What is the 1,000 Pound Club?

Functional fitness can be found in various forms. Cardiovascular health is improved through activities such as running and swimming, community and mindfulness through yoga, and strength through weight lifting, to name a few.

While there are countless benchmarks in the world of weight lifting, one of my favorite indicators of functional strength is the “1,000 Pound Club”.

This club requires a bit of tough love; as the saying goes “the barbell never lies”. But first, the prerequisite for entry requires a bit of context:

Squat - Bench - Deadlift

These three time-tested exercises are referred to as compound movements because they each recruit a large group of associated muscles to complete the task. Aside from a few other compound lifts such as rows and dips, these three are the gold standard for any gym goer looking to build muscle. Additionally, due to the compound nature of the exercises, these are usually the three movements which power lifters can execute with the most combined weight.

Thus, the 1,000 Pound Club was born. Anyone who can properly execute the three lifts (including correct form) with a combined 1,000 pounds are considered to be in the 1,000 Pound Club. In a standard split, you will usually see: Squat ~ 300, Bench ~ 250, Deadlift ~ 450 but results can vary based upon the individual.

Squat

Benefits: The squat is one of the best exercises for full body strength and stability. This lift strengthen quads, glutes, hamstrings, and calves, as well as tendons around the knee and hips, and contributes to overall lower body and core mobility. the squat also accelerates fat burn and testosterone production.

Targeted Muscles:

• Quadriceps

• Glutes

• Adductor Magnus (Inner Thigh)

• Hamstrings

• Erectors

• Abdominals and Obliques

• Upper Back and Lats

• Calves

Bench Press

Benefits: Bench is all about increased push strength. Consequently, those under the bar will also experience increased pectoral major and minor size, serrates anterior, as well as strengthened anterior and medial delts. On the arms, triceps will increase in size and strength as well. Barbell bench press is generally considered the best upper body compound movement available.

Targeted Muscles:

• Delts

• Triceps

• Pecs

Deadlift

Benefits: Deadlifts strengthen the posterior chain, which is simply the group of muscles along your back including the calves, hamstrings, gluteus maximi, latissimus dorsi and the erector spine muscles. The posterior chain is integral to daily activity - unfortunately, a large portion of modern humans suffer from lower back pain at some point in their life mostly due to a sedentary lifestyle. A strong posterior chain will help prevent this issue in the long run. Deadlifts, when done with proper form, also strengthen: grip, glutes , calves, traps, and improve posture.

Targeted Muscles:

• Quadriceps

• Glutes

• Adductor Magnus (Inner Thigh)

• Hamstrings

• Erectors

• Lats

• Traps

• Rhomboids

• Abdominals & Obliques

Final Thoughts

A study in 2014 showed improved bone health including bone density in those who consistently weight trained. The three aforementioned compound lifts are a great starting point on the journey to functional fitness.

So, get in there and start training!