In Episode 2 of the Stronger Is Better podcast, Nick Delgadillo breaks down strength standards into three categories: competitive goals, evaluative benchmarks, and personal targets. He explains why most people have skewed expectations about what’s possible—and how to set realistic goals without having to become a powerlifter.
Nick introduces the widely respected 2/3/4/5 baseline strength goals (200 lb press / 300 lb bench / 400 lb squat / 500 lb deadlift for men) and a proportional set for women. These aren’t elite standards—they’re what you should aim for before considering specialization.
Whether you’re a coach, athlete, or everyday lifter, this episode provides a grounded, motivating framework for assessing and pursuing your strength potential.
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🔗 Brought to you by https://www.startingstrengthgyms.com
🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify
📩 Send feedback or questions to: podcast@ssgyms.com
00:00 - Intro: “How strong should I be?”
01:20 - Why strength goals are often misunderstood
04:00 - What “it depends” really means
08:08 - 3 categories of strength goals: personal, evaluative, competitive
09:48 - Competition: using meet results to guide expectations
17:36 - Evaluative standards: don't copy powerlifters
29:28 - What is strength specialization?
34:49 - Beginner male milestones: 135/225/315/405
38:52 - The 2/3/4/5 baseline standard
41:55 - Female equivalents to 2/3/4/5
45:17 - What comes after baseline strength?
47:01 - Final message: don’t stop too early
⸻
🔗 Brought to you by https://www.startingstrengthgyms.com
🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify
📩 Send feedback or questions to: podcast@ssgyms.com
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