How Strong is Strong? Benchmarks Across Lifts and Calisthenics

Strength is universal, but the way we measure it often isn't. Some people chase numbers on the bar, others count endless push-ups and pull-ups. The truth is, real strength shows up in both. That's why I use relative metrics—standards that measure how strong you are compared to your own bodyweight. Whether it's a heavy squat or clean pull-ups, these benchmarks cut through the noise and show you where your power really stands.

Bench press: 1.5x bodyweight

squat: 2 x bodyweight

deadlift: 2.5 x bodyweight

pull-ups: 15-20 strict reps

pushups: 50+ clean reps

dips: 20-25 solid

Hit those numbers and you're strong anywhere: gym, dojo, or street.

I came up in free weights and calisthenics chasing those standards. Over time, the big lifts lost their pull. Whether on my shoulders or my back, I prefer an incline bench and occasional show of deadlift, preferring form over anything. I'm also a fan of lunges and single-leg or multi-movement workouts. Anyways, I find more presence in weighted pull-ups and dips and bodyweight mastery. High intensity has interested me as well as the physics of exercise. Strength is still universal, but how I train it has evolved. For me, it's about carrying control, not just moving plates.

Cheers to your journey