The 13 Strength Standards That Put You in the Top 1% of Men
(to get jacked, lean and strong)
Most men have no idea how weak they’ve become.
And I’m not saying that to be a dick. I’m saying it because it’s true.
Somewhere between the desk job, the kids, the mortgage, and the “I’ll get back in shape next month” promises, strength just... disappeared.
You used to be athletic. Maybe you played sports. Maybe you could throw a decent punch or sprint without pulling a hamstring.
Now?
Now you get winded carrying groceries. Your back hurts after playing with your kids for 20 minutes. You avoid picking things up off the floor because getting back up is a whole production.
The average modern man is significantly weaker than men were 30 years ago. Sedentary jobs, convenience culture, and decades of “just do cardio” advice have created a generation of physically incapable men.
And look, I’m not here to shame you. I’m a dad. I own a cafe with my Mrs. I’ve got coaching client work, kids, life chaos, all of it. I skip my cardio sometimes because I can’t be bothered. I’m human.
But I also hold myself to standards. And that’s the difference.
Because here’s the thing most guys get wrong: they have no idea what “strong enough” even looks like. No benchmarks. No targets. Just vague ideas about “getting in shape” that never actually happen.
So let me give you something concrete.
13 strength standards.
Hit all of them, and you’re in the top 1% of human beings walking the planet. Not powerlifting elite. Not freak athlete. Just genuinely, undeniably strong in a way that translates to real life.
Let’s get into it.
Why the “Big 3” Won’t Cut It Anymore
If you’ve spent any time in fitness spaces, you’ve probably heard about the Big 3: bench press, squat, deadlift.
Chase those numbers. Post your PRs. Compare yourself to powerlifters on Reddit.
And look, there’s nothing wrong with those lifts. They’re solid. But here’s the problem:
They’re limiting.
Not everybody takes to those lifts. Some guys have leverages that make the bench press a nightmare. Some have mobility issues that make a barbell back squat sketchy at best. And at a certain point, the weight is going to plateau simply because it would be unsafe to progress further.
You know the guy I’m talking about. He can bench 315 but can’t do 12 pull-ups. He’s got a big squat but gets gassed walking up two flights of stairs. He looks strong on paper but moves like his body hates him.
That’s not the goal.
The goal is to be actually athletic. Actually capable. The kind of strong where you can handle whatever life throws at you, whether that’s helping a mate move furniture, playing with your kids without dying, or just carrying yourself with confidence because you know what your body can do.
That’s why I put together what I call The 1% Strength Standards.
These aren’t arbitrary numbers pulled from a bodybuilding forum. They represent a muscularly well-rounded individual who would likely be athletic as well, given their strength levels.
They balance:
Barbell strength
Bodyweight mastery
Muscular endurance
Real-world functionality
Hit these, and you’re not just “gym strong.” You’re genuinely capable. You move differently. You carry yourself differently.
And yeah, you’ll be stronger than 99% of men you pass on the street.
The 13 Strength Standards (And How to Use Them)
Here’s how I see it: you don’t rise to the level of your goals. You fall to the level of your standards.
Most men have no standards. They’ve got vague intentions. “I should probably get stronger.” “I’d like to lose some weight.” “Maybe I’ll start going to the gym again.”
That’s not a standard.
So here are yours.
These aren’t powerlifting elite numbers. But if you hit all 13, you’d be stronger than 99% of men walking around. They’re practical, balanced, and achievable with consistent training.
I’ve trained men and women to hit almost all of these at different times. They’re not outside the realm of possibility. They just require you to actually show up and do the work.
Let’s break them down.
1. 50 Continuous Bodyweight Push-ups
This is your upper body endurance baseline.
No half reps. Chest to floor. No resting at the top with your arms locked out for 10 seconds between reps. Continuous movement, 50 reps.
Most guys can’t do 20. If you can hit 50 without stopping, you’re already ahead of the game.
2. 10 Strict Chin-ups or Pull-ups
The ultimate test of relative upper body strength.
Dead hang at the bottom. Full extension. No swinging, no kipping, no jumping to get momentum.
This one matters because it’s honest. You can’t fake a strict pull-up. Either you can move your bodyweight through space or you can’t.
I actually have a personal goal with pull-ups. I want to be able to do them with my kids’ bodyweight attached to me for at least 5 reps for as long as possible. Right now my heaviest kid is 15 kg and smallest is 10kg and I’m doing sets with 30kg so I am ahead of the curve. No rational reason for it. Just seems like a cool thing to be able to do as a dad.
If you want a full guide on mastering pull ups, go here:
3. 20 Dips
Chest, shoulders, triceps. All working together.
This proves pressing endurance beyond what a bench press can show. It’s also a movement that translates to real-world pushing strength in a way that lying on your back doesn’t.
4. 100 Continuous Bodyweight Squats
Lower body endurance and mental toughness.
No stopping. No hands on knees. Just you and your legs for 100 reps.
This one’s as much about your head as it is about your quads. Somewhere around rep 60, your brain is going to start negotiating with you. Don’t listen to it.
5. Double Bodyweight Deadlift (or 2.5x Bodyweight Trap Bar)
Raw pulling power.
If you weigh 85 kilos, that’s 170 on the bar. The trap bar option is there because it’s safer for most guys. Easier on the lower back, more natural movement pattern.
My deadlift has always been one of my strongest lifts. If yours isn’t, this is worth prioritizing.
6. Farmers Walk: Half Bodyweight In Each Hand x 100 yards
Endurance, core stability, and grip strength all in one movement.
Your whole bodyweight total. So if you’re 80 kilos, that’s 40-kilo in each hand for 100 yards at least. Pick up the dumbbells and take them for a walk.
This one sneaks up on you. It doesn’t sound that bad until you’re half way, your grip is fried, your traps are screaming and your lungs are on fire.
My favourite way to do this is with heavy sandbags. Something so primal about picking up a heavy bag and taking it for a walk. It crushes your lungs and is a true test of strength and grit.
The video below is with a 240 pound sandbag - 45 pounds heavier than me. It fucking sucked. In a good way.
7. Dumbbell Chest Press: Bodyweight Total
Half your bodyweight in each hand.
So if you’re 90 kilos, that’s two 45-kilo dumbbells.
This builds stabilizer strength that a barbell simply can’t develop. The dumbbells don’t lie. Each arm has to do its own work.
Most men will find dumbbell bench press easier on their joints than the barbelll.
Knowing the standards is step one. Actually hitting them requires a program built for your life. Not a 25-year-old with no kids and unlimited gym time.
Paid subscribers get access to my monthly Jacked Dad Protocol workouts (gym, home, and bodyweight versions) designed specifically to build strength around the chaos of being a dad. Plus direct access to me in the exclusive group chat and all paid articles.
Every month you will get a fresh set of workouts to go through designed on hitting these standards and getting jacked, lean and strong as a Dad.
Right now you can join for just $8 a month or $79 a year. Next month, the price doubles.
8. Double Bodyweight Back Squat
The king of lower body strength. Non-negotiable.
I’ll be honest. I don’t back squat very often. I front squat more. But this standard is here because it represents a level of lower body strength that most men will never achieve.
If you can put double your bodyweight on your back and squat it to depth, you’re strong. Full stop.
9. 1.5x Bodyweight Front Squat
This proves core strength and the ability to stay upright under load.
Front squats are humbling. You can’t muscle through them with bad form. Your core has to be engaged, your upper back has to be strong, and your mobility has to be there.
10. 1.75xBW Romanian Deadlift x 5 Reps
Posterior chain strength and hamstring resilience.
This is about building a back and set of hamstrings that can handle real-world demands. Picking things up, carrying loads, protecting your spine.
11. Bulgarian Split Squats: Half Bodyweight for 8-10 Each Leg
Single-leg strength, balance, and stability.
You can use a barbell, dumbbells, whatever. The point is moving under load on one leg at a time, which is how you actually move through life.
These are fucking nasty but your gluts and quads will be muscular and strong if you get to this level.
13. Overhead Press 0.8 x BW for 1 rep
The overhead press is arguably the king of presses. Yeah, yeah, I know everyone talks about the bench press but this is the true king.
So if you weigh 80kg, we are aiming for at least 64kg for 1 rep.
13. 1.25x Bodyweight Incline Bench Press
The hardest pressing standard on this list.
The incline puts you at a mechanical disadvantage. Upper chest and front delts have to do the work. This is the one where I’d say it’s probably not happening for most women, but for men? It’s achievable with dedicated work.
My bench has always been a poor lift for me. Shoulder injuries, never enjoyed it. But I’m working toward this. I’m at about 110 kilos and need to get to around 125. That 15 kilos is going to take a while. But that’s the game.
Now What?
You don’t need to hit all 13 tomorrow.
That’s not the point.
The point is having standards. Having something to measure yourself against. Having goals that are specific and tangible instead of “I want to get in shape.”
Here’s what I’d do:
1. Assess where you are. Go through the list. Which ones can you hit right now? Which ones are close? Which ones are miles away?
2. Pick your weakest areas. Don’t just keep doing what you’re already good at. Attack the gaps.
3. Track everything. If it doesn’t get measured, it doesn’t get managed. Log your workouts. Record your lifts. Watch them back. I do this with all my clients and myself. It’s the only way to know if you’re actually improving.
4. Be patient. These are long-term goals. Some of them might take years. That’s fine. You’re not in a rush. You’re building something that lasts.
And look, you’re going to have weeks where you skip your cardio because you can’t be bothered. You’re going to have days where life gets in the way. That’s normal. That’s human.
The difference is whether you have standards to come back to.
Now you do.
Questions? Let me know.
Here’s the deal: the free stuff gives you the what. The paid tier gives you the how.
Starting in February, paid subscribers get the Jacked Dad Protocol. Monthly workouts (gym, home, and bodyweight options) built to get you lean, jacked, and strong without sacrificing time with your family. You also get direct access to me in the exclusive group chat and all paid articles.
If you’re serious about hitting these standards, this is the move.
Right now you can join for just $8 a month or $79 a year. Next month, the price doubles.
If you can do these 13 you're like 0.01%, not 1%! But nice list!
These are interesting standards - but I'm curious why you only focus on strength? What about the ability to cover ground, carrying load? I've seen plenty of 'strong' men crumble in the mountains when having to cover ground, day after day. Most can't manage a simple 20 mile day with 50-70 pounds on their back, much less doing it every day for a week.