Gym Standards

Below is a list of ‘stand-alone adequacies‘ that you can be aiming for within the gym.

That said, if you can complete the list you have a good level of general fitness. Some of these will be easier than others, but all achievable.

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Power and Strength

Deadlift: 2 x bodyweight male, 1.5 x bodyweight female
Squat: 1.5 x bodyweight male, 1.25 x bodyweight female
Bench Press: 1.5 x bodyweight male, 0.75 x bodyweight female
Clean: 1.5 x bodyweight male, 1 x bodyweight female
Turkish Get-up: 50% male, 50% female
Overhead Press: 1.25 x bodyweight male, 0.75 x bodyweight female

Strength Endurance

Back Squat: 20 x bodyweight for male and female
Pull-up (strict form, dead hang): 20 x bodyweight male, 3 x female

Cardio-respiratory Power

Row 500m: 1 min 30 secs male, 1 min 50 secs female

Cardio-respiratory Power Endurance

Row 2000m: 7 min 15 secs male, 8 min 45 secs female
Row 5000m: 19 min 00 secs male, 22 min 30 secs female
Run 1.5 miles: 9 min male, 9:30 female
Run 5km (3.2m): 22 min 00 secs

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