What’s up, everybody?
Mike Dolce here, four-time MMA Trainer of the Year. Today, we’re diving into strength standards—specifically, squatting. How do you rate? A lot of people assume that the length of time they’ve been training automatically makes them advanced or intermediate. But when it comes to strength standards, time training doesn’t equal mastery. It’s all about performance. Check out this video below!
Looking to take your performance even further? Grab our FREE “3 Days to Shred” guide, inspired by our 3 Weeks to Shredded program. Download it now and start cutting weight like a pro!
The Foundation: Bodyweight Squat Test
Before we talk barbells, let’s start with the basics. Can you perform 100 nonstop bodyweight squats? This is the first strength standard we use to assess your baseline. It might sound simple, but trust me, many athletes—yes, even pros—struggle with this test. In fact, most professional athletes we work with fail between 30 and 70 reps.
So here’s a challenge: Can you perform 100 nonstop squats? Keep your feet planted and don’t lean on anything for support. Drop down until the top of your hips are even with your knees, and see how many reps you can crank out. Drop a comment with your number!
Beginner: Squat Your Bodyweight
Once you conquer the 100-squat test, it’s time to start loading the bar. A beginner in our system must be able to squat their bodyweight for one full, perfect rep. That means, if you weigh 200 pounds, you should be able to squat 200 pounds with perfect form.
At this stage, we focus heavily on technique. Are you hitting the proper depth? Are you executing the squat with full control? We build strength through perfect movement patterns, and until you can hit this 1:1 bodyweight ratio, you remain in the beginner category. This phase can last anywhere from 6 months to 3 years, depending on your consistency, lifestyle, and focus.
Intermediate: Double Bodyweight Squat
Once you’ve mastered squatting your bodyweight, you’re officially in the intermediate category. But you won’t graduate from this phase until you can squat double your bodyweight for a single rep. So if you weigh 200 pounds, you need to squat 400 pounds—again, with perfect form.
Most people stay in this phase for 1 to 3 years, putting in the hard work to develop the strength and mechanics necessary to hit that double bodyweight squat. It’s no easy feat, but this is the kind of consistency and discipline that takes your strength to the next level.
Advanced: Beyond Double Bodyweight
If you can squat double your bodyweight, congratulations—you’re advanced! Now the fun begins. As an advanced athlete, you can start exploring specialty lifts, rep work, and volume training. Maybe you want to aim for bodyweight squats for 10+ reps or try out front squats, Zurcher squats, or plyometric work.
Advanced training is where you can really push the boundaries of your strength, but always remember: form is king. Even as we load the bar heavier, we’re looking for biomechanical perfection.
Time to Rate Yourself
Whether you’re a beginner, intermediate, or advanced lifter, these standards offer a clear path forward. Strength is a journey, and every step of the way, we prioritize building solid foundations.
So, where do you stand in our squat strength standards? Are you still working on the 100 bodyweight squats, or are you gunning for that double bodyweight squat? Let me know in the comments!
If you’ve read this far, don’t forget to subscribe to the blog for more training tips. And remember: Consistency beats everything. See you next time!
Challenge Accepted? Drop us your results https://www.instagram.com/thedolcediet/.
