How strong should the average 25-year-old man be after five years of consistent training? Mitchell Hooper, the 2023 World’s Strongest Man (WSM), asked his family and gym-goers, then shared his verdict with evidence-based rationale. He framed the discussion around benchmarks in the squat, bench press, and deadlift.
Genetics is the biggest determiner of strength capacity, though training and other lifestyle habits also influence one’s potential.
Mostly what you’re lifting is determined by your parents, and you can’t change your parents. The beauty in pursuing strength is in pursuing your best.
—Mitchell Hooper
Training must center around the universally recognized strength lifts—squat, bench press, and deadlift to establish standards. “Make sure that we’re answering the question that’s transferable across every single gym, every single piece of equipment,” Hooper explained.
Family Survey & Gym-Goer Opinions
Hooper surveyed his family for average strength numbers. Answers ranged from “Deadlift 350 pounds, bench 200 pounds, and squat 250 pounds” to a 350-pound bench press and 200-pound squat.
Several gym-goers contributed their perspectives, with squat estimates between 225 and 285 pounds, bench press around 165 to 225 pounds, and deadlift expectations from 315 to 405 pounds.
There’s a range to this question…what would be impressive, what you would expect, or what the average person could do.
—Mitchell Hooper
Hooper’s Official Numbers
Hooper shared his opinion on what young, trained male adults should be capable of lifting based on personal experience and data.
- Squat: 285 pounds
- Bench Press: 217 pounds
- Deadlift: 335 pounds
Hooper referenced data from the Strength Level database, which compiles millions of user-submitted lifts by experience level and body weight. “There were 44 million entries of bench presses,” noting that while the data could favor strength-focused individuals, it’s still a valuable metric.
A similar 2024 review of data concluded the following. (1)
- Though men generally lift more than women, both progress similarly relative to body weight.
- Strength tends to peak between the ages of 25 and 34.
- Lighter athletes tend to have a greater strength-to-body-weight ratio, while heavier athletes lift more overall.
- The bench press is more age-specific than the squat or deadlift.
Ultimately, effort, consistency, recovery, and proper programming are the secrets of maximizing strength gains.
“I’ve fistbumped people who have done 800 pounds. I’ve fistbumped people who have done 95 pounds because I think it’s cool to see someone pushing themselves close to their limits,” Hooper concluded.
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Reference
- van den Hoek DJ, Beaumont PL, van den Hoek AK, Owen PJ, Garrett JM, Buhmann R, Latella C. Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entries. J Sci Med Sport. 2024 Oct;27(10):734-742. doi: 10.1016/j.jsams.2024.07.005. Epub 2024 Jul 11. PMID: 39060209.
Featured image: @mitchellhooper on Instagram
