Strength Standards

By Dan John
For Men:
Push
Expected = Bodyweight bench press
Game-changer = Bodyweight bench press for 15 reps
Pull
Expected = 5 pullups
Game-changer = 15 pullups
Hinge
Expected = Bodyweight to 150% bodyweight deadlift
Game-changer = Double-bodyweight deadlift
Squat
Expected = Bodyweight squat
Game-changer = Bodyweight squat for 15 reps
Loaded Carry
Expected = Farmer walk with total bodyweight (half per hand)
Game-changer =Bodyweight per hand
Getup
One left and right, done with a half-filled cup of water
For Women:
Push
Game-changer = Bodyweight bench press
Pull
Game-changer = Three pullups
Hinge
Game-changer = 275-pound deadlift
Squat
Game-changer = 135 for five in the back squat
Loaded Carries
Game-changer = 85 pounds per hand
Getup
One left and right, done with a half-filled cup of water

Regressions are the Best Corrections.

Editor's note: this means that if the client can't do a movement, movement screens and muscle activation
techniques aren't usually the answer, regressing the movement to a simpler pattern is the answer. ALL
trainers should know how to progress and regress ALL movements that they teach and this is a sign of a good
trainer but few know how to do this.
Mens Standards

Squat Movement
1. Proper Form in the Goblet Squat
2. Goblet Squat: 24K x 10
3. Double KB Front Squat: 32K x 10
4. Bodyweight Back Squat
5. Bodyweight Front Squat
6. Bodyweight Back Squat x 15
7. Bodyweight Overhead Squat x 15

Press Movement
1. Push Ups x 10
2. One Arm KB Press: 24K x 5 per Side
3. Double KB Press: 32K x 5
4. Bench Press: Bodyweight
5. One Arm Overhead Press: Bodyweight
6. Bench Press: Bodyweight x 15
7. Two Arm KB Press: Bodyweight

Hip Hinge Movement

1. Hip Hinge with Proper Form (From stand, floor and loaded)
2. Kettlebell Swing: 24K x 20 (Proper Form)
3. Double Kettlebell Clean: 32K x 10
4. Barbell Clean: Bodyweight
5. Barbell Deadlift: Double Bodyweight
6. Barbell Snatch: Bodyweight
7. Barbell Deadlift 2.5 x Bodyweight

Pull Movement
1. Batwings, thumbs in armpits, 16K x 10 seconds
2. Bodyweight Row on Rings/TRX x 20
3. Bodyweight Row, feet elevated, x 10
4. Chin Ups x 5
5. Pull Ups x 8-10
6. Pull Ups x 15
7. Weighted Pull Up with 48 K

Womens Standards

Squat Movement
1. Proper Form in the Goblet Squat
2. Goblet Squat: 12K x 10
3. Double KB Front Squat: 16K x 10
4. Back Squat: 135 x 5
5. Bodyweight Back Squat
6. Bodyweight Front Squat
7. Bodyweight Overhead Squat

Press Movement
1. Push Ups x 1 (Excellent Pushup)
2. One Arm KB Press: 10K x 5 per Side
3. Double KB Press: 12K x 5
4. Double KB Press: 16K x 5
5. One Arm Overhead Press: 1/3 BdWt
6. Bench Press: Bodyweight
7. Two Arm KB Press: 2/3 Bodyweight

Hip Hinge Movement

1. Hip Hinge with Proper Form (From stand, floor and loaded)
2. Kettlebell Swing: 16K x 20 (Proper Form)
3. Double Kettlebell Clean: 16K x 10
4. Barbell Deadlift: 1.5 x Bodyweight (or 1355)
5. Double KB Swings: 24K x 10
6. 5:00 Minute Snatch Test: 16K x 100
7. Barbell Deadlift 2 x Bodyweight (275lbs.)

Pull Movement
1. Batwings, thumbs in armpits, 8K x 10 seconds
2. Bodyweight Row on Rings/TRX x 20
3. Bodyweight Row, feet elevated, x 10
4. Chin Ups x 1
5. Chin Ups x 3
6. Pull Ups x 3
7. Weighted Pull Up with 24 K

The idea is that 4 or so is where we would want like a high school athlete, 6 is the Game Changer (meaning it
greatly improves your whole fitness level) and 7 is around where you discover that strength is not your
issue.
None of it matters, save one thing: its the balance of the FOUR!!! (Sixth moves, like groundwork, and Loaded
Carries are usually just a simple, do you do it or not?)

1-2-3 are where we want to explore for untrained and detrained people. Being a perfect square at twos
(meaning being at level 2-2-2-2 on all four of the movement patterns) might be better than being a 7-1-7-7
perhaps. Dont lose your mind on this, this is a process.