Those bench press stories from back in high school and college keep getting bigger and more out there. And while that is cool, as you reach middle-age, there is a different kind of strength that matters.
From being as strong as you can be to as strong as you “need to be,” and then some. You have responsibilities, maybe kids, maybe a home, but you need to be strong all the same.
None of the numbers we’re going to talk about are for the elite of the elite. These numbers are for the real world (40+) man who wants to be strong and who wants to function in their lives without fitness, or in this case strength, being a limiting factor.
A Little Background
The first thing you need to know is that the movements that I’ve chosen are what are most applicable to daily life activities and responsibilities: hinging, lunging, pushing, pulling, and carrying.
Secondly, I have included “minimum” and “advanced” numbers to use as a reference point. These are not elite numbers. Rather, these are numbers that are applicable to real life and achievable with enough training.
Third, and finally, these numbers are all built on “relative” strength meaning they are relative to your own body weight. Could you get stronger? Absolutely! Is it necessary beyond a certain point? Probably not (other than for bragging rights.
Let’s take a look!
Hinging aka The Deadlift
The deadlift is considered the “king” of all exercises. Why? It incorporates everything, and I mean everything, and it is a comprehensive look at real functional strength.
Minimum:
1x body weight deadlift for 5 reps
Advanced:
1.75 to 2x body weight deadlift for 5 reps
Lunging aka The Bulgarian Split Squat
Is back squatting fun? Sure! Is it a better analog to athletics and real life than single leg strength? Absolutely not!
Minimum:
Your own body weight for 6 to 8 reps each side
Advanced:
25 to 30% of your body weight, in each hand, for 6 to 8 reps each leg
Pushing aka Bench Press or Push Up
It is probably safe to say that you probably love the bench press. Well, there is application to this to real life but that darn push up does too.
Minimum:
10 quality push ups* or 75% of your body weight bench press for 5 reps
Advanced:
1x body weight bench press for 5 reps
*Why the asterisk? Well, I’ve got very specific things I look for that make a good push up a good push up. Not sure what they are? It’s time to ask! [email protected]
Pulling aka The Chin Up
A great representation of upper body strength is the chin up or pull up, not the bench press (at least in terms of function).
Minimum:
1 unassisted strict chin up
Advanced:
8+ unassisted [and unbroken] strict chin ups
Carrying aka The Farmer’s or Suitcase Carry
If you’re looking to get strong, to build core strength, improve your grip strength and shoulder health, and reinforce good posture (so long as you’re paying attention to it)… well… carry something.
Minimum:
Carry 50% of your body weight in each hand for 30 seconds
Advanced:
Carry 50% of your body weight in each hand for 60 seconds or 40 yards
Bonus:
Carry 40% of your body weight in one hand for 30 seconds to develop a better anti-rotation (core) type strength
You Might Notice…
If you have been lifting weights for a big part of your life, you might notice that these standards are not way out there. They are also not something you can walk up to and do without any dedicated training.
Done well, all of these movements will make you robust, durable, and strong.
You might just build some muscle and drop some body fat in the process.
If you’re not sure how to get there, or if you’ve simply got questions on the subject of strength training for real life application, email me at [email protected].
I’m happy to help!
