维持一个健壮身体需要的重量训练水平
我写这篇文章，有两个对像。一个是少年人，一个是中年或老年人。少年人身体发育完成以后，长好了架子，仍然需要适当的和经常的训练才能长出饱满的肌肉和健壮的体魄。但是在一开始，你并不知道什么是适量的，根据自己的身材和体格，应该可以指望达到什么水平，通过循序渐进来达到它，而不是去瞎练。中老年人，如果您是一个主要坐办公室工作的，你的健身只是偶尔跑跑步打打羽毛球，从来没去健身房做重量锻炼，那我基本可以肯定你的肌肉条件是属于手无缚鸡之力的范围。维持适当的肌肉条件对中老年人尤其重要，因为这个底子打得厚，以后随着年纪下降的时候会保留得多一些，能活动的年龄上限往上推，也减少受伤骨折的可能。但是如果您从来没练过，我也同样希望您知道自己应该从哪儿开始，什么是根据年龄合理期待能达到的目标。
下面我从网上收集了一些主要肌肉群重量锻炼的平均数据，给诸位做参考。
1。胸大肌和三头肌的练习
The bench press can be extremely beneficial in developing strength in women, since it works several parts of your body.
Women should start gently, especially if they don’t already have a lot of upper-body strength. You can also do dips, pushups, and plank variations to build strength.
Size and fitness level, rather than age, are the best ways to determine a woman’s ability to bench press. You can see the breakdown for women here:
| Body weight (lbs) | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 97 | 50 | 65 | 75 | 95 | 115 |
| 105 | 55 | 70 | 80 | 100 | 125 |
| 114 | 60 | 75 | 85 | 110 | 135 |
| 123 | 65 | 80 | 90 | 115 | 140 |
| 132 | 70 | 85 | 95 | 125 | 150 |
| 148 | 75 | 90 | 105 | 135 | 165 |
| 165 | 80 | 95 | 115 | 145 | 185 |
| 181 | 85 | 110 | 120 | 160 | 195 |
| 198 | 90 | 115 | 130 | 165 | 205 |
| 199+ | 95 | 120 | 140 | 175 | 220 |
In general, men will lift heavier loads than women. Men tend to be strongest in their twenties and thirties and can increase their bench press weight during this time. Once they are in their forties, their bench press weight tends to decline.
Of course, there are exceptions to these rules, but they’re important considerations to keep in mind.
You can use these charts to get an idea of how much the average adult man can bench press:
Bench press average by weight
| Body weight (lbs) | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 114 | 85 | 110 | 130 | 180 | 220 |
| 123 | 90 | 115 | 140 | 195 | 240 |
| 132 | 100 | 125 | 155 | 210 | 260 |
| 148 | 110 | 140 | 170 | 235 | 290 |
| 165 | 120 | 150 | 185 | 255 | 320 |
| 181 | 130 | 165 | 200 | 275 | 345 |
| 198 | 135 | 175 | 215 | 290 | 360 |
| 220 | 140 | 185 | 225 | 305 | 380 |
| 242 | 145 | 190 | 230 | 315 | 395 |
| 275 | 150 | 195 | 240 | 325 | 405 |
| 319 | 155 | 200 | 245 | 335 | 415 |
| 320+ | 160 | 205 | 250 | 340 | 425 |
Bench press average by age
| Age | Total weight |
|---|---|
| 20–29 | 100 percent of your body weight |
| 30–39 | 90 percent of your body weight |
| 40–49 | 80 percent of your body weight |
| 50–59 | 75 percent of your body weight |
2。二头肌的练习
How much can the average man curl with his biceps?
The average barbell curl weight for a man with a few years of lifting experience is around 110 lbs for a max bicep curl. For reps, 80 lbs is a good weight to curl for a man who performs direct arm training.
How much can the average man dumbbell curl?
The average dumbbell curl weight for a man who performs resistance training regularly is 50 lbs for a max curl or for a few reps. For sets of 8-10 reps, the average dumbbell curl weight for a male lifter is around 35 lbs.
How much weight should I curl with a barbell as a woman?
A good bicep curl weight for a woman who performs strength training is 50 lbs for a one-rep max. For sets of 6-10 reps, 40 lbs is a good curling weight providing that strict form is used.
How much weight should I curl with a dumbbell as a female?
The average bicep curl weight (dumbbell) for a female is around 25 lbs to 30 lbs for a max curl and 15 lbs to 20 lbs for sets of 6-10 repetitions.
3。腰，腿肌肉的练习
Male
Strength Level Body weight Ratio
Beginner1.00x
Novice1.50x
Intermediate2.00x
Advanced2.50x
Elite3.00x
Female
Strength Level Body weight Ratio
Beginner1.00x
Novice1.20x
Intermediate1.50x
Advanced2.00x
Elite2.70x
这是人肌肉条件顶峰时的指标。过了40岁以后逐渐退化，每年减少10％是正常的。
以上各项，是指正常的一个训练时间段，每个项目能做三个X8-X10的重复的水平。循序渐进，你应该达到相应于你年龄体格的肌肉条件并且尽量长地维持下去直到老年。
