Buzz
Strength classifications can often feel arbitrary, but despite knowing this, I still find myself comparing my lifts using different charts and tools. The most enjoyable and effective of them all: SymmetricStrength.com.
To clarify, the goals you set for yourself while training should be personal. For instance, if you’re aiming to qualify for Nationals in powerlifting, you can research the required qualifying total and work toward that. Or, if you simply enjoy the process of becoming stronger and hitting personal records, you don't need to compare yourself to others to measure your success.
Occasionally, though, it's fun to check on your progress. The great thing about SymmetricStrength is that it allows you to visually track how you’re doing over time. Capture a screenshot of your results today and compare it to another snapshot a year from now.
Here's the concept: You input the lifts you focus on and provide your best set for each. This could be your one-rep max, or it could be your best set of five. Then, a chart is generated that not only compares your lifts with others but also offers insight into the strength of your different muscle groups.
The tool assesses your lifts and muscles, grading them from 'subpar' to 'world class.' Don't take these labels too seriously, as they're based on powerlifting benchmarks and world records, as well as ExRx charts. (ExRx specifically notes that their standards 'should not be confused with strength norms,' meaning they don't compare you to the average person.)
Over the past year, I’ve improved my score from 'novice' to 'proficient' (though this is arbitrary and ultimately meaningless). On the chart that tracks my lifts, pull-ups remained my strongest lift both times. My squat, once my weakest, has now improved, while my overhead press lags behind. If you're not aiming for competition, you could use this chart to decide which lift to target next. How much could I enhance my press in the coming year?
Take a look and see where you stand, but keep in mind that it’s all in good fun.
