How Heavy Should I Go on the Big 3 Lifts?

The Big 3 Lifts – squat, bench, and deadlift – form the backbone of any serious training routine.

They’re the moves that not only test your strength but also build muscle in a well-rounded way.

Think of them as the “three musketeers” of fitness – together, they’re unstoppable.

These lifts boost your stability, functional strength, and yes, even your confidence every time you nail a set.

So, let’s get straight to it: in this post, we’ll break down exactly what weight you should be aiming for with each of Big Lifts.

Proper Execution of Squats, Bench Press, and Deadlift

Every detail counts: a small error in your posture can compromise the entire exercise and increase the risk of injury.

Squat:

For a perfect squat, keep your chest up as if you wanted to show off your pride.

Engage your core by tightening your abs to protect your back.

Push your knees outward and ensure they do not cave inward.

Lower yourself in a controlled manner, as if you were slowly sitting on an invisible chair, and rise with the same attention.

Bench:

During the bench press, focus on lowering the barbell—controlled and fluid, without sudden movements.

Make sure your feet are firmly planted on the ground and that your back maintains a natural, yet stable, arch.

When you push, do so with strength and confidence, pressing the barbell upward as if you were trying to overcome an invisible barrier.

Deadlift:

For the deadlift, the golden rule is to keep your back straight.

Imagine you are carrying a cup of tea without spilling it; this means keeping your core tight and your posture impeccable.

Your shoulders should remain slightly in front of the barbell, with a controlled movement on both the way down and up.

Getting it wrong here is a recipe for injury – and we only want gains!

Why Lift Heavy?

First of all, ask yourself: “What is my goal?”

Do you want to increase muscle mass, become stronger, or define your muscles?

Each goal requires a different approach.

For example, an ectomorph (lean with a fast metabolism) might focus on progressive loading and a high-calorie intake to gain mass.

A mesomorph, on the other hand, could leverage their naturally more athletic build to focus on strength and definition.

Beginners need to learn the technique and establish a solid foundation.

More experienced lifters can already handle heavier loads, but always with attention to form.

For example, a beginner might start with 50 kg on the squat while an advanced athlete works with 150 kg – but both follow the same progression scheme.

Calculating the Right Load: There Is a Science!

There’s a basic formula to estimate your one-rep max (1RM).

A common method is to use a submaximal test: perform 3–5 repetitions with a moderate weight and then use a formula to calculate your 1RM.

For example, the Epley formula is:

1RM = Weight × (1 + (Reps / 30))

So, if you can do 5 reps with 100 kg, the calculation becomes:

1RM = 100 × (1 + (5 / 30)) ≈ 116.7 kg

Science suggests training at 70–85% of your 1RM to boost both strength and hypertrophy.

This approach allows you to safely estimate your one-rep max and set the appropriate training intensities for your goals.

But the ratios between the Big Lifts are just as interesting:

Deadlift vs Bench: On average, the deadlift is the easiest lift to load, often double or more than the bench press.
Squat vs Bench: The squat usually allows for heavier loads than the bench press, but less than the deadlift.
Numerical Ratios: For instance, if your bench press is 100 kg, you might expect a squat between 120–150 kg and a deadlift around 150–200 kg, keeping individual variables in mind.

Remember, these are just general guidelines and every body responds differently.

When to Reduce the Load?

More weight is not always better.

If you notice that your form starts to break down—like your back rounding during a deadlift or your knees collapsing during a squat—it is a signal to reduce the load.

Even if you feel a sharp or uncomfortable pain, slow down.

Similarly, during the bench press, if you notice that your shoulders drift from the ideal position, stop immediately, review your execution, and resume with greater focus.

Typical Mistakes?

Too much speed in the lowering phase of the bench press.
Legs that are too stiff or overly bent in the squat.
A bent back during the deadlift.

Reduce the weight, focus on your technique, and start again.

Progression of Loads Over Time

Progression is not linear; it is a step-by-step journey.

In the first 3 months, you might see significant increases: adding 2–5 kg each week.

At 6 months, the curve flattens a bit, but improvement continues.

After 12 months, it becomes essential to change programs to avoid plateaus.

After 1–2 years, training becomes more sophisticated, with alternating cycles of strength and hypertrophy.

At 3 years and beyond, progression is slower, but the gains are long-lasting and based on solid technique.

Each exercise has its own curve:

Squat: Generally, progression is steady in the early years, then becomes more technical.
Bench: Often, there is a strong initial increase followed by smaller increments.
Deadlift: It usually starts strong but requires great attention to technique to continue progressing.

Pushing to Failure?

It is not always necessary to reach failure in every set.

Some say that pushing to the limit in every set is the secret, but this can lead to fatigue and injuries.

Alternate techniques such as “rest-pause” or “gradual increase” to progress safely.

For example, you could perform 3 sets of 5 repetitions with a heavy load, and then an extra set with a lighter load to failure.

This approach balances intensity and recovery, maintaining high quality in every repetition.

One Month at the Gym: A Sample Workout Plan Focused on the Big 3 Lifts

Here is a practical example for one month of training with the Big Lifts:

Week 1:

Focus on technique with moderate weights (e.g., 3 sets of 8 reps for squats and bench, and 3 sets of 5 reps for deadlifts).
Use this time to warm up properly and perfect your form.

Week 2:

Increase the weight by 2–5% while keeping the same number of reps (3 sets of 8 for squats and bench, 3 sets of 5 for deadlifts).
Assess your form before making further increases.

Week 3:

Either maintain the weight from the previous week to consolidate your progress or apply an additional increase if you feel comfortable.
You can slightly reduce the number of reps if the weight becomes very challenging (e.g., 3 sets of 6–7 reps).

Week 4:

If your technique is solid, increase the weight again by another 2–5% compared to Week 3.
Continue monitoring your form and record all your progress in a training log.

An Example of a 2-Month Strength Plan Built Around the Big 3

After examining a 4-week plan to approach the Big Lifts, let’s see how an extended 8-week (approximately 2 months) program develops to consolidate the progress made.

Week	Squat	Bench	Deadlift	Notes on Increment
Weeks 1-2	3 sets of 8 reps	3 sets of 8 reps	3 sets of 5 reps	Use moderate weights to focus on technique.
Week 3	3 sets of 6-8 reps	3 sets of 6-8 reps	3 sets of 4-5 reps	Increase weights by 2-5% compared to Weeks 1-2 (e.g., a 2.5% increase if technique is optimal).
Week 4	3 sets of 6-8 reps	3 sets of 6-8 reps	3 sets of 4-5 reps	Consolidate the increased load; maintain technique to prepare for the next increment.
Week 5	3 sets of 6-8 reps	3 sets of 6-8 reps	3 sets of 4-5 reps	If technique is stable and progress is evident, increase the load by an additional 2.5% compared to Week 4.
Weeks 6-8	3 sets of 6-8 reps	3 sets of 6-8 reps	3 sets of 4-5 reps	Continue increasing the load every 2-3 weeks based on your body’s response and technique quality.

Annual Evolution: Increments and Variables

Suppose you are 25 years old, 1.80 m tall, and have a mesomorphic build.

In one year, a beginner could progress from:

Squat: 60 kg to 100 kg.
Bench: 40 kg to 70 kg.
Deadlift: 80 kg to 130 kg.

For an experienced athlete, the increments might be smaller but more precise, with specific cycles for strength and hypertrophy.

The key variables are age, genetics, experience, and consistency.

Among body types, mesomorphs generally experience the most robust gains, while ectomorphs may see slower increases.

Example: Annual Progression in Big Lifts (Illustrative Estimates)

Age Range	Body Type	Squat Increase (kg/year)	Bench Increase (kg/year)	Deadlift Increase (kg/year)	Muscle Mass Increase (kg/year)
20–25	Ectomorph	+30–35	+20–25	+40–45	+2 – 3
20–25	Mesomorph	+40	+30	+50	+3 – 4
20–25	Endomorph	+35	+25	+45	+2.5 – 3.5
26–30	Ectomorph	+15–20	+10–15	+20–25	+1.5 – 2
26–30	Mesomorph	+20–25	+15–20	+25–30	+2 – 3
26–30	Endomorph	+18–22	+12–16	+22–27	+1.8 – 2.5
31–35	Ectomorph	+10–15	+8–12	+12–18	+1 – 1.5
31–35	Mesomorph	+12–18	+10–15	+15–20	+1.5 – 2
31–35	Endomorph	+11–16	+9–13	+14–19	+1.2 – 1.8
36–45	Ectomorph	+8–12	+6–10	+8–12	+0.8 – 1.2
36–45	Mesomorph	+10–15	+8–12	+10–15	+1 – 1.5
36–45	Endomorph	+9–13	+7–11	+9–13	+0.8 – 1.3
46–55	Ectomorph	+5–8	+4–6	+5–8	+0.5 – 0.8
46–55	Mesomorph	+6–9	+5–7	+6–9	+0.6 – 0.9
46–55	Endomorph	+5–8	+4–6	+5–8	+0.5 – 0.8
56–60	Ectomorph	+3–5	+2–4	+3–5	+0.3 – 0.5
56–60	Mesomorph	+4–6	+3–5	+4–6	+0.4 – 0.6
56–60	Endomorph	+3–5	+2–4	+3–5	+0.3 – 0.5

Values may vary based on individual factors such as training consistency, technique, nutrition, and overall lifestyle.

When Is the Maximum Reached?

The peak in the Big Lifts varies from person to person.

Many athletes reach their maximum potential between 30 and 35 years old.

The journey is long and progression slows over time.

It is important to remember that the “maximum” is not a fixed number: there is always room for improvement, even if incrementally.

Conclusion

The Big Lifts are concrete proof that hard work pays off.

Every set, every repetition is the result of your dedication in the gym.

It’s not just about heavier weights, but about refining your technique and pushing yourself a little further each day—even with one extra repetition.

Drop a comment and share your progress!

FAQs:

Are the load ratios between the Big Lifts always fixed?

Not exactly. There are general guidelines, but every body is different. For example, your deadlift might be much higher than your bench press, but the percentages vary based on individual factors.

How can I tell if I’m lifting too much or too little?

If your form breaks down or you feel discomfort (not the usual workout “pain”), it’s time to reduce the load. Attention to form is key.

Is it possible to gain strength without increasing muscle mass?

Yes, many training programs specifically target strength, focusing on low repetitions and high loads, while hypertrophy requires a different approach.