It's all compound movements. Root gives you a reliable little goal. Flat bench press is the core movement of chest training. Only when you reach your own weight can you pass the test. It's good to reach twice your weight. The average weight of domestic male bench press is only about 50KG. Moreover, this limit weight is calculated according to one completion, and the training group is even lower than its own limit weight. Usually in the gym, you can achieve 80KG (20KG for empty pole and 60KG for barbell), which is already a good level, and you can achieve more than 100KG. A gym with hundreds of people, 35 people is not bad. That is to say, bench press can reach the passing level of self-respect, which has actually surpassed most ordinary enthusiasts.
Squat with load is the most tiring and explosive action, and the great gods rely on it to show their strength. The passing line of squat is about 1.2 times the weight, and it is an advanced trainer who reaches twice the weight. More than 2.5 times the weight is already abnormal. In commercial gyms, most squats weigh only 50-70KG, and few squats weigh more than 100KG. Now I'm basically 140- 160 kg, above average. At this level, I can walk half a circle sideways. So you can reach 1.5 times the weight, and you have surpassed most trainers. There are very few people practicing legs in China. I don't know if they feel too tired or too difficult. Many people avoid the action of squatting with weight, but they don't know that squatting is the core action of fitness.
Hard pulling is used to train hips and legs, and it is also a project of Hercules competition, which can train 70% of the muscles of the body. 60-70KG, the average level of men in China. 100KG, exceeding most trainers, qualified level. 150KG, Master of Business Gym. 180KG, you can smash the floor in the gym. 200KG, a certain tune, a certain level of entry, but this level will be seen in commercial gyms. Above 230KG, you can hardly see the level of strength improvement at ordinary times. To sum up, ordinary coaches in ordinary gyms are based on medium weight.