When you hear the term “gym rat,” you most likely picture someone who lift a lot of weight, is really committed to fitness, and spends a lot of time at the gym. But in terms of lifting, what precisely characterizes a gym rat? To qualify as one, how much weightlifting is required?
Let’s break it down based on different levels of lifting experience, goals, and types of exercises.
1. Beginner Lifting Goals
For those first getting started, developing good form, strength, and endurance is more important than lifting big weights. For most exercises, starting at 50–60% of your 1-rep max (1RM) is a fine place to start for a beginner. As an illustration:
- Bench Press: 50-60% of 1RM (for most beginners, this might be between 60-80 lbs)
- Squats: 50-60% of 1RM (around 80-100 lbs for starters)
- Deadlift: 50-60% of 1RM (typically around 100-120 lbs)
At this point, your consistency and degree of effort are more important to being deemed a gym rat than the amount of weight you lift.
2. Intermediate Lifting Goals
As you advance, your lifting capability should increase along with your strength and endurance. It becomes more common for intermediate lifters (6 months to 2 years of training) to lift 70-85% of their 1RM. You’re getting close to the weights that most people start to notice at this point:
- Bench Press: 135-185 lbs
- Squats: 155-225 lbs
- Deadlift: 185-275 lbs
At this point, your commitment to your lifting regimen and your capacity to challenge yourself in terms of strength, technique, and intensity start to show that you’re a gym rat. While many find these weights astounding, for professional gym goers, these are the standard.
3. Advanced Gym Lift
Advanced lifters, or those who have been training regularly for two years or longer, fall into the “gym rat” category. At this point, lifters can usually manage 90% or more of their 1RM, depending on the exercise and their individual goals:
- Bench Press: 225+ lbs
- Squats: 315+ lbs
- Deadlift: 365+ lbs
By lifting these kinds of weights, you can show that you are an expert in strength, endurance, and technique in addition to your constant pursuit of new heights with these weights. This type of lifting is typically only done by individuals who work out multiple times a week at a gym and adhere to a program that prioritizes conditioning, strength, and size.
Bodyweight Exercises and Gym Rat Status
It’s not just about the weightlifting! Learning how to perform bodyweight exercises, which can demand just as much strength and endurance as lifting weights, is another need of becoming a gym rat. These serve as some benchmarks:
- Pull-ups: 10+ in a set
- Push-ups: 50+ in a set
- Dips: 20+ in a set
Specializing in these exercises combined with your lifting program can confirm your reputation as a gym rat since they demonstrate your degree of endurance, devotion, and general fitness.
4. Factors That Influence Lifting Weight
It’s important to note that the average weight you lift depends on several factors:
- Bodyweight: Heavier individuals generally lift more as they have more mass to work with, particularly in squats and deadlifts.
- Training Goals: Someone training for strength (e.g., powerlifters) will lift heavier than someone focused on endurance or muscle toning.
- Age & Gender: Both can play a role in lifting capacity, but dedication and consistency are key regardless of these factors.
Conclusion: It’s More Than Just Numbers
There’s more to being a gym rat than just lifting heavy weights. Being a gym rat involves more than just lifting bigger weights—benching 225 pounds or squatting 315 pounds, for example—being a gym rat also involves being consistent in lift, dedicated, and passionate about fitness. Whatever the precise number, as long as you’re pushing yourself, showing up, and working hard, you’re well on your way to becoming a gym rat.
Key Takeaway: Whether you’re an accomplished lifter lifting huge weights or a beginner lifting lesser weights, you’re on the path to being regarded as a gym rat if you’re consistently pushing yourself with weights, enhancing your performance, and demonstrating a true passion for fitness.
