The standards (not norms) presented in the linked tables below
represent a 1RM performance that can be reasonably expected of
an adult athlete at various levels of training advancement using
standard full range-of-motion barbell exercises with no supportive
wraps or suits.
In the tables linked above, the term:
Untrained
- Expected level of strength in a healthy individual who has
not trained on the exercise before but can perform it
correctly. This represents the minimum level of strength required
to maintain a reasonable quality of life in a sedentary individual.
Novice
- A person training regularly for a period of 3-9 months.
This strength level supports the demands of vigorous recreational
activities.
Intermediate
- A person who has engaged in regular training for up to two
years. The intermediate level indicates some degree of specialization
in the exercises and a high level of performance at the recreational
level.
Advanced
An individual with multi-year training experience with definite
goals in the higher levels of competitive athletics.
Elite
- Refers specifically to athletes competing in strength sports.
Approximately 2% of the weight training population will attain
this level.
Submaximum loads may be used to estimate one rep maximum values
using the One Rep
Max Calculator.
Tables for the basic barbell exercises were developed from:
- definitions in "Practical Programming" by Kilgore,
Rippetoe, and Pendlay
- the experience and judgment of the authors,
- the exercise techniques described and illustrated in “Starting
Strength” by Rippetoe and Kilgore, and
- published performance standards for the sports of powerlifting
and weightlifting.
Provided by Dr. Lon
Kilgore, PhD
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