Strength Milestones

Strength standards and milestones for squat, bench press, deadlift, and more.

• How to Bench 100 kg: A Realistic Roadmap

  A complete guide to benching 100 kg. Timelines, plateau-breaking strategies, technique refinements, and the programming shifts needed to reach two plates.

• How to Deadlift 100 kg: Your First Big Pull

  A practical guide to pulling 100 kg from the floor. Realistic timelines, technique cues, and programming for your first milestone deadlift.

• How to Squat 100 kg: The Two-Plate Milestone

  A practical guide to squatting 100 kg. Covers timeline, technique fixes, programming, and what the two-plate squat means for your training.