I like those numbers for a basic measure of “strong.” They would definitely put you in the top quintile for the population. I would guess that most men could probably achieve those lifts with two or three years of dedicated training and smart program design. Others may disagree.
Some things I would add to the list:
Bodyweight snatch (this could be hard without some coaching, but is possible)
10 bodyweight overhead squats
Run 1.5 miles in 10:30 or 2 miles in 15:00
A good, stable handstand
Again, these numbers would put you in the top 20 percent of the population, and would take some dedicated training to achieve.
Another factor to consider is general fitness versus specialization. If you want to really excel in one aspect of fitness, other aspects will be less developed. You can’t be an elite marathoner and an elite powerlifter at the same time, but you might be able to be above-average at both.
Take a look at www.exrx.net/Testing.html for some other fitness tests. Many of the tests listed on the page include poulation norms. That could help you set goals based on your age, training background, etc.
On a personal note, I have achieved all of these goals (including bodyweight military press and 1.5 bodyweight bench) except (1) a good handstand, (2) 2x bodyweight squat, (3) 2.5x bodyweight deadlift, and (4) 10 BW overhead squats. Trying to bring up that lower body strength…
Those that I wrote are the minimum IMO for a basic Strength base on 1rm. But like everything thats MY opinion. I would also add a BW OH press as well to a basic level of strength.
Interesting! First let me start by saying I am a fan of your posting. I wish I could be so magnanimous.
I woulkd like to discuss your base levels of strength though.
It would appear to me that your base levels would be for those that are iron rats. Not what would be considered baseline for average America. Even then (I feel) you are going into the upper ?half? of all lifters with those base numbers.
Is this your intent and objective, or do you feel these numbers are actually average among lifters? The BW OHpress is definately a big number.
Holy balls, Twoolf, those numbers/stats would definitely be above the top 20 percent. Maybe the top percent or even a fraction of. I don’t think you realize how weak, soft and deconditioned most people are. I had an exercise science lab where we had to run for 12 minutes and granted some people could have been sandbagging, but alot of people only got a mile or so.
Anyway, whenever I hear the word “fitness” I think “Fit for what?” I think to have all around physical preparedness, which is what I think people mean when they say “fitness” someone should be able to lift their own bodyweight from the floor (deadlift), run a decent mile without having to walk, say 8:00, and walk for an extended period of time if pressed, say 5-10 miles. I think you’d be surprised how many people would be incapable of meeting those simple and nearly laughable standards. Mind you, I intend those for the sedentary population at large.
I don’t think T-peeps need “standards” because the sky should always be the limit to them.