Relative Strength Standards: Bench, Squat, Deadlift

1. Standard Weight Multipliers

Relative strength is the amount of force you can exert relative to your bodyweight. Standard lift milestones include: Squat: Intermediate: 1.4x bodyweight. Advanced: 1.8x bodyweight. Bench Press: Intermediate: 1.1x bodyweight. Advanced: 1.5x bodyweight. Deadlift: Intermediate: 1.6x bodyweight. Advanced: 2.1x bodyweight.

2. Tips to Improve Relative Strength

Focus on building raw strength while keeping your body composition lean: Perform low-rep, high-intensity strength training (1-5 reps). Focus on compound multi-joint movements. Maintain a balanced diet to support recovery while staying lean.