How Strong Is Strong Enough: The surprising milestones that define real athletic power
Mighty Oak Athletic Podcast S2:E52 - How Strong Is Strong Enough: The surprising milestones that define real athletic power
Strength training is about more than chasing big numbers.
It’s about discipline, technique, and building confidence one rep at a time.
At Mighty Oak Athletic, we introduce student athletes to strength with patience and purpose—long before they ever test a heavy single.
Why Technique Comes First
A strong human isn’t defined by how much weight they can lift, but by how well they move.
That’s why we focus on six months of consistent training before even considering max effort attempts.
Younger athletes won’t be moving heavy bars yet anyway, and that’s perfectly fine.
Proper mechanics, mobility, and consistency come first—these set the foundation for a lifetime of safe lifting and athletic success.
The First Goal: Chin-Ups
The very first milestone we challenge athletes with isn’t a barbell at all.
It’s 10 strict chin-ups—a gold standard of relative strength.
Being able to pull your own bodyweight is one of the best indicators of overall health and athletic potential.
From there, the barbell becomes a tool for progression.
The Barbell + Plate Method
A simple and motivating way to measure absolute strength is what we call the plate method:
One plate (135 lbs) per side: Overhead Press
Two plates (225 lbs) per side: Bench Press
Three plates (315 lbs) per side: Back Squat
Four plates (405 lbs) per side: Deadlift
These numbers represent milestones for a strong, well-rounded athlete.
They’re not entry-level goals, but markers to aim for over years of training.
Mighty Oak Strength Club Standards
To keep progress measurable, we’ve created strength club benchmarks based on the one-rep max (1RM) for key lifts:
400 lb Club
Deadlift: 200 lbs
Squat: 100 lbs
Bench Press: 100 lbs
550 lb Club
Deadlift: 250 lbs
Squat: 175 lbs
Bench Press: 125 lbs
700 lb Club
Deadlift: 300 lbs
Squat: 225 lbs
Bench Press: 175 lbs
850 lb Club
Deadlift: 350 lbs
Squat: 275 lbs
Bench Press: 225 lbs
1000 lb Club
Deadlift: 425 lbs
Squat: 325 lbs
Bench Press: 250 lbs
These numbers are earned, not given.
They come after years of training with commitment, good coaching, and patience.
Why Strength Clubs Matter
Max lifting isn’t the end goal.
But strength clubs provide athletes with clear benchmarks to strive for, giving them both motivation and recognition for their hard work.
When paired with proper coaching, these goals transform from numbers on a whiteboard into milestones of confidence, resilience, and personal growth.
At Mighty Oak Athletic, every athlete’s journey starts with learning to move well.
The numbers?
They’ll come in time.
