Men's Fitness Benchmarks

	Bench Press/Row 1 Rep Max (lbs)
Body weight (lbs)	<140	140-160	160-180	180-200	200+
Get stronger!	<65	<85	<105	<125	<145
Base	65	85	105	125	145
Average	105	125	145	165	185
Good	145	165	185	205	225
Strong (Boat A Standard)	185	205	225	245	265
Outstanding	225	245	265	285	305
National team all star	265	285	305	325	345

	Bench Press/Row 2 min lactic (number reps)
Body weight (lbs)	<140	140-160	160-180	180-200	200+
Get stronger!	<10	<20	<30	<40	<50
Base	10	20	30	40	50
Average	30	40	50	60	70
Good	50	60	70	80	90
Strong (Boat A Standard)	70	80	90	100	110
Outstanding	90	100	110	120	130
National team all star	110	120	130	140	150

	Chin-ups (nbr of reps)
Body weight (lbs)	<140	140-160	160-180	180-200	200+
Get stronger!	<7	<6	<5	<4	<3
Base	7	6	5	4	3
Average	12	10	9	8	6
Good	18	15	14	13	10
Strong (Boat A Standard)	24	22	20	18	15
Outstanding	36	32	28	24	20
National team all star	50	45	40	35	30

	Dips (nbr of reps)
Body weight (lbs)	<140	140-160	160-180	180-200	200+
Get stronger!	<8	<7	<6	<5	<3
Base	8	7	6	5	3
Average	14	11	10	9	7
Good	20	17	16	15	11
Strong (Boat A Standard)	27	25	23	20	17
Outstanding	41	36	32	27	23
National team all star	56	51	45	39	34

	4km Run (minutes)
Body weight (lbs)	<170	170-200	200
Get Faster!	>24:00	>24:30	>25:00
Base	24:00	24:30	25:00
Average	21:00	21:30	22:00
Good	19:15	19:45	20:15
Strong (A boat Standard)	17:45	18:15	18:45
Outstanding	16:15	16:45	17:15
National team all star	14:45	15:15	15:45