Strength is a Strength

One of the biggest mistakes I made early in my training career?

Not focusing on getting strong first.

Good, honest strength training is like the hub of a wheel- it holds everything else together. If you’ve built a solid base of strength across a range of movements, chances are, you’re in pretty damn good shape. And here’s the best part: when strength shows up, it rarely comes alone.

What else tends to come along for the ride?

• Mobility – Enough for everyday life and, in many cases, plenty for most sports.

• Muscle Mass – If you can move heavy things well, your muscles are definitely pulling their weight.

• Work Capacity – Strength doesn’t build itself. Time under the bar builds not just muscle, but grit, consistency, and stamina.

• Flexibility – Maybe not the splits—but if you're squatting deep with control, you're more flexible than the average desk jockey.

  
  

No matter your goal - whether it's performance, longevity, looking good, or just feeling more capable - strength will get you there.

Want to lift your grandkids overhead with a smile?

Strength will get you there.

Want to pop up faster, smoother, and stronger on a surfboard?

Strength will get you there.

Looking to build a leaner, more athletic physique?

Strength plays a major role.

We could dive into the benefits for heart health, blood sugar regulation, bone density, and aging gracefully—but for now, let’s stick with the tangible, functional power of getting stronger.

The Standards: What Strength Looks Like

Let’s talk benchmarks.

Here’s a set of strength standards I often reference—borrowed from Dan John, a legend in the world of strength and conditioning. Dan’s been coaching, competing, and leading in the space for decades. These numbers aren’t just theory—they’re forged through years of experience across athletes, military personnel, and everyday folks.

Now, keep in mind:

“Expected” doesn’t mean “exceptional,” and it definitely doesn’t mean “you’re done.”

It’s a standard—a solid place to aim for. And from my experience, most men I work with are absolutely capable of going beyond. That’s where the game changes.

Strength Standards for Men (18–55 years)

Push

• Expected: Bodyweight bench press

• Game-changer: 15 reps at bodyweight

Pull

• Expected: 5 pull-ups

• Game-changer: 15 pull-ups

Squat

• Expected: Bodyweight squat

• Game-changer: 15 reps at bodyweight

Hinge (Deadlift)

• Expected: 1.5x bodyweight

• Game-changer: 2x bodyweight

Loaded Carry

• Expected: Farmer’s carry with total bodyweight (half per hand)

• Game-changer: Bodyweight per hand

Turkish Get-Up

• Expected: One rep each side, with a half-filled cup of water (balance, control, grace—not brute force)

The beauty of a list like this? It gives you a clear reference point—something to aim for. And you don’t have to max out one lift and neglect everything else.

It’s better to be a 7 across the board than a 10 in one area and a 2 everywhere else.

Balance, capability, resilience—that’s the real strength.

Bonus: Dan John’s Simple Lifetime Strength Checklist

While writing this, I pulled up a quick YouTube video from Dan John himself. In it, he simplifies strength standards for a 24-year-old guy who wants to maintain a high quality of life for decades to come. He boils it down to just three key lifts:

• Squat your bodyweight

• Deadlift (hinge) double your bodyweight

• Overhead press your bodyweight

  
  

If you can hit—and more importantly, maintain—those three throughout your adult life, Dan says you’re going to have a pretty damn good life.

I couldn’t agree more.

Final Thought

Strength isn't just about lifting heavy things. It’s about building a body—and a mindset—that carries you through life with confidence and capability.

So if you’re just starting your journey, or refocusing your training?

Make strength your foundation. Everything else will follow.

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🎥 Watch Dan John’s video here: https://youtu.be/hE0dIndd7wY?si=O64yPYHZtynd9H2j