Most people don't have the strength or endurance to carry 30kg of dead weight around for long in any position, but more importantly, even if you can carry 30kg around on your back or clutched to your chest, does not mean you are able to do anything useful with that weight, such as being able to lift it up to chest ...
According to legal manual handling guidelines, the maximum safe lifting weight for a woman is 16kg. And for men, the maximum safe lifting weight is 25kg. But, these factors will vary based on a number of factors.
Manual handling limits for men and women
According to the Health and Safety Executive (HSE), a man shouldn't lift anything heavier than 25kg, while the safe lifting weight for a woman is no heavier than 16kg.
Just as a thought the 25 KG weight guidance (male) from the HSE is basically suggesting that an average male can lift a weight of 25 KG, at arms length, using proper techniques and would not be at risk of injury, this is general terms notwithstanding individual sucseptability, age, fitness etc...
Weight guideline 1: Weight for beginner males
Once you get used to the training, gradually increase the load and aim for 20-30kg, which is an intermediate level.
Lifting 30kg is "easy". Lifting 30kg a dozen times isn't that hard. But the moment you have to carry the weight around a lot, or lift it into weird positions, it's an entirely different thing.
This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Squat? Female beginners should aim to lift 30 kg (1RM) which is still impressive compared to the general population.
Is lifting 100 kg in deadlift considered good? Lifting 100 kg in deadlift is considered good, but it also depends on the individual's weight, age, and training experience.
Manual Handling Weight Limits for Men
20 kg, gripped closely to the body, below the shoulder but above the elbow. 25kg, grabbed close to the body at a height below the elbow but above the knuckle. 20kg, picked close to the body, below knuckle height but above mid-leg height.
The average deadlift is 150 kg for men and 89 kg for women. This makes you an intermediate lifter and stronger than 50% of StrengthLog's users.
Male beginners should aim to lift 35 kg (1RM) which is still impressive compared to the general population. Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
As there are no legal manual handling weight limits on the maximum weight to lift at work, you're fully within your working rights to refuse to lift heavy objects at work, provided you have a valid reason. This can include, but is not limited to: Being asked to carry out manual handling in an unsafe work environment.
The 30kg, in particular, is excellent for anyone that is just starting with weight lifting and dumbbell training. As it is a 30kg set, you can work your way up to lifting heavier weights and begin with using the 0.5kg.
Most people don't have the strength or endurance to carry 30kg of dead weight around for long in any position, but more importantly, even if you can carry 30kg around on your back or clutched to your chest, does not mean you are able to do anything useful with that weight, such as being able to lift it up to chest ...
For beginners, a good deadlift goal weight is typically around 0.75 to 1.5 times their body weight.
As this shows, a 25 kg load being manually handled is considered to be a safe upper limit for the average man and 16 kg for the average woman. It's important to note, however, that this is only if the person carrying the load can keep it at knuckle height and close to their body.
Research shows that the optimum weight to be lifted to encourage muscle growth is 70% of a person's 1RM (one rep max). So for example, if you were able to perform one bicep curl with a 20kg dumbbell but no further repetitions, this would be your 1RM.
Whereas Eddie Hall is the only human who has lifted 500 kgs and has got his name etched forever in human history! Yeah, that's all what he does.
When two people are lifting an object, the general rule of thumb is not to carry more than 2/3rds of your combined capabilities. For example, if two women were lifting an object, then the object shouldn't weigh more than 21kg, but for two men, this would be approximately 33kg.
The average Bench Press weight for a female lifter is 51 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Bench Press? Female beginners should aim to lift 17 kg (1RM) which is still impressive compared to the general population.
For new gym goers or those who haven't been for a while, 10kg dumbbells (22lbs) is a sufficient weight to notice some difference in your appearance initially, but over time, you will need to increase the weight to keep on the muscle-gaining path.
General Squat Guidelines
These are the following general guidelines for men: Beginner: 58 kg. Novice: 93kg. Intermediate: 120 kg.
The say less than 1 percent of the population can bench press 100kg and for most of my life I've been part of the 99 percent who can't. It wasn't through lack of trying either. There have been seasons of my life when I've been in the gym grinding but never cracked it.
Squatting 500 lbs is a milestone many lifters aspire to reach. While it may seem daunting, with the right approach and understanding, it's a goal that can be achieved. Here's a breakdown of what it takes to reach this impressive squatting milestone.