Strength training guides

Sourced explainers and comparisons covering the math behind 1RM estimation, training percentages, plate loading, and population strength benchmarks. Each guide cross-references the calculator that does the corresponding math.

• Best 1RM Formula: Which to Trust for Bench, Squat, and Deadlift

  Epley, Brzycki, Lombardi, and O'Conner agree at low reps and disagree by 5%+ at high. LeSuer 1997 tested all four against measured 1RMs — here's what to use per lift.

• Percentage of 1RM for Strength: NSCA + ACSM 2026 Loading Bands

  The NSCA traditional 80–95% strength band vs the ACSM 2026 ≥80% threshold. Sets, reps, RIR target, and a load table from a 100 kg 1RM input.

• Percentage of 1RM for Power: ACSM 2026 Widens the Band to 30–70%

  Power training percentages — ACSM 2026 widens the load range from the older 50–75% to 30–70%. Why light-load high-velocity work counts, and how to program it.

• Is a 70 kg Bench Press Good at 13? Bodyweight Context + AAP Safety

  Yes — 70 kg / 154 lb at 13 is unusually strong at typical bodyweights, above-typical-beginner at heavier. AAP recommends teens avoid maximal lifts. Submax estimation only.

• Is a 100 kg Bench Press Good at 16? Bodyweight Context + AAP Safety

  Yes — 100 kg / 220 lb at 16 is unusually strong at typical bodyweights. Same AAP teen-safe framing as the 13yo case. Submax estimation only; no max testing.

• Bench Press Standards by Age and Bodyweight (Adult + Teen Modes)

  Bodyweight-multiplier bench standards for adults (untrained → elite, ExRx-aligned) and soft-framing bands for teens (AAP-grounded). Sex- and bodyweight-banded.

• How to Estimate 1RM From Reps Without Testing the Max

  Run a clean 3–5 rep set, plug into the 1RM calculator, read the reliability band. Why submax estimation beats max testing for programming. Engine-locked accuracy bands.

• Dumbbell Bench vs Barbell Bench: Math + Caveats (Not a Conversion)

  Per-dumbbell 1RM is the primary output; the barbell-equivalent range is a wide 1.05–1.25× because there's no consensus conversion factor. Five caveats explained.

• Incline Bench vs Flat Bench: How Much Strength Differential to Expect

  Incline bench typically runs ~75–85% of flat bench for the same lifter. Why: shorter triceps lever, more anterior-deltoid recruitment, less stretch reflex. Practitioner-consensus, not peer-reviewed.

• Training Max vs 1RM: When to Use Which

  Training Max = 90% of 1RM (Wendler 5/3/1 popularization). Use TM for programming heavy compound lifts off a sustainable number; use 1RM for peaking attempts and meet selection.

• Squat Standards by Age and Bodyweight (Adult + Teen Modes)

  Bodyweight-multiplier squat standards for adults (untrained → elite, ExRx-aligned) and AAP-grounded teen soft framing. Sex- and bodyweight-banded; 1.75× intermediate male.

• Squat Variants: Strength Differentials Across Bar Position and Stance

  High-bar vs low-bar (Wretenberg 1996), front vs back (Gullett 2009), pause and box and goblet — per-variant ratio table and decision rules for which variant to default to.

• How Deep Should I Squat for Strength? Parallel vs ATG vs Quarter

  Deep submax squats are not higher-injury-risk than half/quarter at supramaximal loads (Hartmann 2013). Parallel is the default; ATG and quarter both have specific use cases.

• Is a 100 kg Squat Good at 16? Bodyweight Context + AAP Safety

  100 kg / 220 lb at 16 lands above-typical-beginner across typical teen bodyweights, slipping to typical past ~85 kg. AAP-grounded soft framing; submax estimation only.

• Is a 200 kg Squat Good? Adult Bodyweight Context + Competitive Reframe

  200 kg / 441 lb is advanced for an 80 kg adult-male lifter, intermediate at 90–110 kg, novice past ~115 kg. ExRx-aligned bands, with OPL competitive context.

• Squat-to-Bench Ratio: What's Typical (1.2–1.5×) and Why

  Practitioner-consensus squat:bench ratio runs 1.2–1.5× for natural lifters. What pushes a lifter above or below the band, and what the ratio tells you about training balance.

• Deadlift Standards by Age and Bodyweight (Adult + Teen Modes)

  Adult deadlift standards run 1.0×→3.25× bodyweight (male) and 0.7×→2.25× (female), ExRx-aligned. Teen mode uses AAP-grounded soft framing only.

• Deadlift Variants: Conventional, Sumo, Trap-Bar, RDL, Deficit, Paused

  Sumo vs conventional EMG (Escamilla 2000/2002), trap-bar 8.2% higher 1RM than straight (Swinton 2011), RDL hamstring-dominant. Per-variant decision rule.

• How to Estimate Deadlift 1RM From Reps (and Why +10% LeSuer)

  Plug a clean 3–5 rep deadlift into the 1RM calculator, then add ~10% per LeSuer 1997 because deadlift formulas underestimate. Reliability bands explained.

• Is a 200 kg Deadlift Good at 18? Adult Bands + Skeletal Maturity

  Engine returns adult mode at 18 — 200 kg / 441 lb is advanced at 65–70 kg, intermediate at 75–100 kg, novice past 105 kg. AAP skeletal-maturity nuance still applies.

• Deadlift-to-Bench Ratio: What's Typical (1.4–1.6×) and Why

  Practitioner-consensus deadlift:bench ratio runs 1.4–1.6× for natural lifters. Engine per-band ratios run 1.30–1.50× (male). What the ratio reveals about training.

• Deadlift Grip Strategy: Mixed vs Double-Overhand vs Hook (+ Straps)

  Mixed grip is the strongest raw grip but adds biceps-tear risk on the supinated side. Double-overhand caps at grip strength; hook hurts but locks. Decision rule per goal.

• Overhead Press Standards by Age and Bodyweight (Adult + Teen Modes)

  Adult OHP standards run 0.4×→1.4× bodyweight (male) and 0.25×→0.9× (female), ExRx-aligned. Teen mode (<18) uses AAP-grounded soft framing only.

• Overhead Press Variants: Strict, Push Press, Jerk, Seated, Dumbbell

  Seated barbell ~11–15% higher 1RM than standing dumbbell (Saeterbakken 2013). Push press > strict by 20–30%; jerk higher still. Per-variant decision rule.

• Overhead Press to Bench Ratio: What's Typical (0.65–0.75×) and Why

  Practitioner-consensus OHP:bench ratio runs 0.65–0.75× for natural lifters. Engine per-band ratios run 0.55–0.57× (male) — the consensus band sits above engine.

• Is a 100 kg Overhead Press Good? Adult Bodyweight Context

  100 kg / 220 lb OHP is elite at 60–70 kg of adult-male bodyweight, advanced at 75–90 kg, intermediate at 95–110 kg. Strict-vs-push-press caveat applies.