What springs to mind when you see and hear the word standards? Is it
A level of quality
Things used as a measure
Something accepted as typical or average
Or is it none of those?
The above are definitions of standard. There are standards we set for ourselves, societal norms, and standards we have to meet before we reach a specific goal, such as fat loss or a double-bodyweight deadlift.
There are standards imposed upon us because society says so, but also standards expected of us when we attain a certain level of proficiency. You cannot just be great at something, then be less than great and expect to get paid the same.
When you set high standards, people expect you to meet them every time.
I’m not a fan of its standards imposed on us just because the mob says so. Those fly-by-night, wind-swaying opinions often change, so you never know where you stand. I’m interested in the standards you set for yourself, or the ones you choose to ignore and pursue anyway.
Here’s how to start setting your own standards, but first……
Standards Are Benchmarks
Let’s dive into strength standards because that’s the pool I’m comfortable swimming in. Strength standards provide context and are not for comparison, as all journeys are different. They’re benchmarks that help lifters gauge progress relative to their own goals.
Below are the strength standards, based on what a person can lift relative to their bodyweight. For instance, a 180-pound male who just started lifting, a 135-pound barbell squat is a great starting point.
MEN
Barbell Back Squat
- Beginner: 0.75× bodyweight
- Intermediate: 1.25×
- Advanced: 1.75×
- Elite: 2.25×+
Deadlift
- Beginner: 1.0×
- Intermediate: 1.5×
- Advanced: 2.0×
- Elite: 2.5×+
Bench Press
- Beginner: 0.75×
- Intermediate: 1.0×
- Advanced: 1.5×
- Elite: 1.75×+
WOMEN
Barbell Back Squat
- Beginner: 0.5× bodyweight
- Intermediate: 1.0×
- Advanced: 1.5×
- Elite: 2.0×+
Deadlift
- Beginner: 0.75×
- Intermediate: 1.25×
- Advanced: 1.75×
- Elite: 2.25×+
Bench Press
- Beginner: 0.4×
- Intermediate: 0.75×
- Advanced: 1.25×
- Elite 1.50 x
Wow, that’s a lot of standards, but do they mean anything to you? Comparison is a double-edged sword. On one edge, it gives you something to strive for; on the other, if you fall short, you may feel less than.
Many get satisfaction from how they measure up, while others curl up into a ball and quit. But I’ve never been a fan of strength standards, so I have a few of my own for my clients and myself.
Show Up.
Don’t talk trash about yourself.
Do one more rep than last time.
Quality over quantity.
Increase weight when form is on point.
That’s it: no workout percentages, no relative strength measurements, and no comparison except to yesterday’s self. When you set your own standards and place one foot in front of the other, you may end up meeting or exceeding them.
No math required.
What’s Important To You?
When setting your own standards while ignoring those set for you, it’s vital to figure out what’s important. For instance, if you hate squats but love deadlifts, that goes a long way toward determining what to focus on. Squats are great, but put your emphasis on what’s important to you.
Since I’m not a mind reader, I’ll give you an example of how I set my standards.
Name: Shane McLean
Occupation: Coach and Freelance Fitness Writer
What’s Important: Being a better coach and writer.
Standards: Be an attentive coach at all times. Never waste the readers’ time. ( I hope I haven’t wasted your time yet.) Ensure all articles are free from grammatical errors. Listen to all feedback. Keep up to date on all things exercise.
Comparing myself to the ones set by my colleagues and contemporaries may provide a benchmark to strive for, but it does nothing for me. Trying to be better than someone else takes the focus away from the minor improvements I can make to meet or exceed the standards I set for myself.
Do I fall short? Sure, but I regard it as a horse I need to get back up on.
The standards I set focus on enhancing my passion, as it’s easy to overlook what’s right in front of you when aiming for distant standards. And I don’t want to trip over.
Wrapping Up
Standards define levels of quality, measurements, or what people accept as typical or average, and you should be aware of them in all aspects of life and work. But by not focusing on them and setting your own means, you’ll be better than average.
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