How to Double Your Strength in 100 Hours

The average person is pretty darn weak… how weak? Let’s get precise.

The average 82kg (181 pounds) untrained man can:
Squat 54kg (120 pounds)
Bench press 59kg (130 pounds)
Deadlift 68kg (150 pounds)

For a single rep maximum (1RM)

The average 60kg (132 pounds) untrained woman can:
Squat 27kg (60 pounds)
Bench press 32kg (70 pounds)
Deadlift 34kg (75 pounds)

For a single rep maximum (1RM)

[Source, all numbers rounded up]

Depending on your familiarity with the weight room, your reaction to these figures could range from ‘meh’ level indifference to absolute horror at the (lack of) strength of the average adult actually possesses.

The best part about strength though is that it’s very possible and straightforward to improve. It just takes some effort. Why settle for average when you can be better? You can’t grow taller (assuming you’re an adult) but you can get stronger.

A quick aside, people frequently ask me how much I can ‘lift’ (be more specific! Grrr…) so to answer that question for anyone who cares and also for comparison’s sake to the above untrained numbers, below are my personal best lifts. Keep in mind that I’ve been training consistently for 10+ years.

The 85kg (187 pounds) trained Zuby can:
Squat 190kg (419 pounds)
Bench press 148kg (325 pounds)
Deadlift 270kg (595 pounds)

So it’s confirmed. I’m 3-4 times stronger than the average man. That makes me happy for myself but depressed for my fellow man. So let me help out.

Now that we’ve established a starting point, I’m going to assume that you’re close to the average, how can you double your strength in 100 hours? Let me manage expectations and say right now that you almost certainly won’t double your bench press in less than a year, but you could realistically double your squat and deadlift within months if you’re starting out at 54kg and 68kg respectively AND go hard.

For the sake of brevity and usefulness, I’m going to outline a plan of action and provide links that can help you further because I don’t feel like writing out an entire strength program from the ground up. Maybe I will one day, but there are plenty of great programs already out there. Here’s what you need to do.

How To Do It


The first step of achieving any physical goal, be it muscle/strength gain or fat loss, is to commit. Your brain is extremely powerful and complex but if you truly want to improve your health and physique then you need to make that goal a priority in your life. If you’re someone who goes to the gym for a while and then gets distracted and stops, then you need to break that cycle. Create a positive habit and make a lifestyle change – stop making excuses and accept responsibility soldier.


The next thing you need to do is pick a good workout program based around lifting heavy (relative to you) weights. No amount of running on a treadmill or playing with pink dumbells is going to get you jacked. You need to give your body a reason to get stronger. Here are a couple of programs that you could use. They will all get you stronger quickly if you do them properly:

Jason Blaha’s 5×5 Novice Program

Candito Training 6 Week Strength Program

Starting Strength

You don’t need a huge range of different exercises to get stronger. In all honestly, 99% of people would make better progress in the gym if they just stuck to a handful of effective compound lifts (including squats, deadlifts, bench press, overhead press, pull-ups and rows), rather than messing around with the shiny equipment and latest ‘trends’.


In my personal observation, this is where most people fall off. It’s easy to start something but it’s hard to finish it. In fact, when it comes to improving your body one is never finished. The joy is in the journey. The habit will keep you going and the results will keep you motivated. You WILL see results if you select a good program and follow it correctly. Eat some good food too while you’re at it.

I can inspire you but I can’t do it for you. The power is all yours.

Zuby gym progress


Zuby Udezue

Leave a comment

Please note: comments must be approved before they are published.