How much should I be lifting for my weight?

Your goals dictate the range of reps you should perform, and for how many sets you should do them: To develop maximal strength, lifting incredibly heavy for 2–6 sets of 6 or fewer reps is ideal, while lifting heavy-to-moderate weights for 3–6 sets of 8–12 reps is the way to go when it comes to building muscle size.

How do I calculate my maximum weight lifting?

For your upper body, find the heaviest weight you can bench, deadlift or squat 4-to-6 times and plug it into this equation: (4-to-6RM x 1.1307) + 0.6998. So if you can do 5 reps of 60kg, then according to the formula – (60 x 1.1307) + 0.6998 – your 1RM will be 68.5kg.

How much should you be able to lift chart?

The Ultimate Strength Chart: Are You Strong Or Not?

BODYWEIGHT FAIR GOOD
Lightweight Up to 148 Lbs. 60 75
Middleweight Up to 165 Lbs. 65 80
Light-heavy Up to 181 Lbs. 70 90
Middle-heavy Up to 198 Lbs. 80 100

How many reps is 70% of max?

A Matter of Muscle For optimal growth you need to lift for sets of eight to 12 reps, using 70 to 80 percent of your maximum.

What is the average weight a man can lift?

Based on bench press standards and the average body weight of an American male, an untrained or novice man can often lift between 135 and 175 pounds.

Is a 2x bodyweight deadlift good?

“A double bodyweight deadlift is definitely strong but fairly common. Five of our female lifters deadlifted over double bodyweight at our meet in October. Some of them took several years to get there, while some of them got there in under two years of dedicated training.

What’s considered strong lifts?

Strong – Your lifts are around a 200 raw bench, 300 raw squat and 400 raw deadlift….The first thing I noticed is that the following lifts are extremely hard to achieve:

  • Squat – 600 pounds.
  • Bench Press – 400 pounds.
  • Deadlift – 650 pounds.

How many reps can you do with 80 of your max?

It does not matter what the exact percentage is with rep ranges. Using 80% of a 1RM may result in 7, 8, 9, or 10 reps.