One plate on each side: 135 pounds. Two plates on each side: 225 pounds. Three plates on each side: 315 pounds. Four plates on each side: 405 pounds.
In the US they use 45 lb bars and plates. So one plate (per side) is 135 lbs, two plates is 225 lbs, three plates is 315 lbs, four plates is 405 lbs, five is 495 lbs, six is 585, seven is 675 and so forth.
Only 1 Out Of 50 People Go To The Gym, So 0.00012% Of The World's Population Can Squat 405lbs… That's 3 Out Of Every 25,000 People.” #LegDay #Squats #Weightlifting #StrengthTraining #Exercise #Outlier #JoeRogan #Discipline #Consistency #SuccessHabits 🗓️ #CompoundEffect 📈 #SRTF.
Standard Plate Weights
Therefore, 'four plates' would equate to 360 pounds (45 pounds x 8 plates). However, this does not include the weight of the barbell, which typically weighs 45 pounds. So, the total weight lifted when someone refers to 'four plates' in the U.S. would be 405 pounds.
In the realm of strength training, squatting 405 lbs is often regarded as a benchmark of superior strength. To put it in perspective, for the average gym goer this weight is a lofty goal, well beyond the standard fitness requirements.
Only 1 in 6 lifters ever squat 315 pounds, even after over a decade of weight training. Thus, if you can squat three plates you're one of the stronger guys at the gym.
In the IPF, the largest drug-tested powerlifting federation, 21355 out of 118918 males (18%) have done it. Among the females, 0.0007% (36 out of 52655) have squatted 500 lbs or more.
A one-plate lift, then, is 135 pounds. Two plates is 225 pounds. Three plates is 315.
Only around 12% of lifters ever get there, and most of them take at least 5 years. Once you can do a few reps with four plates on the bar, most people will think you have an impressive deadlift. I can do eight reps with 405, and that's usually enough to earn some compliments.
A great benchmark in terms of the body weight ratio for squatting for men is around 1.5 to 2 times their own body weight. For females, the target range is anywhere between one and 1.5 times the body weight. Again, fitness goals, age, experience level, and more can all influence this.
“Strong” is considered to be 315 lb bench, 405 lb squat, and a 495 lb deadlift by most serious lifters.
Studies say only about 0.4% of the population can bench 225. So the answer is very rare.
Bench pressing isn't a one-size-fits-all exercise. Factors such as age, gender, fitness level, and training history contribute to the amount you should be able to bench. The average male beginner might aim to bench press 135 lbs. A beginner female, on the other hand, might start with a 65 lbs lift.
In conclusion, a 3 plate deadlift is generally considered impressive.
After a year of training, the average man can deadlift 185 pounds for a few reps. After 5 years of lifting weights, most guys are deadlifting between 225–404 pounds. Only 1 in 8 guys ever manages to deadlift 405 pounds.
4 Plates 225 lbs. 6 Plates 315 lbs. 8 Plates 405 lbs.
For beginners, a good squat goal weight is typically around 0.75 to 1 times body weight. This range provides a solid foundation for building strength while ensuring proper form.
Very rare. We're talking like beyond one in a million. 1% of 1% of the poplation type rarity. A lot of people dont realize this, but even a 225+ bench is a little abnormal.
Joining this elite club's ranks is simple, but far from easy: You must achieve combined one rep max of 1,000 pounds in the squat, bench press, and deadlift. That requires an impressive amount of weight for each lift, which is why hefting it all is such an honored strength standard.
Since most men are lower-than-intermediate lifters, a 225-pound bench press is above average. For advanced and elite lifters, a 225-pound bench press is expected for all but the lightest male lifters. At the higher levels, experience is significantly more important than body weight.
Generally, a 315 squat means you're no longer intermediate and you've entered the world of advanced lifters. It's a substantial weight, to say the least, and for many people, it's a big milestone.
Stallone claims to have been able to bench press 385-400 lbs (174.6-181.4 kg) and squat 500 lbs (226.8 kg) in his prime. While in a bench pressing contest with former Mr. Olympia Franco Columbu, he severely tore his pectoral muscle and needed over 160 stitches on it.
If you're lifting north of a three times bodyweight squat, 2.25 times bodyweight bench, and 3.5 times bodyweight deadlift as a male, you're in a category with few people.
The average Squat weight for a male lifter is 287 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Squat? Male beginners should aim to lift 141 lb (1RM) which is still impressive compared to the general population.