistance bands if you don’t already perform these regularly.

1 REP BARBELL SQUAT AT 200% OF BODY WEIGHT

You should already be performing squats at least once per week as they are one of the best exercises you should be doing. They’re functional, great for muscle building and will also aid weight loss. For the purpose of achieving the benchmark, a strong goal is two times your body weight for a single rep or you can start with 85% of that for 5 reps. To seriously add weight to your squats it is recommended by experts to do them as heavy as possible every 2-3 days.

1 REP DEADLIFT AT 250% OF BODY WEIGHT

Another fundamental exercise in any training plan, the deadlift is a key indicator of strength. Every type of athlete should be performing deadlifts at least once per week with as heavy reps as possible in order to maximise their strength gains. Every major muscle group will be pushed to the limit and it provides a great indicator for your strength level. If you don’t already meet the benchmark weight, then start with 70% body weight and work up to it gradually.

10 BARBELL HIP THRUSTS AT 150% OF BODY WEIGHT

The hip thrust may seem like it has only gained popularity in recent years however among serious athletes of all sports it has been a serious part of their training plans for years and is a game changer if you’re not already doing it. It is an explosive compound move that is also a fantastic indicator of your posterior chain muscle strength: the glutes, hamstrings and lower back. Work up to the benchmark weight gradually and you should achieve it within a few weeks of doing it regularly.