I have a love-hate relationship with strength standards for everyday personal training clients. In that, the science-based trainer side of me dislikes them because they’re totally arbitrary, and you can simply use your own progress as your baseline for training success, which is what I recommend most people do. However, the real-world trainer in me likes them because “strength” can feel vague without a reference point for some people who want to know how they measure up to others and are motived by clear metrics.
Nick Tumminello is known as the "Trainer of Trainers." He has been a trainer for over 20 years working NFL and MMA athletes, bodybuilders and fitness enthusiasts. Nick is the 2016 NSCA Personal Trainer of the Year, the editor-in-chief of the NSCA’s PTQ journal, and he has authored four books, including the best-selling Strength Training for Fat Loss.
Thus, I developed my own, however arbitrary, strength standards to:
1. Give clear answers when trainers ask me what do I consider “strong (enough)” on certain lifts for everyday clients, which I ONLY use2. Clients who like having some sort of clear baseline, which motivates them because it:
• Sets clear, measurable goals to progress towards• Can help build confidence in clients who may think they’re “weak”
How to Use Standards to Motivate (Not Intimidate)
With the above in mind, here’s how I’ve reconciled these metrics in a manner I’m comfortable with.
DO:
• Present them as targets, not requirements.• Celebrate small wins — “You went from beginner to good in just 8 weeks!”• Use them to help clients see objective progress beyond weight loss.
DON’T:
• Compare them to elite athletes or online influencers.• Use standards as a “pass/fail” grade.• Force clients to test lifts they dislike or fear.
The Ranking System
I’ve divided my strength standards into three, clear, client-friendly categories focused on how they rank relative to the average personal training client I’ve worked with — NOT based on metrics from athletes, powerlifters or gym bros. Here are the three strength standard categories:
1. Developing: You’re below or around average for most clients, but you’re making steady progress. I’ve tried to avoid using terms like “weak” or “poor.” Instead, putting a growth framing to this category that represents currently building strength.2. Strong: You’re stronger than most clients and handle weights and movements with good control.3. Advanced: You’re in the top tier of clients — lifting well above average.
My Strength Testing Rules
• Warm Up First: Dynamic mobility + 2–3 lighter “build up” sets of the test lift.•Use Submaximal Loads: I don’t like 1 rep maxes because I feel add unnecessary risk. A 10- rep max is much more practical for most general fitness clients.•Stop Early: The set/test ends when the clients reaching technical (form) failure.•Respect Individuality: Use modifications or swap in a different variation of the same movement pattern if a certain exercise is limited by pain, past injury or just doesn’t feel right for the client.
Strength Standards for the General Population
The following are the exercises, and what I feel are realistic strength/performance standards, which exercise enthusiasts can use, if they choose, as practical targets for adults who train consistently but aren’t competitive powerlifters.
Plus, I share why I’ve chose each of these exercises for testing purposes.
Important Programming notes:
• These standards assume no major injuries and at least 2-3 months of consistent training.• I don’t do “testing” days. These metrics are simply part of the workout based on weights clients use during training sets.• I don’t program all of these exercises in the same session because, again, I don’t do “testing” days. We simply apply these metrics when a client is performing one of these exercises in their program.
1. Split Squat x10 reps per side
I like this as a test because it’s easy to modify the range of motion to fit the person’s ability by placing a pad or pads below their back knee, or by elevating their feet to increase the range of motion. And, because it allows us to also compare their strength from left to right sides.
For women:
• Developing: Bodyweight or holding up to 17.5lbs dumbbells in each hand• Strong: Holding 20-30lbs dumbbells in each hand• Advanced: Holding 35+lbs dumbbells in each hand
For men
• Developing: Bodyweight or holding up to 30lbs dumbbells in each hand• Strong: Holding 32.5- 45lbs dumbbells in each hand• Advanced: Holding 47.5+lbs dumbbells in each hand
2. Trap Bar Deadlift x 10 reps
This is really the only “big” lift I test. I like it because its back-friendly and takes less technical ability than RDLs or barbell squats.
Plus, it’s easy to modify the range of motion based on the person’s ability by using the higher handles and/or elevating the plates on each side.
For women:
• Developing: up to 175lbs• Strong: 180 to 225lbs• Advanced: 230+lbs
For men:
• Developing: up to 220lbs• Strong: 225 to 270lbs• Advanced: 275lbs +
3. Stability Ball Leg Curls
I like this test because it can be performed by most everyone, even if they have back and/or knee pain with squats, lunges, RDLs, etc. I also like this test because it looks at both the glutes to extend the hips along with the hamstrings. Not to mention, for those able to do the single-leg version, this test allow us to evaluate and compare strength from left to right sides.
For both men and women:
Two-Leg Version:
• Developing: up to 12 reps• Strong: 13-20 reps• Advanced: 21+ reps
One-Leg Version:
• Developing: up to 8 reps per leg• Strong: 9-12 reps per leg• Advanced: 13+ reps per leg
4. Dumbbell Chest Press x 10 reps
I like this as a test better than push-ups because it’s easier to modify and rack the exact resistance used. And, there are less form issues to navigate.
For women:
• Developing: up to 25lbs on each side
• Strong: 27.5-35lbs on each side
• Advanced: 37.5+lbs on each side
For men:
• Developing: up to 40lbs on each side
• Strong: 42.5-50lbs on each side
• Advanced: 52.5+lbs on each side
5. Dumbbell Seal Row x 10 reps
I like this as a test because it eliminates the lower-back, which is helpful for people with low back issues. And, it eliminates cheating with the legs that can occur with dumbbell and cable rows.
For women:
• Developing: up to 20lbs on each side• Strong: 22.5 to 30lbs on each side• Advanced: 32.5+lbs
For men:
• Developing: up to 37.5lbs on each side• Strong: 40 to 50lbs on each side• Advanced: 55+lbs
6. Shoulder Tap Abdominal Plank (alternating taps)
I like this a two-in-one core strength test because it demands you not only prevent your hips from sagging, but it also involves anti-rotation to prevent your hips from rotating.
Standards are both men and women:
• Developing: 40 seconds on less• Strong: 41-60 seconds• Advanced: 61+ seconds
7. One-Arm Dumbbell Farmer’s Carry x 60 Seconds Per Side
Although the lateral core is working in this exercise, this is mostly as a grip endurance test since grip is the main limiting factor. Thus, doing it one side at a time allows us to also compare grip strength, and lateral core strength, from left to right.
For women:
• Developing: up to 30lbs• Strong: 32.5 to 42.5lbs• Advanced: 30+ seconds with 45+lbs
For men:
• Developing: up to 45lbs• Strong: 47.5 to 62.5lbs• Advanced: 65+lbs
What Are My Standards Based On?
I developed these strength standards for personal training clients because most such standards come from athletes, powerlifters and gym bros.
These metrics based on my experience training general population clients over decades. And, consist of what I feel are reasonable ranges for men and women, keeping everyday health in mind — not competitive lifting numbers — with clear and easy categories that everyone can understand.
That said, I dislike when arbitrary strength standards are put forward as if they’re some kind of “proven” metric everyone should judge themselves by and meet in order to live forever and have all their sins forgiven.
So, I’m definitely NOT sharing my standards in that manner. In other words, I’m not telling anyone they “should” use these metrics. I’m simply sharing my approach to this topic for those who like metrics, which are intended to challenge but not overwhelm.
