How Much Weight Should You Aim to Squat, Bench and Deadlift?
If you, like many of us, are starting the year with resolutions to lift consistently, you may well have some strength numbers in mind. However, it's important to pick training goals that strike the sweet spot between being aspirations but also being realistic.
By collating the most recent science and expert recommendations, we have detailed the best strength goals for the squat, bench press, and deadlift, so you can start the year on the right track.
What Is a Good Squat Weight for Beginners?
For beginners, a good squat goal weight is typically around 0.75 to 1 times body weight.
This range provides a solid foundation for building strength while ensuring proper form. You can aim for a minimum of 3 reps at this weight. It's important to note that throughout these strength guidelines, you don't necessarily have to perform one rep max lifts — unless you're a competitive strength athlete the risk to reward ratio isn't usually worth it, especially when are getting used to the technique and acclimating to lifting heavier loads.
According to author and competitive powerlifter Tim Henriques, achieving a squat of 1.5 times your body weight is an excellent benchmark to aim for as you progress beyond the beginner stage after 6 to 12 months of consistent training. This goal is realistic with consistent training and attention to technique.
For example, a beginner weighing 75kg (165lbs) might aim to squat between 56kg (123lbs) and 75kg (165lbs).
What Is a Good Bench Press Weight for Beginners?
For beginners, a good bench press goal weight is typically around 0.5 to 1 times their body weight.
The lower end of this range is a good goal for absolute beginners. You can aim for a minimum of 3 reps at this weight.
Henriques suggests that men should aim for 225lbs or 1.25 times body weight after 6 to 12 months of consistent training.
For example, a beginner weighing 75kg (165lbs) might aim to bench press between 37.5kg (83lbs) and 75kg (165lbs) initially, working their way up from there.
What Is a Good Deadlift Weight for Beginners?
For beginners, a good deadlift goal weight is typically around 0.75 to 1.5 times their body weight.
Deadlifts tend to get a bed rap with many claiming they're particularly injurious, however the main culprit isn't necessarily the movement itself, but the heavier total loads the deadlift allows you to lift. You can aim for a minimum of 3 reps at this weight.
Henriques outlines 2 times body weight or approximately 315lbs for many men after 6 to 12 months of consistent training.
For example, a beginner weighing 75kg (165lbs) might aim to deadlift between 56kg (123lbs) and 112.5kg (248lbs) as a starting point.
By setting realistic yet challenging strength goals and following a progressive and structured programme, you can make decent progress. Of course, your individual capabilities may vary based on factors such as body weight, strength level, and training experience. The key is to ensure you learn the movement techniques so you feel confident and work within an exertion level that is challenging yet not all out. Stay consistent and patient with a progressive programme, and you'll hit PBs in your lifts in no time.
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