How Strong Should You Actually Be? The Numbers Finally Explained | Mind Pump 2917

Key Takeaway

Make strength—not sweat, soreness, or calorie burn—your primary training metric. Today, choose a few foundational lifts you can perform safely, record your working weights and reps, and aim for small, consistent improvements without taking every set to failure. If you have been training for months with no progress on those lifts, reduce unnecessary volume, prioritize recovery, and follow a structured plan that includes lighter deload weeks.

Episode Overview

Mind Pump explains why strength is a practical, measurable marker for muscle, resilience, mobility, bone health, and long-term quality of life. The hosts argue that most people should prioritize steady progress on foundational compound lifts rather than exhausting workouts, and they provide bodyweight-based benchmarks for the bench press, squat, and deadlift.

Full Transcript

Transcript of How Strong Should You Actually Be? The Numbers Finally Explained | Mind Pump 2917 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

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All right, here comes the show. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now, hit pause, head on over to mindpumpstore.com. That's it. We'll see you for the rest of the show. All right, we're gonna talk about how strong you should actually be, what the numbers really say. Let's get to it. Oh, did you pull these up? Yeah, I did. We haven't looked at these in a while.

You know, okay, this is a good topic because strength is definitely one of the best metrics to measure for progress. It's very strongly correlated to muscle size, we know that, but it's also correlated to hormone health, quality of life, and longevity. So when you look at the data on strength, it's this really great objective metric. What's really cool about it is you can measure it. It's not subjective. It's like- There's a lot of subjectivity going on for everything else. This is one of those core things you could always kind of count on.

Is my strength moving up or is it not moving? That's right. Now, the bad news about this is, and this is literally true, we are in a muscle weakness epidemic and we have been for a while. You know, I've talked about this data before, but a college-aged male today has the grip strength of a 60-something-year-old in 1984, something like that. This was a study that was done something like 10 years ago. It's gotten worse. Now, grip strength is a proxy for overall body strength, so it's a very easy way to test somebody's strength.

And based off of that, you could tell if the person's generally strong or not. But we've seen strength decline pretty consistently now over the last few decades. So that's the bad news. The bad news is we're kind of in this weakness epidemic. But you're weaklings. The good news is, the good news is that everybody can get significantly stronger. They can fix it. Everybody can. Can fix it, yeah. With the right kind of training. In fact, there was a recent study I brought up on one of our other episodes where they were strength training elderly individuals.

And these were people who were in their mid to late 70s and 80s. And the percentage of strength gains that they saw during the study matched what much younger people would experience, people in their 20s and 30s. Now, of course, the difference is their starting point and the potential, right? 20-year-old has so much more strength potential. But the percentage of strength gains was equal. That's gotta be so encouraging for people. It's incredibly encouraging. I mean, when I, you know, I trained clients personally for over two decades, and people in advanced age are my favorite precisely because it was so life-changing.

They would come in with this idea that, okay, I might feel a little better, but there's only so much. And then they would see their strength double. I mean, double within a few months. You know, it's like, you know, I have a client come in who could barely do, you know, a couple bodyweight squats. Four weeks later, we're doing 15 bodyweight squats. And it's more than double the strength. And so the good news is you have incredible ability to influence your body's physical strength. We were, off air, we were just recently talking about a clip that I just did, talking about, you know, pursuing heavy barbell lifting in past your 40s after you've already been kind of like lifting for a long time.

And there, you know, I made a controversial take on like, you know, at one point when you get really strong, the ROI just isn't there as much anymore. You don't need to keep getting stronger forever. Right, but then I made the other, because I argued it both ways just to kind of highlight the nuance of this conversation. I said, well, then I'd have another example of a client who come to me at 45 years old, they've never lifted weights before. And you know, barbell back squatting 185 pounds is relatively heavy for that person who's never done that before.

And absolutely, I would do that because the risk is moderate to low for that person because we're not loading a crazy amount of weight. And yet, and the ROI is incredible when you do that. So just because you're in advanced age does not mean that you can't get incredible benefits still. No, technique makes a big difference and the total load makes a big difference. But the way to, I think, understand it is the risk of weakness way outweighs the risk of the exercises that you're doing.

Once you get really strong, somebody who's, you know, you got a 200 pound guy squatting 300 or 400 pounds, which is doable with years of training. But once you get to that kind of strength, now the risk of weakness is low, you're strong. You don't have a lot of risk of weakness. You don't have risk of issues with mobility, frailty. But the risk of the lift is much higher. That's right, if you're squatting 300 pounds in your 40s, you are not a risk of frailty. No, no, but if you're not doing any strength training and you have a desk job, the risk of weakness is incredibly high.

And this is really the enemy that we're dealing with here is our lifestyle is not designed to require any level of physical strength. So we only have, our body's only ever as strong as it thinks it needs to be. Now, of course, there's a variance from person to person. Some individuals are stronger than others naturally without exercise, all that stuff. But when it comes to just every individual themselves, your body will only use resources to keep your strength if it thinks it needs that strength. Otherwise it saves resources, okay?

And so if your daily activity is sitting in a car, sitting at a desk, sitting at home, the occasional walk, you might lift a bag of groceries here or there. There's really no reason for your body to have strength. And so over time, you lose strength. Over time, you lose muscle, you lose bone density, and you become frail. And this has a negative result on longevity, a significant result, a negative result. In fact, when you look at single metrics that can predict all-cause mortality, there's almost no metric that is better than a grip strength test.

This is crazy. I remember when they first figured this out, they've since tested it many times over, but they were like, how can it be that strength predicts all-cause mortality better than other individual metrics? You know, we have all these blood tests, all these other metrics that we could test that could predict mortality. Why is your strength, how is it that strength can predict that? And it's because- The compounding effects of being frail, right? That's right. When you're weak, insulin sensitivity's probably low. Diabetes is probably there or on its way there.

You have weaker bones. Hormone health is lower. Your mitochondrial health- You're way less resilient. You're not as resilient. God forbid you fall. Now you're really in a bad place. So strength is this, it's this thing that you need. Now, what you were saying, Adam, is you don't need extreme strength, and we're gonna go over strength metrics, and we're gonna go over what's decent, good, best, and advanced. But for most people listening, especially if you're new to strength training, relatively new, or you're not strength training, let's say you've been doing it for less than four years, I would say, definitely less than two years, getting stronger, that's it.

That's everything, that's number one goal. That's right. Wouldn't you say that the number one enemy in this situation is atrophy? Atrophy. Yeah, and what happens is if we don't use it, and we don't- You lose it. You will lose it, and your body will prune it. And that's really, it's less about an age thing, it's that it's been 15 years, you haven't done the thing. And because you haven't done the thing, the body has decided, I don't need to do that. You guys have seen this, I'm sure, but just for the listeners, they've done MRIs of 70-year-old athletes.

These are people who strength train, who are fit. They'll do an MRI of their muscle quality, indistinguishable from a 30-year-old athlete. Now, a 70-year-old athlete is not gonna be able to perform like he or she could when they were 20 or 30, but the difference between a 70-year-old that strength trains, let's say, and a 70-year-old that's the typical 70-year-old, you're looking at almost like an entirely different species in terms of mobility, strength, bone density, all of those things. Another issue, Adam, is that the workouts that are advertised, the mainstream workouts, the ones that people tend to gravitate towards, the ones with all the advertising, they're terrible for building strength.

They're really designed to push two metrics that people have associated with- Calorie burn. Sweat and soreness. So the average person doesn't know this, okay? So I'll help you. The average person doesn't know that how sweaty you get during a workout and how sore you get after a workout means nothing in terms of the workout's actual effectiveness. It literally means nothing. Especially in the pursuit of strength, which is what we're talking about. That's right. In fact, it can be counterproductive. That's right. You pushing so hard the calorie burn and pushing so hard the soreness, will impede a lot of your strength.

You might get some stamina. You're not gonna get strong. Right, right. You get some muscle endurance from training all that and doing that, but as far as getting stronger, which is the real metric that we wanna see move when we're talking about longevity and bone density and overall health that you're talking about, it's strength that we wanna see improve. And if you're always chasing that soreness, we're gonna lean on overtraining, which is not gonna help you to adapt, overcome, and build, which is counterproductive. And the irony of this is that the more appropriate way is far, and better way for results, is far more sustainable and realistic for the average person.

I'm gonna say it. Look, Adam, I'm gonna say it. It feels easier. It's reasonable. When you do it right, this is what's crazy, and this is why I think so many people struggle with this initially, because this is it, listen. This is a conversation I had with every client for the first maybe 30 to 60 days I trained them. After that, I didn't have to talk to them anymore because the proof was in the pudding. But this was a very common conversation. It was this. I feel like I could do more.

I'm not getting sore enough. Don't you think I should be going harder? And I would keep a log of the weights that we're doing. I'd be like, hey, just to point something out, last week, you were pressing 60 pounds. This week, you pressed 80 pounds. You realize you went up 20 pounds in a week, and they go, I did? So yeah, I have it written down right here. But it feels like I'm not putting, you're fine, as long as we keep getting stronger. After about 60 days, everybody was sold.

Everybody was like, okay, this is, in fact, I'm training somebody right now, my friend Justin, who's an ER doctor, who is very used to beating himself up. He did marathons, cycles, cycling. He did lots of that style of exercise. And when he would lift weights, he would get after it. And of course, he's got that mentality, right? He's an ER doctor. So he's like, pressure, stress, go, right? Get it. So when we first met, we became friends, and I'm training him. And I'm explaining these things to him.

And he's got a science background. Obviously, he's a doctor. So it's making sense. So he's like, okay, I'm bought, you sold me. Let's do this. And I remember the first workout, he's like, is that it? I said, we're fine, Justin. Just watch. Watch what happens with your strength. And he was cool. First few workouts, he was cool. By the fourth week, he was coming to me. He's like, Sal, I feel like I should be doing more. And I'd be like, let me show you something. Do you see how much you bench pressed?

Yeah. This is what you bench pressed day one. And I showed him, because I wrote it down. He's like, I went up 40 pounds. I said, yeah. He goes, are you sure? I said, bro, I wrote it down for you. Felt too easy. And he's like, this is crazy. By week seven, people are commenting on how good he looks. And he goes, this is so wild. I never realized that proper strength training would feel. like this. I always felt like I had to beat the crap out of myself.

That's really the good news. The difference between not getting stronger and stronger all boils down to what's known as good workout programming. For people who don't understand this, workout programming, it's like a computer program. Think of it that way. The right computer program produces the right result. The right workout program produces the right result. You can't judge a workout program by how sweaty it makes you and how sore it makes you. There's actually a science that goes to it. It includes things like sets and reps and tempo and how the workout's designed.

Now, how do you know if it's working? You get stronger, period, end of story. You get stronger on a very consistent basis. That's what good programming is. I feel like we've, not we, but people have oversimplified this so much. The thing that I think you communicate so well that's so important in this topic is that we literally, we look at these workouts and it's like what we can tolerate is what we think is appropriate for us. The most we can do. I feel like when we talk about this on the podcast, there's always someone who's listening who's like, oh, they're talking about really beginners or people that don't know.

Because I can handle it, this is for me, they must be talking about people that are doing things they can't handle. I think that's the miss here is that so many people that are listening right now don't think it's them who we are communicating to, and it is them. I was- It's you. Yeah, it's you. It is you. You're the one. It is not what you can tolerate. There's an optimal amount of volume and intensity in relation to your stress, your sleep, your nutrition that each individual should be taking into consideration to get stronger.

The best metric is, am I getting stronger? We tend to ignore that. We do. How sore was I? Did I do the thing? How hard did I go? How many calories did I burn? That's what we tend to focus on. It's like, man, if you're looking back and it's been three months of you training and you're doing these lifts and you're doing the same weights as you were doing three months ago, you're probably not following a good program or the appropriate balance for yourself and there's something missing there.

It's normally those things. It's this balance of stress, the nutrition, and or the programming volume intensity. We're so passionate about this because this was never explained to us in our process going through and trying to get stronger. There's just so much to dissect and reprogram out there in terms of how people view and perceive how to get strong and there's such a more effective way. The irony is the less is more approach actually gets you further along. I'll put it this way. Almost never does this happen.

When somebody starts strength training, if they do it properly with good workout programming, almost never. In fact, I'm thinking if I ever experienced this ever happening and I can't even think of it. I'm sure it has because it's never 100% but I can't even recall one time. Every single person when they start strength training and do it right gets relatively consistent strength gains for a while, for like the first year. When I would get a new client, I would expect relatively consistent. First off, in the beginning, it's very consistent.

Every time we work out, we're stronger. Then it starts to become a little bit more difficult. For the first year, we're getting stronger. That's just what's happening. These are everyday regular people. The first time I really learned that this was a science was when I studied how the Soviets kicked the crap out of the rest of the world when it came to weightlifting. That was really when the science of strength training programming became apparent. Yes. First time the government really put all the money into the science of it.

Well, at the time, you had the US who our athletes were training based off of how they felt and they would approach their workouts with always trying to beat their previous workouts. It was always intensity, always pushing. We had some incredible athletes. Don't get me wrong. The Soviet Union used scientific programming. They programmed in things like deloads and stress reduction. Even though you can do more, we're going to do the same weight. They just crushed everybody because there is a formula to what actually works. You know when you see a program that will make you stronger because it has a few things that are apparent.

One of them, for example, is programs that build strength have less exercises in them. They just do. You practice the exercises that are in there more often, but they don't have 10 different exercises for back and 10 different leg exercises. It's like a few. You're not worried about a bunch of ankles. No. You're training a few exercises quite often. Why? Because a lot of strength is a skill. Your ability to generate force in a particular way is also a skill. If you want to get really strong at squatting, practicing squatting more often is better than squatting, lunging, leg extension, leg curls, doing a bunch of different exercises.

Better to do that one exercise or maybe another one more often. If you were to go back and have a conversation with 15, 16-year-old Sal who's getting ready to get into weightlifting and what you're talking about like sticking to these four or five lifts, how many years or how many months or how long would you say don't waste any time doing any bullshit lateral raises or doing any side weight chest presses or doing any ... How long would you say just practice these four or five movements?

I did have that experience. I was 15 going to 16. I started lifting weights at 14, did everything crazy, did every exercise I could think of. Right before I turned 16, this is when I met those powerlifters in the gym that I tell you guys about. They taught me how to deadlift squat. They taught me how to bench press. They taught me how to practice those exercises. Don't do a lot of extra lifts. That summer from 15 to 16, I think I went into my sophomore or junior year, I gained over that summer almost 17 pounds.

Most of it was lean body. That's a crazy amount of muscle to gain. I got strong. I was squatting. I don't remember what I started with. It was less than 135 and I got up to almost 300 pounds over that summer from doing that. The problem was I was so influenced by, back then it was muscle building magazines. I went wrong in so many different directions. I know this part of your story. I just wish I just stuck with it. My point is we're talking to someone who's just getting into it.

Whether they're 17, 15, or they're 35 and they're just getting into it, I know the answer for me. If I could go back and tell me, because I didn't even get the experience of getting I was following the single body part, body builder split and then creative exercise guy for years. If I could go back and shake young me, it'd be like, these five lifts, don't do anything else for five years. Three to five years. At least three years. Three years, maybe you start introducing other stuff, but first three years, just get good at these lifts.

I can't imagine if I trained like that, which would be hard for young me to listen to because I, like you, I didn't look at body building because I was interested in the sport. I looked at the bodies. I thought I wanted to build a body like that. Were they all doing? They were all doing these body part splits and creative exercises and all the accessory work. Not realizing that even that look that I wanted, and I think that's the part that people may not understand, that I didn't understand either, was that just sticking to those four or five lifts for at least the first three years of your lifting will give you that look you even want.

It lays the foundation to do the sculpting and all this stuff. The sculpting and stuff makes sense, like we said earlier in the episode. When you're just getting started, get strong. At some point you do get strong, then the risk versus reward is not so great. Now you can back off and try different things, but for the first few years, you want to get strong. The other one is train to failure. I thought you had to train to failure all the time. I thought that's how you got stronger and you built muscle.

You know who almost never trains to failure? Strength athletes. Almost never. Power lifters, Olympic lifters. The strongest athletes set them back. They don't because failure training, it produces worse results. It only fries your body. Really what it does is it results in more difficulty with adaptation because of the recovery. Strength athletes are very consistent with not training to failure. They train to failure when they compete. That's when they're maxing themselves out. Good strength training program won't tell you to lift to failure. It doesn't. It tells you to train with intensity, but not to failure.

Of course, we mentioned some of the exercises, but you want to do the right exercises. Getting really strong at some exercises doesn't give you nearly as much bang for your buck as getting strong at other exercises. A good example is I could quadruple my strength in a leg extension and a leg curl. That's great. I'm a lot stronger. But if I quadruple my strength in a barbell squat, I have just blown away with the leg extension and leg curl did for my hamstrings and my quads.

The potential on the leg extension is very slim in comparison. I'm going to build more muscle. I'm going to have way more carryover strength, way more positive effects on my hormones. It's just way better. This is true for things like the deadlift and the bench press and the overhead press and rows. If you get really strong, do it with the lifts that give you the most bang for your buck. Makes a huge difference. And then here's another one, scheduled deloads. So deloads are weeks where you're training at a lower intensity.

Now you have to schedule them because you won't allow yourself to do it when you need to. You'll get too hyped because you'll be hitting new numbers and then trying to run it back. If you can discipline yourself to do that and allow your body that time to recover, you're going to set yourself up for not hitting that plateau. This is one of the hardest things to do even later on in my career because it's so hard. It's so hard after you just hit a new PR and a lift.

It's exciting. And there's a part of you that goes, and it's so funny too because you're doing all the right things. You're eating properly. You're sleeping. You're doing all the things. You've got good programming. The PR comes on and then you can't help yourself but go, I wonder what next week would look like. I wonder what next week. That's when you need to do just five more deloads. That's when that deload week needs to get hit. You just saw a new number, but it's so damn tempting and it takes so much discipline to back off.

This is where having a coach or having a program that tells you what to do and you trust the process comes in really handy because I know the science. I know what I'm supposed to do and I still have a hard time with it. It helps to have something that says, okay, this is what I'm supposed to do right now. The studies on deloads are fascinating. They'll take groups of athletes and they'll train them and one, they'll inject deloads every six weeks or whatever. The other group keeps training.

The deload week athletes are stronger by the end of it. Well, that study that we talked about that's relatively new was one of the most fascinating studies we've ever shared, which was the one where they compared the three groups or whatever. The group that took no days or no days off, no weeks off, then the group that took every fourth week completely off, which means in three months time, you took almost a month. You took three weeks off, which is crazy. That's a lot of time off in a short study.

And they were equal at the end. And they took a whole week off. They didn't do a deload. A deload is like I go in the gym, I practice the lifts that were a day or a week. They literally did nothing for a week and they came out the same. That blew me away. That study was fascinating and such a reminder of we don't have to do as crazy amount as we think we have to do and still get ... In fact, you arguably get better results.

That's right. Let's talk about some of these metrics. What are the metrics? What's considered decent, good, great, and advanced? For people listening right now, if you get between decent and good, you're doing great. You're doing really good when it comes to life quality, mobility, not being frail, you're there. Great, advanced, that's when you're pushing it and you're really a fanatic. But for everybody listening, between decent and good, you don't have to worry about frailty. You got the strength, you're good, everything's going great. These are nice targets.

They're realistic for most people, so long as you don't have any injuries or anything like that. Let's talk about those for a second. For men, we're going to use bench press, squat, and deadlift. Those are the three power lifts and they do kind of cover the whole body. It's not perfect. There's not much laterally going on. We're not jumping or running, but what we're looking at is posterior chain. We're looking at squatting. We're looking at pressing, so you're getting the anterior chain, so you're getting kind of the whole body with all three lifts.

For men, decent with the bench press is between .75 and one times your body weight. So if you can bench press your body weight, you're doing pretty good, or you're doing decent. Good, now you're about 1.25 times your body weight. Great, one and a half times your body weight. Advanced, now you're two times your body weight. So you can bench press twice your body weight, you're really strong. That's advanced. That's really, really advanced. I don't think I've ever done that. I think Justin's the only one.

Yeah, I might have done that once. I've never done that before. I'm sure he weighs a lot. Now it's tough. When I was 240, that would have been crazy. No. He's benched 600 pounds. That's a lot. Shut up. I'm going to have fax. All right. Squat, 1.25 times your body weight is decent. Good is 1.5 times your body weight. Great, about two times your body weight. Advanced, 2.5 times your body weight. Deadlift, one and a half times your body weight is decent. Two times your body weight is good.

Great, two and a half times your body weight. Advanced, three times your body weight. Again, advanced is like you're competitive, everybody. So when you hear that, just know that's like competitive level. It's your top tier. For women, bench press, decent, is about half your body weight. Good is about 0.75 times body weight. Great, one times your body weight. Advanced, 1.25 or one and a half times body weight. Squat, about 0.75 to one times your body weight. Good, 1.25 times your body weight. Great, one and a half times your body weight.

Advanced, 1.75 to two times your body weight. Deadlift, very similar. One time to 1.25 times your body weight. Good is 1.5. Great, 1.75 to two times your body weight. Advanced, about 2.25 to two and a half times your body weight. So now you have the numbers. And like I said, if you're listening right now, aim for decent to good. I was just saying, that's what I mean. You're good. Good is a good goal. You're great. And they're achievable for most people. I'm good on most of that stuff.

Those are like, I mean, that's years of lifting just to be able to do that. Good, that's that's a good target. My point is if you get to good You probably don't need to worry so much about chasing strength anymore Unless you want to get really like like an advanced or you know That's my that was my point of that video that I made is that like I've reached good in those lifts And so at that point you like Reaching advanced at the post 40 years old in those little now you're talking about high risk of injury Yeah I'm reaping them the real major benefits that all the studies point to when it comes to bone density and muscle muscle loss or muscle preservation and Longevity like you're checking that box totally you're if you're maintaining or near the good and you're post 40 like yeah You're kicking.

That's a good goal I would say for clients is the total to train towards that and now we have we have a lot of strength training programs But the two two of the best ones we have for strength are maps anabolic in maps power lift Yeah, maps anabolic is where you would start there and then after completing that you go to maps power lift mass power Lift is much more specific with the programming But both of those you're gonna get strong the whole time We're looking at six months of strength gains six months of hitting PRS, especially in things like the bench press The squat and the deadlift these two complement each other So well, and when we have people that run these back-to-back like this, it's like the PRC numbers We we see you're crazy.

It's awesome. And what we're doing right now is you buy one get one free So if you bought maps anabolic you get mass power lift for free or vice versa We have other maps programs in this promotion, by the way So if you're listening and you want to look at some other ones if you go to maps bogo calm On that you have all the we have our top ten most popular math program by any one of those get any other one for free But if you're looking for maximal strength gains in a six month period time The combo and the order is maps anabolic to mass power lift and again the place you get that as maps bogo Calm you can also find us on Instagram It's mind pump media.

We'll see you thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and Maximize your overall performance check out our discounted RGB super bundle at mind pump media Calm the RGB super bundle includes maps anabolic math performance and maps aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to Systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos The RGB super bundle is like having Sal Adam and Justin as your own personal trainers But at a fraction of the price the RGB super bundle has a full 30-day money-back guarantee And you can get it now plus other valuable free resources at mind pump media Calm if you enjoy this show Please share the love by leaving us a five-star rating and review on iTunes and by introducing mind pump to your friends and family We thank you for your support and until next time.

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