A client recently asked me:
"What do you consider solid standards for getting great results as a man?"

Honestly — it's a killer question. Because in a world that constantly moves the goalposts, it’s good to know what real, timeless standards look like.

Here’s exactly what I believe every man who trains seriously should aim for:

Physical Standards for Men

Before anything else — you must be getting better.
Stronger, fitter, faster. There’s no substitute.

Here’s where I believe every man should aim:

Strength Benchmarks:

• Squat: 1.75 × bodyweight

• Deadlift: 2 × bodyweight

• Bench Press: 1.5 × bodyweight

• Overhead Press: 1 × bodyweight

• Chin-Up: 10 strict reps plus 0.5 × bodyweight attached

Fitness Benchmarks:

• 5km Run: Under 25 minutes

• 10km Run: Under 55 minutes

Want to be elite?
Turn these into your 10RMs — meaning you can hit these numbers for 10 clean reps.
If you can, you won't be small, you won't be weak — and you’ll separate yourself from 99% of men.

Behavioural Standards for Men

Lifting numbers are important — but how you approach your training matters just as much.
Here’s the standard you should hold yourself to every week:

• Standardise Every Rep. Clean technique and controlled tempo — especially the concentric.

• Use a Timer for Rest. Not vibes. Not guesses. Real rest periods for real results.

• Protein at Every Meal. Full stop. No meal without it.

• Prioritise Sleep. You're not a machine. Recovery is a weapon.

• Hit a Daily Step Target (Nasal Breathing Only). Build your aerobic base. Stay leaner. Get tougher.

• Train to Failure (Smartly). Especially on accessories — teach yourself to push.

• Cardio = Sweat. If you aren’t sweating, you aren’t working.

• Beat the Logbook Weekly. Progress is earned, not given. Chase PRs across the board.

• Pack the Right Gear. Straps, belt, sleeves — whatever the session demands. Respect your craft.

• Track Your Weak Links. Find your blind spots. Fix them fast. (Water intake, sleep, mobility, whatever it is.)

Mental Toughness Standards for Men

It’s easy to train when you feel good.
Real strength is doing the hard stuff when you don't want to.

If you want to level up your mental toughness:

• Complete a 24-Hour Fast Every Week. It’s not just fat loss. It's discipline.

• Expose Yourself to Discomfort Weekly. Heat. Cold. Hard conversations. Choose it.

• One True HIIT Session. You should question your sanity halfway through.

• Random Brutal Finisher Once a Week. Sprint after squats. Push a sled until collapse. Build grit.

• Master Nasal-Only Cardio. Or tackle anaerobic threshold work. Push the uncomfortable zones.

Final Word: Why These Standards Matter

Being a man who trains seriously is about more than numbers or looks.
It’s about setting clear, non-negotiable standards for yourself — and rising to meet them.

Every squat rep, every step, every early night, every sweaty cardio session — they all add up.

Raise your standards. Hold the line. Build yourself into the kind of man others respect — and you respect even more.