Strength Milestones: How Long to Reach Every Major Weight
Realistic timelines for every major squat, bench, and deadlift milestone from 60 kg to 300 kg.
Every lifter chases numbers. These guides give you realistic timelines, common sticking points, and programming advice for every major weight on squat, bench press, and deadlift.
Pick your lift. Pick your target. See what it takes.
Bench press
From your first plate to competition-level pressing.
Squat
From getting under the bar to four plates and beyond.
Deadlift
From your first big pull to elite territory.