Free cheat sheet · kilos
KNOW WHAT 'STRONG ENOUGH' LOOKS LIKE.
Beginner strength standards in kilograms for Australian gyms — so you can stop comparing yourself to a 120kg Instagram deadlift.
For people who want a target that isn't fantasy.
kg cheat sheet · 6 minutes · Instant access
Preview
What's inside
- These are working-set targets, not one-rep maxes.
- If you're under beginner, you have a clear first job.
- If you're past solid, you need a better plan — not a new chart.
The problem
YOU ALREADY KNOW THIS BIT.
- Every chart online is in pounds, or for people who already lift.
- You don't know if a 40kg goblet squat is good or embarrassing.
- 'Strong' without a number is just a feeling.
After you use it
A CLEAR NEXT ACTION.
- You have beginner and solid targets for four patterns — in kg.
- You know how to test without a max-out circus.
- You have a next target that fits a normal Australian adult.
WHAT YOU GET
Squat, hinge, push, pull
Beginner and solid numbers, men and women, in kilos.
How to test
A 5-rep set, not a one-rep circus.
What the numbers are not
They are not a judgement and not a 12-week promise.
Get it
GET THE KG CHEAT SHEET.
Numbers are ranges for healthy adults, not medical advice. If a lift hurts, stop and get it looked at.
STRAIGHT ANSWERS
- What if I can't hit beginner?
- Then that's your program. Start there. Nobody serious cares what you lift on week one.