We all would like to think of ourselves as strong, but in what context?
Being able to lift 2x your body weight over your head is phenomenally strong, so it deadlifting 4x body weight from the floor. With strength levels like this you would assume such people could perform basic body weight movements without any issue and for multiple reps too.
Some people do not disappoint you in this aspect, but there a great many that would leave you speechless at their complete lack of body weight strength.
If we are to take the largest compound exercises most commonly used – Squat, Bench, Deadlift and Overhead Press – then convert these in to body weight alternatives with some target rep ranges how would you fair?
Squat – Box Jump 3/4 of own height & 40 Burpees
Bench – Push Up 60 reps (Male) 40 reps (Female)
Deadlift – Broad Jump your own height & perform 1 Nordic Hamstring Curl with full R.O.M
Overhead Press – Wall supported Hand Stand Push Up 10 Reps (Male) 5 (Reps Female)
It’s also worth throwing in Pull Ups (overhand grip) 20 Reps is the target for Males and 10 for Females.
*All of these reps should be performed with good form and in an unbroken fashion.
These are simple standers to meet but not many people would achieve them. I myself can’t do them all, I hit 6 reps on the handstand press up and start to lose form which shows my shoulders need some work.
I have based these number off of various different sources (military standards, gymnastic standards and people who purely train in calisthenics).
Do you think you have what it takes to hit these necessary requirements?
Test your might!