When you go to the gym to undertake resistance training do you constantly find yourself looking around and comparing yourself to others? Do you attempt to lift a certain weight after seeing someone else of a similar build doing the same? Whether you like to admit it or not, at some stage in our training careers we have all done this at some point!
There’s nothing wrong with this, it’s human nature to want to be the best and lift more than your training partner or gym buddy. With all this in mind, here at FitnessBeans we thought we’d take a few key exercises, which are often utilised to determine maximal strength and find out what the average man can perform. Ultimately, this can act as a benchmark for yourself and your training to highlight areas within your workouts in which you are more than adequate, average or potentially require some further attention. So without further ado; are you better than Mr Average?
In this article, we will consider pushups, pullups and bench press for the upper body and squats and deadlifts for the lower body. All comparison figures have been established from proven sources.
This exercise is common utilised within a chest workout and targets the chest, triceps and deltoids predominantly. To perform this exercise, place hands slightly wider than shoulder width apart and perform to exhaustion. The average male in his 20’s can perform on average 22-28.
This exercise is frequently utilised to hit the back region and in particular the Latissimus Dorsi muscles. Although numerous variations this exercise should be completed with a overhand grip, slightly wider the shoulder width. Mr Average on this occasion has recorded scores of 8 pullups.
A further exercise to target the chest region and hitting identical muscle groups to those listed in the pushup exercise. The average male weighing approximately 75kg should be able to perform a bench press with a load of between 68-70kg. This figure will increase with heavier persons.
This movement hits most muscles in your lower body, but can be linked specifically to the thigh and buttocks region. This movement should be performed using free weights and incorporating good form throughout. A 75kg average male should be squatting in the region of just over 90kg.
Similarly to the squatting movement, this exercise can be considered compound with particular emphasis on the hamstrings and gluteals region. Performed with proper technique and the bent leg variation, the average male weighing 75kg should be able to deadlift a load of just over 60kg.
So there you have it, results from various upper and lower body exercises for Mr Average. How do you compare? Although to some extent these figures within this article can be taken with a pinch of salt and other factors such as exercise experience and nutrition will also play a part, it does provide some hard figures for you to draw comparisons from.
If you are way ahead of all of the figures listed, then congratulations, the hard work and commitment you’re putting into your training is clearly paying off. For those of you that are on par or below average in one or more areas then positives can also be taken from this. Rather than being deflated, allow the results to highlight potential areas of weakness and focus your training accordingly.
All that’s really left for you to do now is to hit the gym and determine whether you’re better than Mr Average.