“HOW MUCH WEIGHT SHOULD I LIFT?”

I’ve heard this question so many times over the last 15 years of working with the general public in the gym:

“How much should I be lifting?”

We all like to measure ourselves, don’t we?
Even if we don’t like the results of such measures, it’s human nature to seek reassurance that we’re doing ok.
So, let’s start there:

According recent studies conducted by the Harvard Medical School, if you weight train at least twice per week, you’re extending your lifespan by around 9-22%.

Furthermore, if you weight train at least twice per week, you’re in the top 1% of the population!

It's never been so easy to get into the elite! All you need to do is find 2 hours out of your 168 hour week to live longer. Bonkers!!!

Ok, now that you’re back in the weight room, the original question arises:

“How much should I lift?”

There are some strength standards that the industry uses we adopted for our members in P1.

The goal is to be able to get close to or even hit them all and be in a  truly well-rounded physical shape.

They’re based on body weight to even the playing field, and if you’re on a big fat-loss journey, don’t worry, work out your strength standards based on your ‘ideal’ body weight!

Strength Standards – Men:

BB Deadlift 2x BW
Hex Deadlift 2x BW
BB Squat 1.5x BW
BB Bench Press BW
BB Overhead Press 0.75x BW
Pull Up 5reps from dead hang

Strength Standards – Women:


BB Deadlift 1.75x BW
Hex Deadlift 1.75x BW
BB Squat 1.25x BW
BB Bench Press 0.75x BW
BB Overhead Press 0.5x BW
Pull Up 1 full rep from dead hang


These Strength Standards are up in the gym, and every time a member hits one, they get a shoutout on social media and their picture goes up on the wall, proudly displaying their achievement!


Become one of them by applying here:

https://www.p1fitnessstudio.co.uk/trial

Written by Peter Varga 22/02/2024