N-Flux Competition Team Strength Standards by Body Weight
At N-Flux, we understand that strength training is just one aspect of comprehensive competition preparation. Every athlete has limited hours in the day and must strategically choose how to allocate their training time to develop the most effective skillset for their personal goals. Not every athlete needs to reach or even aims to reach the elite level listed here. These standards serve as guidelines to help you gauge and target your strength goals effectively. Remember, the path to competitive success is individual—choose what makes sense for you and your aspirations.
Male Athletes
| Lift | Beginner | Intermediate | Advanced | Elite |
|----------------------|-----------------------|----------------------|-------------------|-----------|
| Bench Press | 0.75× BW | 1.0× BW | 1.5× BW | 2.0× BW |
| Weighted Pull-Ups | BW only | 1.2× BW | 1.5× BW | 1.75× BW |
| Hex Bar Deadlift | 1.25× BW | 1.75× BW | 2.25× BW | 2.75× BW |
| Zercher Squats | 0.75× BW | 1.0× BW | 1.5× BW | 2.0× BW |
| Weighted Dips | BW only | 1.2× BW | 1.5× BW | 1.75× BW |
| Barbell Overhead Press | 0.5× BW | 0.75× BW | 1.0× BW | 1.25× BW |
| 100m Farmer’s Carry* | 0.5× BW/hand | 0.75× BW | 1.0× BW | 1.25× BW |
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Female Athletes
| Lift | Beginner|Intermediate|Advanced| Elite |
|-------------------------|---------------|---------------------|-----------------|-------------|
| Bench Press | 0.35× BW | 0.5× BW | 0.75× BW | 1.0× BW |
| Weighted Pull-Ups | Assisted | 1.0× BW | 1.25× BW | 1.5× BW |
| Hex Bar Deadlift | 1.0× BW | 1.5× BW | 2.0× BW | 2.5× BW |
| Zercher Squats | 0.5× BW | 0.75× BW | 1.0× BW | 1.5× BW |
| Weighted Dips | Assisted | 1.0× BW | 1.25× BW | 1.5× BW |
| Barbell Overhead Press | 0.35× BW | 0.5× BW | 0.75× BW | 1.0× BW |
| 100m Farmer’s Carry* | 0.35× BW/hand | 0.5× BW | 0.75× BW | 1.0× BW |
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Notes
- Bench Press, Hex Bar Deadlift, Zercher Squats, Overhead Press:
Measured as single-repetition max (1RM).
- Weighted Pull-Ups/Dips:
Total load = body weight + external weight.
- 100m Farmer’s Carry:
Load per hand, carried continuously without dropping.
