How strong am I? How do I work out my strength level?

It's a question that every lifter asks at some point: "How strong am I?" Far from being a matter of vanity, understanding your strength level is crucial for tracking progress, improving health, and setting realistic goals. Strength isn’t just about looking good — it translates to real-world benefits like better posture, stronger bones, and increased longevity. Here's why it matters:

• Injury prevention: Strengthening muscles and joints helps guard against common injuries.
• Boosted metabolism: Lifting improves muscle mass, increasing calorie burn.
• Enhanced mental health: Strength training reduces anxiety and boosts confidence.

The Best Tests of Strength: Compound Lifts

To truly assess your strength, we focus on the large, functional compound lifts:

• Back Squat
• Deadlift
• Bench Press
• Strict Overhead Press
• Barbell Curls in the Squat Rack

These lifts engage multiple muscle groups, mimicking real-life movements and offering a clearer picture of overall strength. Except for the barbell curls.

Factors That Affect Strength

Strength isn’t a one-size-fits-all measure. To accurately gauge where you stand, you need to factor in key variables like sex, age, and bodyweight. Strength Journeys offers a free tool called the Strength Level Calculator, which allows you to input these details and receive personalized strength ratings, from Beginner to Elite. This system is adapted from the strength ratings model developed by Professor Lon Kilgore, a leading strength expert.

Ask the AI: Strength Journeys Chatbot

If you're curious about your progress or just want to chat about strength training, Strength Journeys also features an AI Lifting Assistant. It's a chatbot that can answer questions about your lifting progress and give personalized advice based on your lifting data.

Focus on Progress, Not Comparison

The most important question isn’t "How do I compare to others?" but "Am I stronger than I was yesterday?" Strength gains come from consistent effort over time, so aim for long-term progress. We recommend lifting 3-4 times a week, recording all your lifts in Google Sheets, and tracking your improvements here in Strength Journeys - let our charts prop up your crippling self-esteem.

Get Lifting!

There’s no better time to start your strength journey. The benefits of lifting go far beyond the gym — they impact every part of your life. So, commit to a program, stay consistent, and see how far you can go. Ready to see how strong you are? Head over to the Strength Level Calculator and start today!