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Know Your Strength Level: Calculator for Strength Comparison
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How can you tell who’s stronger: a guy who’s 6’2”, weighs 300 pounds, and squats 600 pounds, or a guy who’s 5’8”, weighs 200 pounds, and squats 400 pounds? The Legion Strength Comparison Calculator can give you the answer. It uses a mathematical technique known as “allometric scaling” to estimate your relative strength compared to people who are heavier, lighter, taller, or shorter than you.
What’s a “Good” Strength Score?
Instead of using the strength comparison calculator above to measure your progress and set long-term strength goals, it’s best suited to seeing how you stack up against other weightlifters in the present.
If you want to set long-term strength goals, it’s best to use strength standards—benchmarks for different exercises based on your sex, body weight, and training experience.
A good rule of thumb when setting strength goals is to try to move up to the next category on the strength standards chart by getting stronger or maintaining your strength level while reducing your body fat percentage.
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How Strong Can I Get Naturally (Without Steroids)?
It’s difficult to accurately predict how strong you can get in your lifetime without taking steroids, as your ability to gain strength is influenced by many different factors, including genetics, muscle structure and size, bone length, training, diet, lifestyle habits, attitude, and more.
That said, you can use the Legion Strength Potential Calculator to get a rough estimate of your natural strength potential.
How Can You Improve Your Strength Score?
Two ways:
- Improve your “total”—the sum of your squat, bench press, and deadlift one-rep maxes.
- Reduce your body fat percentage without losing significant muscle mass.
Number one mostly boils down to following an effective strength training program that has you do the squat, bench press, and deadlift multiple times per week and lifting progressively heavier weights over time.
It’ll also help if your strength training program has you doing a lot of heavy lifting. In other words, you should regularly be training with an amount of weight that’s relatively close to your one-repetition maximum (the heaviest weight you can lift for a single repetition through a full range of motion with proper technique, also called your “max 1RM”).
More specifically, to increase your maximum strength, the number of repetitions you should aim for in most sets is between one and six. A good rule of thumb is to do 80-to-90% of your training in the 4-to-6 rep range and the remainder in the 1-to-3 rep range.
Number two requires you to maintain a calorie deficit and eat enough protein, which is best achieved by following a fat-loss meal plan.
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Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
You can find Mike on Twitter, Instagram, YouTube, and Facebook.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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