Scribd
Upload
36 views21 pages

Lon Kilgore Strength Standard Tables-Copyright-2023

The document outlines strength standards for various weightlifting exercises categorized by training levels (physically active, beginner, intermediate, advanced, elite) and considers factors such as age, sex, and bodyweight. It emphasizes that these standards are not norms but reasonable expectations based on scientific data and experience, and acknowledges individual variability in progression. Additionally, it discusses unique considerations for CrossFit competitors and highlights that true elite status can be achieved regardless of age, as long as individuals are actively participating in strength training.

Uploaded by

tonyteachworth
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
36 views21 pages

Lon Kilgore Strength Standard Tables-Copyright-2023

The document outlines strength standards for various weightlifting exercises categorized by training levels (physically active, beginner, intermediate, advanced, elite) and considers factors such as age, sex, and bodyweight. It emphasizes that these standards are not norms but reasonable expectations based on scientific data and experience, and acknowledges individual variability in progression. Additionally, it discusses unique considerations for CrossFit competitors and highlights that true elite status can be achieved regardless of age, as long as individuals are actively participating in strength training.

Uploaded by

tonyteachworth
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 21

2023 STRENGTH STANDARDS

Snatch – Clean & Jerk – Back Squat – Bench Press – Deadlift – Press
(Review draft for the book Barbell Sports)

The following tables present lifting performances expected of individuals at the various levels of
training progression and biological adaptation. These are not “norms” which are reflections of what the
average human is currently doing (remember that nearly 75% of all humans do not meet the low
recommended public health guidelines for being physically active, and that only about one in ten
persons exercise enough to gain fitness). These are “standards” which are reasonable expectations of
human performance capability at each level of training progression, from simply being physically
active (my definition below) up to elite performance. These tables have been constructed from existing
scientific data (objective sources), published results of drug-tested classic/raw performance (objective
sources), and half a century of observation and experience (subjective). They are presented categorized
by sex (male and female), age (15 to 89), and bodyweight.

Physically Active – A person who exercises or plays a sport(s) at least three times a week for
more than 45 continuous minutes each session. No goal or programming of exercise need be
apparent. Activities done during work hours and household chores are not relevant to this
definition (neither are accumulated steps, i.e. step counting).
Beginner – A person who has begun weight training at least three times per week, has learned
basic lifting mechanics, and is following a defined program to achieve a defined strength goal
for at least four weeks. This group of trainees are able to adapt to small to moderate increases in
intensity (more weight) or volume (repetitions and sets) in every training session.
Intermediate – A person who has continued to train with weights according to a program
intending to achieve a defined strength goal for at least six to eighteen months. This group can
no longer adapt to daily increases in loading (intensity or volume) but do adapt to small weekly
increases in intensity or volume.
Advanced – A person who has continued to train with weights according to a program
intending to achieve a defined strength goal for at least eighteen to twenty four months. This
group can no longer adapt to weekly increases in loading (intensity or volume) but do adapt to
small multi-week or monthly increases in intensity or volume.
Elite – A person who has continued to train with weights according to a program intending to
achieve a defined strength goal (generally a specific competitive goal) for more than two years.
This group can no longer adapt to monthly increases in loading (intensity or volume) but do
adapt to small multi-month, annual, or longer increases in intensity or volume.
About stages of progression (beginner, intermediate, advanced, and elite) and their duration:
Given the variability of human anatomy and physiology, and the inconsistent application of appropriate
training programs by trainees and coaches, some individuals will take longer than others to progress to

© 2023 Lon Kilgore PhD and the Kilgore Academy


the next stage. The appropriate program design is governed by adaptive capacity, not the lifting ability
of the individual. Progression to the next stage should only occur when the trainee can no longer adapt
to the frequency of increased load associated with their current stage of progression. Also, at that
stalling progression point, the program followed must change to reflect the new frequency of loading
increase.
About the performance standards:
While these standards are intended to be linked to the stages of progression, physically active up to
elite, there are genetically gifted individuals who may physically outperform their programmatic level
(lift more than expected). For example, a beginner may lift weights that are associated with the
intermediate or advanced level. If this is the case, it is important to continue the beginner’s program for
as long as they are adapting to small increases in every session and then transition to the next level
when the adaptation rate slows, or preferably, stops. Conversely, there are some individuals that are
genetically challenged (not a bad thing) and will produce lower or slower than expected results from
their stage of progression. Super-responders and Low-responders to training programs and deviations
from expected performance and progression rates represent the opposing tail ends of a Bell Curve, but
the majority of trainees will fall towards the center of the curve (the tables).
It is tempting to compare the “elite” standards to extant world records and think the weights indicated
are too low. This is not the case. World records are set by a single individual and only a very few, a
dozen or so, of the eight billion humans on earth can come close to lifting those weights (and do so
according to competition rule). While world records are great indicators of human potential, and were
considered in creating these tables, they do not represent the expected level of achievement for the vast
majority of humans who train and reach their fullest potential. If you reach the elite standards presented
here, revel in the knowledge that you are among the strongest people on the face of the earth, or at least
in your nation, for your bodyweight, age, and sex.
Unique considerations for CrossFit Total competitors:
CrossFitters do not focus solely on developing strength, they develop comprehensive fitness; strength,
endurance, and mobility. They also seek to develop a much larger inventory of movement skills. While
competency in lifting is learned at the outset, just like in the proper barbell sports, technical efficiency
(i.e., expertise) on any one exercise takes longer to develop. As such the duration of each stage of
training progression can take much longer than that of someone whose only focus is getting stronger
and lifting more weight in competition.

Even the highest ranking CrossFit athletes may not achieve the elite standards in the Back Squat, Press,
and Deadlift presented here, they generally ride the cusp between the classifications:
Men
Back Squat – Intermediate to Advanced
Press – Advanced to Elite
Deadlift – Intermediate to Advanced
Women
Back Squat – Intermediate to Advanced
Press – Just under or well into Elite
Deadlift – Intermediate to Advanced

© 2023 Lon Kilgore PhD and the Kilgore Academy


This is not a negative; a true CrossFit athlete intends to be a generalist, good at about everything, not a
specialist, great at one thing. The CrossFit Total is a test to simply see if the individual athlete is strong
and the CrossFit methodology of training is working.
However, the most major consideration of CrossFit Total competition is that when used as part of the
CrossFit Games system, there are no weight classes. This means that the 132 pound (60 kg) competitor
can be going head-to-head against a 198 pound (90 kg) competitor for example. That means if the
larger athlete, with more lean mass, is lifting weights that are in the Advanced stratification, the smaller
athlete will need to lift well into the Elite category to keep pace. While superficially this does not seem
fair, a CrossFit Games event, or similarly constructed event, will test all elements of fitness and thus
the smaller individual may have an advantage in another test. A good event designer will ensure this
happens so everyone is tested equitably.

Personal Note: If you are in your seventies, eighties, and nineties and are still getting after it in the gym and on
the platform, regardless of any standard, you are an “elite” in my book.

© 2023 Lon Kilgore PhD and the Kilgore Academy


Snatch

© 2023 Lon Kilgore PhD and the Kilgore Academy


© 2023 Lon Kilgore PhD and the Kilgore Academy
© 2023 Lon Kilgore PhD and the Kilgore Academy
Clean & Jerk

© 2023 Lon Kilgore PhD and the Kilgore Academy


© 2023 Lon Kilgore PhD and the Kilgore Academy
© 2023 Lon Kilgore PhD and the Kilgore Academy
Back Squat

© 2023 Lon Kilgore PhD and the Kilgore Academy


© 2023 Lon Kilgore PhD and the Kilgore Academy
© 2023 Lon Kilgore PhD and the Kilgore Academy
Bench Press

© 2023 Lon Kilgore PhD and the Kilgore Academy


© 2023 Lon Kilgore PhD and the Kilgore Academy
© 2023 Lon Kilgore PhD and the Kilgore Academy
Deadlift

© 2023 Lon Kilgore PhD and the Kilgore Academy


© 2023 Lon Kilgore PhD and the Kilgore Academy
© 2023 Lon Kilgore PhD and the Kilgore Academy
Press

© 2023 Lon Kilgore PhD and the Kilgore Academy


© 2023 Lon Kilgore PhD and the Kilgore Academy
© 2023 Lon Kilgore PhD and the Kilgore Academy

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy