Strength training and weightlifting have really changed up the game lately, offering all sorts of cool opportunities and, let’s be real, a few challenges too. Whether you’re a pro lifter or just starting out, keeping up with what’s new in the weight room is key.

Weightlifting is an ancient and competitive sport that requires strength, technique, and mental fortitude. It offers numerous health benefits and is inclusive for athletes of all ages and abilities.

In this blog, we’ll delve into the latest weightlifting statistics for gyms in 2024, shedding light on key insights, benchmarks, and best practices to elevate your strength training journey.

From bench press strength standards to muscle mass gains and everything in between, let’s embark on a journey towards a stronger you!

Understanding the Landscape of Strength Training

Strength training, often synonymous with lifting weights or weight training, encompasses a diverse range of exercises aimed at enhancing muscle strength, endurance, and overall fitness.

The popularity of strength training exercises continues to soar, with gym-goers gravitating towards resistance training as a cornerstone of their fitness routines. From traditional weightlifting exercises like the bench press to innovative bodyweight workouts, there’s no shortage of options to suit every individual’s preferences and goals!

10 Weightlifting Statistics For Gyms in 2024

Check out these awesome weightlifting stats, from the average weights we can lift to the fantastic benefits of weightlifting! The below statistics are sourced from StrengthLog, pubmed, Harvard, RunRepeat and Springer.

Men do 64% more training for their biceps, 50% more for their chest, and 46% more for their triceps than women. Men also work their calves almost twice as much as women (but still very little).
Women do 43% more training for their glutes and 28% more for their thigh muscles (quads, adductors, hamstrings, and abductors) than men. Additionally, women work their obliques twice as much as men (but still very little).
Men and women work their back muscles (lower back, lats, and trapezius) roughly similarly, but women emphasise their lower back slightly more.
Men and women have 80% of the same exercises in their 10 most trained – with the bench press, squat, and deadlift at the top.
Men train the bench press, barbell curls, and tricep pushdowns to a greater extent.
Women train leg presses and hip thrusts to a greater extent.
A study including 7,738 athletes found strength-training programs reduced the risk of injury by 33%. It was found to lower the risk of injury in a dose-dependent manner, meaning for every 10% increase in strength-training volume, there was a 4% reduced risk of injury
At around age 30, we begin to lose up to 5% lean muscle mass every 10 years, but weight training can help reverse that.
Doing at least one strength training session per week can provide up to a 37% increase in muscle strength, a 7.5% increase in muscle mass, and a 58% increase in functional capacity in elderly adults.
Based on a 12-week study done on medically healthy adults, strength training increased overall muscle strength by 38.6% and reduced percent body fat by 3%

The Power of Data: Bench Press Strength Standards and Beyond

One of the most compelling aspects of weightlifting in 2024 is the emphasis on data-driven progress and performance tracking. Thanks to advancements in technology and fitness analytics, lifters now have access to a wealth of information to optimise their training regimens and achieve peak performance.

When it comes to assessing strength levels, benchmarks such as bench press strength standards serve as valuable metrics for gauging progress and setting realistic goals. Strength standards, based on factors like body weight and one-rep max (1RM), provide lifters with tangible targets to strive towards, fostering a sense of accomplishment and motivation along the way.

In addition to traditional muscle strengthening sports like powerlifting and Olympic weightlifting, the fitness landscape embraces a diverse array of exercises and training modalities. From compound lifts like the bench press and deadlift to functional movements and mobility drills, there’s a multitude of options to cater to different preferences and fitness goals.

Diversity: Exploring Different Exercises and Categories

It’s all about mixing things up and trying out different exercises in all sorts of categories. Whether you’re all about getting big and bulky, building strength, or going for that endurance vibe, throwing a bunch of different moves into your routine can seriously level up your results and keep those plateaus at bay!

Strength training exercises encompass a broad spectrum of movements, ranging from isolated muscle targeting to full-body compound exercises. By diversifying your workouts and incorporating exercises that target different muscle groups, you can maximise muscle activation, promote balanced development, and minimise the risk of injury.

Moreover, as the fitness industry evolves, so too do the preferences and priorities of gym-goers. While traditional strength training exercises like the bench press remain perennial favourites, there’s a growing emphasis on functional fitness, mobility training, and holistic approaches to strength and conditioning.

Tips for Success

As you embark on your weightlifting journey in 2024, keep the following tips in mind to optimise your gym experience and maximise your results:

Set SMART goals: Define specific, measurable, achievable, relevant, and time-bound goals to keep yourself accountable and motivated.
Prioritise proper form and technique: Focus on mastering the fundamentals of each exercise to maximise effectiveness and minimise the risk of injury.
Embrace progressive overload: Gradually increase the intensity and volume of your workouts to continually challenge your muscles and stimulate growth.
Listen to your body: Pay attention to signals of fatigue, soreness, and discomfort, and adjust your training accordingly to avoid overtraining and burnout.
Fuel your body with proper nutrition: Support your training efforts with a balanced diet rich in protein, carbohydrates, and healthy fats to fuel muscle growth and recovery.
Ask a professional: Remember, if you have any further questions or concerns about weightlifting or strength training, don’t hesitate to reach out to qualified fitness professionals or personal trainers for personalised guidance and support.

Looking for Expert & Friendly Weightlifting Classes?

At Strength Ambassadors, we provide strength training classes, one-on-one coaching in powerlifting, Olympic lifting, and more. Whether you’re a beginner or an experienced lifter, our team of knowledgeable instructors can help you achieve your strength objectives.

Join our YouTube channel to see more videos on how to get better at strength training!

Book a class today!

Weightlifting FAQs

What are the benefits of strength training?

Strength training offers a plethora of benefits, including increased muscle mass, improved metabolic health, enhanced bone density, and better overall functional fitness. Additionally, it can help prevent injuries, boost confidence, and promote longevity.

How often should I lift weights?

The frequency of your weightlifting sessions depends on various factors, including your fitness goals, training experience, and recovery capacity. Generally, aiming for 2-4 sessions per week, with adequate rest days in between, is recommended for most individuals.

What is the importance of bench press strength standards?

Bench press strength standards serve as useful benchmarks for gauging upper body strength and tracking progress over time. By comparing your performance against established standards based on factors like body weight and one-rep max, you can set realistic goals and measure your strength gains effectively.