維持一個健壯身體需要的重量訓練水平

維持一個健壯身體需要的重量訓練水平

我寫這篇文章，有兩個對像。一個是少年人，一個是中年或老年人。少年人身體發育完成以後，長好了架子，仍然需要適當的和經常的訓練才能長出飽滿的肌肉和健壯的體魄。但是在一開始，你並不知道什麽是適量的，根據自己的身材和體格，應該可以指望達到什麽水平，通過循序漸進來達到它，而不是去瞎練。中老年人，如果您是一個主要坐辦公室工作的，你的健身隻是偶爾跑跑步打打羽毛球，從來沒去健身房做重量鍛煉，那我基本可以肯定你的肌肉條件是屬於手無縛雞之力的範圍。維持適當的肌肉條件對中老年人尤其重要，因為這個底子打得厚，以後隨著年紀下降的時候會保留得多一些，能活動的年齡上限往上推，也減少受傷骨折的可能。但是如果您從來沒練過，我也同樣希望您知道自己應該從哪兒開始，什麽是根據年齡合理期待能達到的目標。

下麵我從網上收集了一些主要肌肉群重量鍛煉的平均數據，給諸位做參考。

 

1。胸大肌和三頭肌的練習

 

Average for women

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

 

Average for men

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。二頭肌的練習

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，腿肌肉的練習

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

這是人肌肉條件頂峰時的指標。過了40歲以後逐漸退化，每年減少10％是正常的。

以上各項，是指正常的一個訓練時間段，每個項目能做三個X8-X10的重複的水平。循序漸進，你應該達到相應於你年齡體格的肌肉條件並且盡量長地維持下去直到老年。