Mind Pump: Raw Fitness Truth - 2917: How Strong Should You Actually Be? The Numbers Finally Explained

Episode Date: August 6, 2026

MAPS BOGO: https://mapsbogo.com Buy one get one free — mix and match any of the top 10 most popular programs (Anabolic, Aesthetic, Performance, 15 Minutes, Anywhere, Symmetry, Starter, Muscle Mommy, Powerlift, 40+) for $157. In this episode the guys break down exactly how strong you should actually be — covering the real strength benchmarks for men and women across bench press, squat, and deadlift from decent to good to great to advanced, why strength is one of the single best predictors of longevity and all-cause mortality, why we are in a muscle weakness epidemic, why mainstream workouts designed around sweat and soreness are terrible for building strength, why training to failure hurts more than it helps, and why focusing on 4-5 compound lifts for the first few years of training beats everything else. Sal shares the summer he met powerlifters at 15 and gained 17 pounds of lean mass, and the story of his ER doctor friend Justin who went up 40 pounds on bench in 4 weeks wondering why it felt so easy. SPONSORS Crisp Power (protein pretzels): https://www.crisppower.com/mindpump Code: MINDPUMP for 10% off. Everything flavor — 25-28g protein, 10g fiber, 6g net carbs per 1.75oz bag. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:47 - How strong should you actually be — and why strength is the best longevity metric 2:51 - The muscle weakness epidemic — a college male today has the grip strength of a 60-year-old in 1984 3:48 - The good news — everyone can get significantly stronger with the right training 5:39 - The risk of weakness vs the risk of heavy lifting — and who this actually applies to 9:49 - Why mainstream workouts built around sweat and soreness are terrible for building strength 11:10 - The conversation Sal had with every new client for the first 30-60 days 16:36 - What the Soviets figured out that the US hadn't — scientific strength programming 17:38 - Strength programs have fewer exercises and more practice of each lift — here's why 21:07 - Why training to failure hurts your strength gains more than it helps 22:38 - Schedule your deloads — the study that showed a week completely off matched constant training 25:17 - The actual strength benchmarks — decent, good, great and advanced for men and women 26:55 - Bench press, squat and deadlift numbers for men broken down 27:22 - Bench press, squat and deadlift numbers for women broken down 28:05 - Why good is the right goal and why advanced post-40 is high risk with diminishing returns 28:46 - MAPS Anabolic to MAPS Powerlift — the best 6-month strength combo

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast in history approaching half a billion total downloads. This is Mind Pump. Today's episode, we talk about how strong you should actually be what the numbers really say. By the way, we have a buy one, get one.

going on right now with maps programs, our top 10 most popular maps programs, including MAPS, Anabolic, and Maps Power Lift. Both of those programs are great for strength. If you're interested, go to Mapsbogo.com. This episode is brought to by Crisp Power. So every 1.75 ounce bag has 28 grams of protein, 10 grams of fiber, six grams in net carbs. What are net carbs? These are carbohydrates that might affect blood glucose.

the rest is fiber. You guys, it's a bag of protein that tastes like pretzels and is absolutely delicious. If you like to snack while you're watching TV or hanging out, you also have protein targets because, you know, you like muscle, I'm going to burn body fat. And you want that satiety. That's right, satiety. You eat a bag of crisp power and you feel good. You don't need to eat five more bags like you do when you eat potato chips or other or regular pretzels.

Not like that with crisp power. Because of the protein, you eat it, you're sad. You feel good. And again, you get a lot of protein per bag and a lot of fiber. You guys, if you want a snack, this is the snack. You got to get it. Go to crisppower.com slash mind pump. Use the code mind pump.

Get 10% off your order. All right. Here comes a show. All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstor.com. I'm talking right now. Hit pause. Head on over to mindpumpstor.

dot com. That's it. Enjoy the rest of the show. All right. We're going to talk about how strong you should actually be what the numbers really say. Let's get to it. Oh, did you pull these up? Yeah, I did. We haven't looked at these in a while. You know, it's, okay, this is a good topic because strength is definitely one of the best metrics to measure for progress. It's very strongly correlated to muscle size.

We know that. But it's also correlated to hormone health. Yeah. Quality of life. And along When you look at the data on strength, it's this really great objective metric. What's really cool about it is you can measure it. It's not subjective. It's like, there's a lot of subjectivity going on for everything else. This is one of those core things. You could always kind of count.

Is my strength moving up or is it not moving? That's right. Now, the bad news about this is, and this is literally true, we are in a muscle weakness epidemic and we have been for a while. You know, I've talked about this data before, but. a college-aged male today has the grip strength of a 60-something-year-old in 1984, something like that. This was a study that was done something like 10 years ago.

It's gotten worse. Now, grip strength is a proxy for overall body strength, so it's a very easy way to test somebody's strength. And based off of that, you could tell if the person's generally strong or not. But we've seen strength decline pretty consistently now over the last few decades. So that's the bad news. The bad news is we're kind of in this weakness epidemic. A bunch of weaklings.

The good news is that everybody can get significantly stronger. Everybody can fix it. You can fix it. With the right kind of training. In fact, there was a recent study I brought up on one of our other episodes where they were strength training elderly individuals. And these were people who were in their mid to late 70s and 80s. and the percentage of strength gains that they saw during the study matched what much younger people would experience, people in their 20s and 30s.

Now, of course, the difference is their starting point and the potential, right? A 20-year-old has so much more strength potential, but the percentage of strength gains was equal. That's got to be so encouraging for people here. It's incredibly encouraging. I mean, when I, you know, I trained clients personally for over two decades, and people in advanced age were my favorite. precisely because it was so life-changing. They would come in with this idea that, okay, I might feel a little better, but there's only so much.

And then they would see their strength double. I mean, double within a few months. You know, it's like, you know, I have a client come in who could barely do, you know, a couple body weight squats. Four weeks later, we're doing 15 body weight squats. And it's more than double the strength. And so the good news is you have incredible ability to influence your body's physical strength. We were off air. We were just recently talking about a clip that I just did,

talking about, you know, pursuing heavy barbell lifting in past your 40s after you've already been kind of like lifting for a long time. And there, you know, I made a controversial take on like, you know, at one point when you get really strong, uh, the ROI just isn't there as much anymore. You don't need to keep getting stronger forever. Right. But then I made the others that I made, because I argued it both ways just to, to, to kind of highlight the nuance of this conversation. And so then I would have another example of a client who come to me at 45 years old. They've never lifted weights before. And, you know, barbell back squatting 185 pounds is relatively heavy for that person who's never done that before.

And absolutely I would do that because the risk is moderate to low for that person because we're not loading a crazy amount of weight. And yet, and the ROI is incredible when you, when you do that. So just because you're in advanced age does not mean that you can get incredible benefits still. No, technique makes a big difference. and the total load makes a big difference. But the way to, I think, understand it is the risk of weakness way outweighs the risk of the exercises that you're doing. Once you get really strong, somebody who's, you know, you got a 200-pound guy squatting

300 to 400 pounds, which is doable with years of training. But once you get to that kind of strength, now the risk of weakness is low. You're strong. You don't have a lot of risk of weakness. You don't have risk of issues with mobility and frailty. But the risk of the lift is much higher. right. If you're squatting 300 pounds in your 40s, you are not a risk of frailty. No, no. But if you're not doing any strength training and you have a desk job, massively risk. The risk of weakness is

incredibly high. And this is really the enemy that we're dealing with here is our lifestyle is not designed to require any level of physical strength. Okay. So we only have, our body's only ever as strong as it thinks it needs to be. Now, of course, there's a variance from person to person. Some individuals are stronger than others naturally without exercise, all that stuff. But when it comes to just every individual themselves, your body will only use resources to keep your strength if it thinks it needs that strength. Otherwise, it saves resources, okay? And so if your daily activity is sitting in a car, sitting at a desk, sitting at home, the occasional walk.

You might lift a bag of groceries here or there. There's really no reason for your body to have strength. And so over time, you lose strength. Over time, you lose muscle. You lose bone density. And you become frail. And this has a negative result on longevity, a significant result, a negative result.

In fact, when you look at single metrics that can predict all-cause mortality, there's almost no metric that is better than a grip strength, test. This is crazy. I remember when they first figured this out, they've since tested it many times over, but they were like, how can it be that strength predicts all-cause mortality better than other individual metrics? You know, we have all these blood tests, all these other metrics that we could test that can predict mortality. Yeah. Why is your strength? How is it that strength

can predict that? And it's because the compounding effects of being frail, right? That's right. When you're weak, insulin sensitivity is probably low. Diabetes is, probably there or on its way there. You have weaker bones. Hormone health is lower. Your mitochondrial health is resilient. You're not as resilient. God forbid you fall.

Now you're really in a bad place. So strength is this, it's this thing that you need. Now, when you were saying, Adam, is you don't need extreme strength, and we're going to go over strength metrics. And we're going to go over like what's decent, good, best, and advanced. But for most people listening,

especially if you're new to strength training, relatively new or you're not strength training, you know, let's say you've been doing it for less than four years, I would say, definitely less than two years, getting stronger. That's everything. That's number one goal. That's right. Wouldn't you say the number one enemy in this situation is atrophy? Atrophy. Yeah. And what happens is if we don't use it and you will lose it and your body will prune it. And that's really, it's less about an age thing. It's that it's been 15 years, you haven't done the thing. And because you haven't done the thing, the body. has decided I don't need to do it.

Have you seen, you guys have seen this, I'm sure, but just for listeners, they've done MRIs of 70-year-old athletes. These are people who strength-trained who are fit. They'll do an MRI of their muscle quality, indistinguishable from a 30-year-old athlete. Now, a 70-year-old athlete is not going to be able to perform like he or she could when they were 20 or 30. Yeah. But the difference between a 7-year-old that strength trains, let's say, and a 70-year-old, that's the typical 7-year-old, you're looking at almost like an entirely different species. in terms of mobility, strength, bone density, all of those things. Another issue, Adam, is that the workouts that are advertised, the mainstream workouts,

the ones that people tend to gravitate towards, the ones with all the advertising, they're terrible for building strength. They're really designed to push two metrics that people have associated with calorie burn, sweat and soreness. So the average person doesn't know this. Okay, so I'll help you. the average person doesn't know that how sweaty you get during a workout and how sore you get after a workout means nothing in terms of the workout's actual effectiveness. It literally means nothing.

Especially in the pursuit of strength, which is what we're talking about. That's right. In fact, it can be counterproductive. That's right. You pushing so hard the burn, the calorie burn and pushing so hard the soreness will impede a lot of your strength. You might get some stamina. You're not going to get strong. Right, right.

You get some muscle endurance from training all that and doing that. but as far as getting stronger, which is the real metric that we want to see move when we're talking about longevity and bone density and overall health that you're talking about, it's strength that we want to see improve. And if you're always chasing that soreness, like we're going to lean on overtraining,

which is not going to help you to adapt, overcome, and build, which is counterproductive. And the irony of this is that the more appropriate way is far and better way for results is far more sustainable. Yeah. And realistic for the, average person. I'm going to say it. Like, Adam, I'm going to say it. It feels easier. It's reasonable.

When you do it right, this is what's crazy. And this is why I think so many people struggle with this initially. Because this is it, listen, this is a conversation I had with every client for the first maybe 30 to 60 days I trained them. After that, I didn't have to talk to them anymore because the proof was in the pudding. But this was a very common conversation. It was this. I feel like it could do more. Yeah. I'm not getting sore enough. Don't you think I should be going harder? And I would keep a log of the weights that we're doing. I'd be like, hey, just to point something out, last week, you were pressing 60 pounds. This week, you pressed 80 pounds. You realize you went up 20 pounds in a week, and they go, I did. Say, yeah, I have it written down right here. But it feels like I'm not put,

you're fine, as long as we keep getting stronger. After about 60 days, everybody was sold. Everybody was like, okay, this is, in fact, I'm training somebody right now. My friend Justin, who's an ER doctor, who is very used to beating himself up. He did marathons, cycles, you know, cycling. He did lots of that style of exercise and when he would lift weights he would get after it. Of course he's got that mentality right. He's an ER doctor. So he's like pressure, stress, go, right? Get it.

So when we first met, we became friends and I'm training him and I'm explaining these things to him. And he's got a science background. Obviously he's a doctor. So it's making sense. So he's like, okay, I'm bought, let's sold me, let's do this. And I remember the first worker, he's like, is that it? I said, we're fine, Justin. Just watch.

Watch what happens with your strength. And he was cool. And the first few workouts, he cool. By the fourth week, he was coming to me. He's like, Sal, I feel like I should be doing more. And I'd be like, let me show you something. Do you see how much you bench pressed? Yeah. This is what you bench pressed day one. And I showed him because I wrote it down. He's like, I went up 40 pounds. I said, yeah. He goes, are you sure? I said, bro, I wrote it down for you. Feel too easy. And he's like, this is crazy. By week seven, people are commenting on how good he looks. And he goes, this is so wild. I never realized that proper strength training would

feel like this. I always felt like I had to beat the crap out of myself. Yeah. Yeah. This is what, that's really the good news. The difference between not getting stronger and stronger all boils down to what's known as good workout programming. Yeah. And so for people who don't understand this, workout program, it's like a computer program. Think of it that way. The right computer program produces the right result. The right workout program produces the right result.

And you can't judge a workout program by how sweaty it makes you and how sore it makes you. There's actually a science that goes to it. It includes things like sets and reps. and tempo and how the workout's designed. Now, how do you know if it's working? You get stronger. Period. End of story.

You get stronger on a very consistent basis. And that's what good programming. I feel like we've, not we, but people have oversimplified this so much to, and I think the thing that I think you communicate so well that's so important in this topic is that we like literally, when we look at these workouts and it's like what we can tolerate is what we

think is appropriate for us. So like I feel like when we talk about this on the podcast, there's always someone who's listening is like, oh, they're talking about like really beginners or people that don't know. Like, and like I can, because I can handle it, this is for me. They must be talking about people that are doing things they can't handle. They can't. And I think that's the, the miss here is that so many people that are listening right now don't think it's them who we are communicating to.

And it is them. It was me. It was you. Yeah, it's you. It is you. You're the one. It is not what, it's not what you can. tolerate. There is an optimal amount of volume and intensity in relation to your stress,

your sleep, your nutrition that each individual should be taken into consideration to get stronger. And the best metric is, am I getting stronger? And we tend to ignore that. We do. How sore was I? And did I do the thing? How hard did I go? How many calories did I burn? And like, and that's what we tend to focus on. And it's like, man, if you're looking back and it's been three months of you training and you're doing these lifts and you're doing the same weights as you were doing three months ago you're you're not you're probably not following a good program or the appropriate balance for yourself and there's something missing there and it's normally those things it's a this balance of stress the nutrition and or the programming volume intensity

we're so passionate about this because this was never explained to us right in our process going through and trying to get stronger and you know there's just so much to dissect and reprogram out there in terms of how people view and perceive how to get strong. And there's such a more effective way. And the irony is the less is more approach actually gets you further along. I'll put it this way. Almost never does this happen when somebody starts strength training, if they do it properly with good workout programming, almost never.

In fact, I'm thinking if I ever experienced this ever happening, and I can't even think of it. I'm sure it has because it's never 100%, but I can't even recall one time. Every single person, when they start strength training and do it right, gets relatively consistent strength gains for a while. For a while, for like the first year. Like when I would get a new client,

I would expect relatively consistent. First off, in the beginning, it's very consistent. Like every time we work out, we're stronger. Then it starts to become a little bit more difficult. But for the first year, we're getting stronger. That's just what's happening. And these are everyday regular people. The first time I really learned that this was a science

was when I studied how the Soviets kicked the crap out of the rest of the world when it came to weightlifting. That was really when the science of strength training programming became apparent. Yeah, first of the government really put all the money into the science of it. Well, at the time, you had the U.S.

who our athletes were training based off how they felt and they would approach their workouts with always trying to beat their previous workout. So it was always intensity, always pushing. And we had some incredible athletes. Don't get me wrong. But the Soviet Union used scientific programming. And they programmed in things like delodes

and stress reduction. And even though you can do more, we're going to do the same weight. And they just crushed everybody because there is a formula to what actually works. And you can, when you know when you see a program that'll make you stronger because it has a few,

a few things that are apparent. Like one of them, for example, is strength programs that build strength have less exercises in them. They just do. Now, you've practiced the exercises that are in there more often, but they don't have 10 different exercises for back

and 10 different leg exercises. It's like a few. You're not worried about a bunch of ankles. No. You're training a few exercises quite often. Why? Because a lot of strength is a skill. Your ability to generate force

in a particular way is all. also a skill. And so if you want to get really strong at squatting, practicing squatting more often is better than squatting, lunging, leg extension, leg curls, you know, doing a bunch of a different exercise. It's better to do that one exercise or maybe another one more often. If you were, if you were to go back and have a conversation with, you know, 15, 16 year old Sal who's getting ready to get into weightlifting and you're and what you're talking about like sticking to these four or five lifts. How many years or how many months or how long would you say, like, don't waste any time

doing any bullshit lateral raises or doing any sideways chest presses or doing any, you know, this, like, how long would you say just practice these four or five movements? I did have that experience. So you just, I was 15 going to 16. I started lifting weights at 14, did everything crazy, did every exercise I could think of. Right before I turned 16, this is when I met those power lifters in the gym that I tell you guys about. And they taught me at a deadlift squat. They taught me at a bench press. They taught me how to practice those exercises. Don't do a lot of extra lifts. That summer, that summer

from 15 to 16, when I went to, I think I went into my sophomore junior year, I gained over that summer almost 17 pounds. And most of it was lean. It's a crazy amount of muscle to gain. And I got strong. Like, I was squatting. I don't remember what I started with. It was probably, it was less than 135. And I got up to almost 300 pounds over that summer from doing that. Now the problem was I was so influenced by, back then it was muscle building magazines. Right, right. And so I went wrong in so many different directions. I know this part of your story.

And so you didn't. I just wish I just stuck. Right, right. So like that's this, my point is like, you know, we're talking to someone who's like, you're just getting into it. And so whether they're 17, 15, or they're 35 and they're just getting into it. I know the answer for me. Like if I could go back and tell me, because I didn't even get the experience of getting

that, like I was following the. the single body part bodybuilder split and then creative exercise guy for years, right? If I could go back and shake young me, it'd be like, these five lifts, don't do anything else for five years, you know, three to five years. Like at least three years, right? Three years, maybe you start introducing other stuff, but like first three years, just get good at these lifts. And I mean, I can't imagine if I trained like that, which would be hard for young me to listen

to because I like. Like you, I didn't look at bodybuilding because I was interested in the sport. I looked at the bodies. I thought I wanted to build a body like that, right? And so, and what were they all doing? They were all doing these body parts splits and creative exercises and all the accessory work. Not realizing that even that look that I wanted. And I think that's the part that people may not understand that I didn't understand either,

was that just sticking to those four or five lifts for at least the first three years of your lifting. Better results. We'll give you that look you even want. Yes, faster. It lays the foundation to do the sculpting and all this stuff. The sculpting and stuff makes sense, like we said earlier in the episode. Like, you know, when you're just getting started, get strong. At some point you do get strong.

Then the risk versus reward is not so great. Now you can back off and try different things. But for the first few years, you want to get strong. The other one is trained to failure. I thought you had to train to failure all the time. I thought that's how you got stronger and you built muscle. Yeah. You know who never trained, almost never trains the failure?

Strength athletes. Yeah. Almost never. Power lifters, Olympic lifters. They don't because failure training, it produces worse results. It only fries your body. Really, what it does is it results in more difficulty with adaptation because of the recovery. Strength athletes are very consistent with not trained to failure.

They train to failure when they compete. That's when they're maxing themselves out. And so good strength training program won't tell you to lift to failure. It doesn't. It tells you train with intensity, but not to failure. And then, of course, you know, we mentioned some of the exercise. but you want to do the right exercises. Getting really strong at some exercises

doesn't give you nearly as much bang for your buck as getting strong at other exercises. So a good example is I could quadruple my strength in a leg extension and a leg curl. That's great. I'm a lot stronger. That's great. There's nothing wrong with that.

But if I quadruple my strength in a barbell squat, I have just blown away what the leg extension of leg curl did from my hamstrings and my claws. Yeah. Potential on the leg extension is very slim in comparison. I'm going to build more muscle. I'm going to have way more carryover strength,

way more positive effects on my hormones. You know, it's just way better. This is true for things like the deadlift and the bench press and the overhead press and rows. If you get really strong, do it with the lifts that give you the most bang for your buck. It makes a huge difference. And then here's another one.

Schedule delodes. So delodes are weeks where you're trying. training at a lower intensity. Now you have to schedule them because you won't allow yourself to do it when you need to. You'll get too hyped because you'll be hitting new numbers and then trying to run it back. And, you know, if you can discipline yourself to do that and allow your body that time to recover, you're going to set yourself up for not hitting that platform. This is one of the hardest things to do even later on in my career because it's so hard.

It's so hard after you just hit like a new PR and a lift. It's exciting, you know. And there's a party that goes, and it's so funny, too, because it's because you're doing all the right things, right? You're eating properly. You're sleeping. You're doing all the thing. You've got good programming. The PR comes on.

And then you can't help yourself. I go, I wonder what next week would look like. I wonder what next week. That's what you need to do. Just five more pound. That's what that deal. That's what that deal needs to get hit. It's like, you just saw a new number.

But it's so damn tempting. And it takes so much discipline to back off. You know, this is where, like, having a coach or having a program that tells you what to do. and you trust the process, comes in it really handy. Because I know the science. I know what I'm supposed to do. And I still have a hard time with it. It helps to have something that says,

okay, this is what I'm supposed to do. The studies on delodes are fascinating. They'll take groups of athletes and they'll train them. And one, they'll inject delodes every six weeks or whatever. The other group keeps training. The delode week athletes are stronger by the end of it. Well, I mean, that study that we talked about that's relatively new was one of the most fascinating studies

we've ever shared, which was the one where they compared the three groups or whatever, the group that took no days off or no days off. No weeks off. Then the group that took every fourth week completely off, which means like in three months time, you took almost a month. You took three weeks off, three weeks off, which is crazy. That's a lot of time off. And that's not even.

In a short study. And they were equal at the end. And they took a whole week off. They didn't do a delode. A delode is like, I go in the gym. I practice the lifts at much lower weight. low intensity. They literally did nothing for a week and they came out the same.

That blew me away. That study was fascinating and like such a reminder of like you don't, we don't have to do this crazy amount as we think we have to do and still get, in fact, you arguably get better results. That's right. All right. Let's talk about some of these metrics.

What are the metrics? What's considered decent, good, great, and advanced, okay? And for people listening right now, if you get between, if you get between decent and good, you're doing great. You're doing really good when it comes to like life quality, mobility. not being frail, like you're there. Great, advanced, that's when you're like pushing it and you're really a fanatic, okay?

But for everybody listening, between decent and good, you don't have to worry about frailty. You've got the strength, you're good, everything's going great. So these are nice targets. They're realistic for most people so long as you don't have any injuries

or anything like that. So let's talk about those for a second. So for men, we're going to use bench, press, squat, and deadlift. Those are the three power lifts. And they do kind of cover the whole body. And it's not perfect. There's not much laterally going on.

We're not jumping or running. But what we're looking at is posterior chain. We're looking at squatting. We're looking at, you know, pressing. So you get into the anterior chain. So you're getting kind of the whole body with all three lifts. So for men, decent with the bench press is between 0.75 and one, uh, and one times your body weight. So if you could bench press your body weight, you're doing pretty good.

Yeah. Uh, or you're doing decent. Good. Now you're about 1.25 times your body weight. Great. one and a half times your body weight, advanced, now you're two times your body weight. So you can bench press twice your body weight.

You're really strong. Okay? That's advanced. That's like really, really advanced. I don't think I've ever done that. I think Justin's the only one of you. Yeah, I might have done that once. I've never done that.

I'm never done that. I'm sure you weighs a lot. Now it's tough. When I was 240, I would have been crazy. No. He's a bench six hundred, pals. Shut up.

Not that fact. All right. Squat, one point two five times your body weight is decent. Good is 1.5 times your body weight. Great. About two times your body weight, advanced. 2.5 times your body weight. Deadlift, one and a half times your body weight is decent. Two times your body weight is good.

Great. Two and a half times your body weight. Again, advanced is like you're competitive, everybody. So when you hear that, just know that's like competitive levels your top. For women, bench press, decent is about half your body weight. Good is about 0.75 times body weight. Great. One times your body weight, advanced.

1.25 or 1.5 times body weight. Squat, about 0.75 to 1% 1% 1 times your body weight. Good, 1.25 times your body weight. Great, 1.5 times your body weight, advanced. 1.75 to 2 times your body weight. Deadlift, very similar. One time to 1.25 times your body weight.

Good is 1.5, great. 1.75 to 2 times your body weight. Advanced, about 2.25 to 2.5 times your body weight. So now you have the numbers. A little higher air. And like I said, if you're looking at, listening right now. Aim for decent to good. I was just to say that's...

You're good. Good is a good goal. You're great. I mean, those... And they're achievable for most... I'm good on most of that stuff. Those are like... I mean, that's years of lifting just to be a good. That's a good target. My point is, if you get to good, you probably don't need to worry so much about chasing strength anymore. Unless you want to get really, like, advanced. Yeah, you want to do all competitive. That was my point of that

video that I made is that, like, I've reached good in those lifts. And so at that point, you like, reaching advanced at the... post 40 years old in those lists? No, now you're talking about high risk of injury. Yeah, I'm reaping the real major benefits that all the studies point to when it comes to bone density and muscle muscle loss or muscle preservation and longevity. Like, you're checking that box. Totally. If you're maintaining or near the good and you're post 40, like, yeah, you're kicking.

That's a good goal, I would say, for clients to train towards that. Now, we have a lot of strength training programs, but two of the two of the best ones, we have for strength are MAPS Anabolic and MAPS PowerLift. Yeah. MAPS Anabolic is where you would start. You would start there and then after completing that, you go to MAPS Power Lift.

MAPS power lift is much more specific with the programming. But both of those, you're going to get strong the whole time. We're looking at six months of strength gains, six months of hitting PRs, especially in things like the bench press, the squat and the deadlift.

These two complement each other so well. And when we have people that run these back to back like this. It's like the PR city. The numbers we see are crazy. It's awesome. And what we're doing right now is you buy one, get one free. So if you bought Maps Anabolic, you get Maps PowerLift for free or vice versa. We have other Maps programs in this promotion, by the way. So if you're listening and you want to look at some other ones, if you go to Mapsbogo.com, on that, you have all the, we have our top 10 most popular math program. Buy any one of those, get any other one for free. But if you're looking for maximal strength gains in a six-month period of time,

The combo and the order is Maps Anabolic to Maps PowerLift. And again, the place you get that is Mapsbogo.com. You can also find us on Instagram. It's Mind Pump Media. We'll see you there. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pumpmedia.com. The RGB Superbundle includes Maps Anabolic, Maths performance and maps aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers,

but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.