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Tables and Formulas
Relative Strength Norms for 1RM Bench Press PDF Print E-mail

 

Men

Age

(years)
Percentile* 20-29 30-39 40-49 50-59 60+
90 1.48 1.24 1.10 0.97 0.89
80 1.32 1.12 1.00 0.90 0.82
70 1.22 1.04 0.93 0.84 0.77
60 1.14 0.98 0.88 0.79 0.72
50 1.06 0.93 0.84 0.75 0.68
40 0.99 0.88 0.80 0.71 0.66
30 0.93 0.83 0.76 0.68 0.63
20 0.88 0.78 0.72 0.63 0.57
10 0.80 0.71 0.65 0.57 0.53

 

 

 

 

Women

Age

(years)
Percentile* 20-29 30-39 40-49 50-59 60-69 70+
90 0.54 0.49 0.46 0.40 0.41 0.44
80 0.49 0.45 0.40 0.37 0.38 0.39
70 0.42 0.42 0.38 0.35 0.36 0.33
60 0.41 0.41 0.37 0.33 0.32 0.31
50 0.40 0.38 0.34 0.31 0.30 0.27
40 0.37 0.37 0.32 0.28 0.29 0.25
30 0.35 0.34 0.30 0.26 0.28 0.24
20 0.33 0.32 0.27 0.23 0.26 0.21
10 0.30 0.27 0.23 0.19 0.25

0.02

 

 

 

*Descriptors for percentil rankings: 90=well above average; 70=above average; 50= average; 30 = below average; 10 = well below average.

Data for men provided by The Cooper Insitute for Aerobics Research, Dallas, TX, 1994.  Data for women provided by the Women's Exercise Research Center, The George Washington Medical Center, Washington, DC, 1998.  Published in The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, DAllas, TX, revised 1997.  Taken from NSCA's Essentials of Personal Training 2004.
 
Percent Body Fat PDF Print E-mail

 

Men

Age (years)
Criterion Scores 6-17* 18-25 26-35 36-45 46-55 56-65

66+
Very Lean

<5 (not

recommended)

 4-7 8-12 10-14 12-16 15-18 15-18
Lean (low) 5-10 8-10 13-15 16-18 18-20 19-21 19-21
Leaner than average - 11-13 16-18 19-21 21-23 22-24 22-23
Average (mid) 11-25 14-16 19-21 22-24 24-25 24-26 24-25
Fatter than average - 18-20 22-24 25-26 26-28 26-28 25-27
Fat (upper) 26-31 22-26 25-28 27-29 29-31 29-31 28-30
Overfat (obesity) >31 28-37 30-37 30-38 32-38 32-38 31-38

 

 

Women**

Age (years)
Criterion Scores 6-17* 18-25 26-35 36-45 46-55 56-65

66+
Very Lean

<12 (not

recommended)

 13-17 13-18 15-19 18-22 18-23 16-18
Lean (low) 12-15 18-20 19-21 20-23 23-25 24-26 22-25
Leaner than average - 21-23 22-23 24-26 26-28 28-30 27-29
Average (mid) 16-30 24-25 24-26 27-29 29-31 31-33 30-32
Fatter than average - 26-28 27-30 30-32 32-34 34-36 33-35
Fat (upper) 31-36 29-31 31-35 33-36 36-38 36-38 36-38
Overfat (obesity) >36 33-43 36-48 39-48 40-49 39-46 39-40

 

*Data for male and female rating (criterion scores), ages 6-17, are from Lohman, Houtkooper, and Going 1997.  Taken from NSCA Essentials of Personal Training 2004.

** Data for male and female rating (criterion scores), ages 18-66+, are adapted from Morrow, Jackson, Disch, and Mood 2000.  Taken from NSCA Essentials of Personal Training 2004.
 
Heart Rate PDF Print E-mail

(Norms in men and women, ages 18+ years)

 

Heart Rate Category Men (beats/min) Women (beats/min)
Low 35-56 39-58
Moderately low 57-61 59-63
<Average 62-65 64-67
Average 66-71 68-72
>Average 72-81 73-77
Moderately high 76-81 78-83
High 82-103 84-104

 

(Data from Golding, Myers, and Sinning 1989.  Taken from NSCA's Essentials of Personal Training 2004.)

 

 
 
BMI Categories PDF Print E-mail
Underweight < 18.5
Normal 18.5 - 24.9
Overweight 25 - 29.9
Obese I 30 - 34.9
Obese II 35 - 39.9
Obese III > 40
 
Blood Pressure PDF Print E-mail

 

Category Systolic (mmHG) Diastolic (mmHG)
Optimal* <120 and    
<80
Normal <130 and <85
High-normal 130-139 or 85-89

Hypertension**
Stage 1 140-159 or 90-99
Stage 2 160-179 or 100-109
Stage 3 >=180 or >=110

 

*Optimal blood pressure with respect to cardiovascular risk is below 120/80 mmHg.  However, unusually low readings should be evaluated for clinical significance.

**Based on the average of two or more readings taken at each of two or more visits after an intial screening.

 

(Reprinted from National Institutes of health; National Heart, Lung, and blood Institute; National High Blood Pressure Education Program 1997; and from the NSCA's Essentials of Personal Training 2004.)