Absolute Strength vs. Relative Strength: Understanding Weightlifting Standards and Progression for Men and Women in Strength Training

In the world of fitness, understanding absolute strength and relative strength is essential for gauging your performance and setting realistic goals. Many people start their strength training journeys focused solely on lifting heavier weights. While that's a common aim, it's also crucial to consider body weight and how these two types of strength interplay. This article will clearly define absolute and relative strength, outline weightlifting standards for both men and women, and discuss how to apply these concepts for effective training.

Understanding Absolute Strength

Absolute strength is the maximum force or weight that a person can lift during a single effort, regardless of their body weight. This measure gives a straightforward view of an individual's lifting power and capacity.

For instance, if a weightlifter can deadlift 200 kilograms, that lift represents their absolute strength. This means they have the power to lift that weight, regardless of whether they themselves weigh 60 kg or 150 kg. The focus here is on the brute force applied, which is helpful for measuring overall performance in strength training.

Exploring Relative Strength

Relative strength takes body weight into account, providing a more nuanced view of strength. It is determined by dividing the weight lifted by one's body weight, allowing for unique assessments.

For example, consider two athletes lifting 140 kg in a bench press. The first athlete weighs 70 kg; their relative strength is 2 (140 kg / 70 kg), while the second athlete weighs 90 kg, giving them a relative strength of 1.56 (140 kg / 90 kg). This comparison showcases the difference in fitness levels despite both lifting the same weight.

The Importance of Both Measures

Understanding both absolute and relative strength is important for several reasons:

1. Personal Progression: Relative strength helps individuals measure progress effectively, particularly in sports like gymnastics or climbing, where strength-to-weight ratio matters greatly. For instance, a gymnast may weigh 50 kg but can perform feats requiring much more weight relative to their size.

   
   

2. Tailored Training Programs: Coaches can develop training regimes that are not only about lifting heavier weights but focus on improving body composition and optimizing strength relative to body weight. A well-structured program can lead to a 15-20% improvement in overall performance within months.

   
   

3. Goal Setting: With clear metrics from both types of strength, athletes can set realistic, achievable goals. For example, an athlete might aim to improve their relative strength ratio by 0.2 over several months, indicating progress.

   
   

Strength Standards for Women

Setting strength standards for women involves benchmarks based on experience level. Here are common guidelines:

Beginner Level

• Bench Press: 0.5 x bodyweight

• Deadlift: 1 x bodyweight

• Squat: 0.75 x bodyweight

  
  

For a woman weighing 65 kg, her targets might be:

• Bench Press: 32.5 kg

• Deadlift: 65 kg

• Squat: 48.75 kg

  
  

Intermediate Level

• Bench Press: 0.75 x bodyweight

• Deadlift: 1.5 x bodyweight

• Squat: 1 x bodyweight

  
  

A 70 kg woman could aim for:

• Bench Press: 52.5 kg

• Deadlift: 105 kg

• Squat: 70 kg

  
  

Advanced Level

• Bench Press: 1 x bodyweight

• Deadlift: 2 x bodyweight

• Squat: 1.5 x bodyweight

  
  

For a 75 kg advanced lifter:

• Bench Press: 75 kg

• Deadlift: 150 kg

• Squat: 112.5 kg

  
  

Strength Standards for Men

Men's strength standards also vary with experience. Here is a breakdown:

Beginner Level

• Bench Press: 1.25 x bodyweight

• Deadlift: 1.75 x bodyweight

• Squat: 1.5 x bodyweight

  
  

For a man weighing 80 kg, the performance targets would be:

• Bench Press: 100 kg

• Deadlift: 140 kg

• Squat: 120 kg

  
  

Intermediate Level

• Bench Press: 1.5 x bodyweight

• Deadlift: 2.25 x bodyweight

• Squat: 1.75 x bodyweight

  
  

A 90 kg intermediate lifter might target:

• Bench Press: 135 kg

• Deadlift: 202.5 kg

• Squat: 157.5 kg

  
  

Advanced Level

• Bench Press: 1.75 x bodyweight

• Deadlift: 2.75 x bodyweight

• Squat: 2 x bodyweight

  
  

For a 100 kg advanced athlete:

• Bench Press: 175 kg

• Deadlift: 275 kg

• Squat: 200 kg

  
  

Moving Beyond Standards: Personalising Your Training

While strength standards serve as helpful benchmarks, individual success in strength training should be personalised. Here are approaches to make your training journey unique:

Assessing Your Starting Point

Begin by determining your current strength level. This can be done by:

• Performing a one-repetition maximum (1-RM) test for essential lifts, like the squat or deadlift.

• Getting assistance from a qualified trainer to evaluate your lifts and body composition.

• Using previous performance data to benchmark future improvements.

  
  

Setting Realistic Goals

After assessing your strength, create clear goals. These should be SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.

For example, instead of simply stating a desire to "lift more," a better goal might be, "increasing my squat by 10 kg in six weeks." This clearly defines the lift, amount, and timeline.

Tracking Progress

Regularly tracking your strength gains is key to understanding your training journey. Keeping a log of your lifts, body weight, and any other relevant metrics helps you see how your absolute and relative strength improve over time. Adjusting your training plan based on this data can lead to continual growth and motivation.

Summary of Key Points

Strength training is about more than just the numbers; it requires an understanding of both absolute and relative strength. By setting personalised goals and consistently assessing progress, you can create a path that leads to greater strength and overall fitness. Utilising the established standards for men and women ensures that you set realistic benchmarks in your training.

As you continue your fitness journey, whether you’re just starting or are a seasoned lifter, balancing absolute and relative strength will be vital in achieving your personal strength goals.

Lee Appleton

Level 4 Personal Trainer

CIMSPA - 475458

Instagram - @appleton1983

References

For further reading and evidence supporting these concepts, consider the following resources:

• National Institutes of Health: Strength Training

• ACE Fitness: Understanding Absolute Strength vs. Relative Strength

• Bodybuilding.com: Strength Standards for Women

• Strength Level - Provides standards and calculators for various lifts based on bodyweight and experience level.

• ExRx.net - Offers a comprehensive breakdown of strength standards for different lifts.

• Bodybuilding.com - Contains articles and resources on strength training and performance metrics.