14.10.2025

How strong am I not, comparatively?

What is the relative difficulty of resistance training exercises? And how should the relative difficulty be expressed?

How am I doing with this? How deluded am I? How much more conditioning would be warranted or pragmatic, even beneficial?

Let's use body weight multiples.

Exercise	Average untrained	Amateur / gym enthusiast	Regional / competitive	Elite / World‑class (WR / Olympic medal)
Back squat (raw)	0.8–1.3×	1.3–2.0×	2.0–2.6×	2.6–4.0×
Front squat (clean grip)	0.5–0.9×	0.9–1.6×	1.6–2.3×	2.0–3.0×
Overhead squat (valakyykky)	0.2–0.6×	0.6–1.0×	1.0–1.6×	1.6–2.6×
Deadlift (raw)	1.0–1.6×	1.6–2.3×	2.3–3.0×	3.0–4.5×
Bench press (raw)	0.5–1.0×	1.0–1.6×	1.6–2.2×	2.2–3.0×
Snatch (WL)	—	0.7–1.2×	1.2–1.8×	1.8–2.6×
Clean & Jerk (WL)	—	1.0–1.6×	1.6–2.4×	2.4–3.5×
Strict overhead press	0.2–0.5×	0.5–0.9×	0.9–1.4×	1.4–2.0×
Weighted pull‑up (extra load)	BW+0–0.1×	BW+0.1–0.4×	BW+0.4–0.9×	BW+0.9–1.5×

This table is a practical strength standard chart that approximates ranges for lifting performance across various resistance exercises (sourced from weightlifting industry articles, exercise standard tables).

It uses multiples of body weight (BW) to represent the approximation, on a progressive resistance conditioning spectrum—from "Average untrained" to "Elite."

By comparing a one-rep max (1RM) to the ranges provided for exercises like the Deadlift, Back Squat, and Bench Press, identify proficiency level and establish realistic, data-driven frame for your training, keeping in mind this metric is an approximation of range of means.

In young athletes even daily chestpress exercise with 1RM resulted in percentual improvement from of couple of percent to up to 20% progress, and they have the fastest recovery. Best think about how many percent to advance at a time. Daily training seems dumb though, with potential for recovery debt. Preferably a different thing every day, perhaps with 36-72 hour recovery.