Testing “Functional Strength” – Part 2

Patrick Gilbert PT, DPT, ATC, CSCS

Last month I wrote a post on “functional strength”. I took functional standards from Dr. John Rusin and Dr. Chad Waterbury and saw how well I did on each of these lifts. In the month since this initial testing I have continued to train consistently, though not specifically for these seven lifts. After four weeks of training, I re-tested these lifts. Here are the results, including what I was able to do last month.

My calculations based on 200# BW

Note: Some of these lifts included standardized BW percentage for females

Pull-up (1RM)
Male Standard: 140% BW (280#)
Female Standard: 100% BW
7/22/18: 125% BW (250#)
8/20/18: 127.5% BW (255#)

Barbell RDL (3RM)
Standard: 162% BW (324#)
7/22/18: 143% BW (286#)
8/20/18: 154% BW (308#)

Split-Stance Single Arm OH Press (1RM)
Male Standard: 40% BW (80#)
Female Standard: 30% BW
7/22/18: 32.5% BW (65#)
8/20/18: 37.5% BW (75#)

Chest-Supported Seated Row (1RM)
Male Standard: 140% BW (250#)
Female Standard: 100% BW
7/22/18: 110% BW (220#)
8/20/18: 140% BW (250#)*

DB Reverse Lunge (3RM)
Standard: 40% BW (80#)
7/22/18: 50% BW (100#)*
8/20/18: 60% BW (120#)*

Bench Press (1RM)
Standard: 125% BW (250#)
Female Standard: 85% BW
7/22/18: 110% BW (220#)
8/20/18: 117.5% BW (235#)

Farmer’s Carry (0:30 Carry)
“Non-Athlete” Standard: 100% BW (200#)
“Athlete” Standard: 200% BW (400#)
7/22/18: 100% BW (200#)*
8/20/18: 110% BW (220#)*

* Standard achieved

Last month I achieved 2 of 7 standards. Not only did I achieve 3 of 7 this month, but I was able to increase weight on every lift.

It is interesting to see progress even when these specific lifts were not a focus of my training (I didn’t do a single split-stance OH press since the last test). My goal for the next month will be to train these movement specifically to see how I improve for the next test.

Until next time…


  1. https://drjohnrusin.com/functional-strength-standards/

About the Author – Patrick Gilbert PT, DPT, ATC, CSCS


Patrick is a physical therapist, athletic trainer and personal trainer. He runs Summit Performance and Therapy in Indianapolis, Indiana. He has been training clients of all backgrounds for years and has been a practicing physical therapist since 2016. His training philosophy combines his knowledge of rehabilitation as well as strength and conditioning in order to train clients to achieve great results and avoid injuries in the process. His physical therapy practice focuses on a three-dimensional view and treatment of the body and its many parts. Treatment emphasizes manual techniques and rehabilitative exercises to get patients back to previous activity levels without pain or dysfunction.

For more information about training or rehabilitating with Patrick, contact him at SummitPerformancePT@gmail.com or visit SummitPerformancePT.com

Leave a Reply