How strong should I be going into west point (weight-lifting standards)

You need to be strong enough to get a passing score on the CFA. If USMA deems you strong enough based on your CFA score, you’re good to go. Of course, it never hurts to be stronger. Because whatever your strength is now, you’ll be pushed beyond it come plebe summer and plebe year.
 
Your fitness is holistic. That is a fine bench press. But if you can't keep up on the road marches, or you are especially slow when running, your bench press won't mean much. Focus on being well-rounded in your fitness. You might do well on the strength focused exercises in the CFA, but being strong doesn't mean you can throw the basketball effectively, do the requisite number of pull-ups, or excel at the two running events.
 
Success at any of the SA, requires more than just physical strength. While strength is important, endurance, overall fitness, and a resilient mindset are crucial components for navigating the rigorous demands of the training. Endurance ensures that you can sustain effort over long periods, while overall fitness encompasses a range of physical abilities necessary for the challenges ahead. However, it's the strong mindset that will ultimately help you push through the toughest moments and emerge successfully from the experience. Combining these elements will prepare you not just physically, but also mentally, for the demanding environment at all SA.
 
USAFAparent27' said:
Success at any of the SA, requires more than just physical strength. While strength is important, endurance, overall fitness, and a resilient mindset are crucial components for navigating the rigorous demands of the training. Endurance ensures that you can sustain effort over long periods, while overall fitness encompasses a range of physical abilities necessary for the challenges ahead. However, it's the strong mindset that will ultimately help you push through the toughest moments and emerge successfully from the experience. Combining these elements will prepare you not just physically, but also mentally, for the demanding environment at all SA.
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Agreed, very important advice. Military fitness is about the endurance and mindset to complete the marathon of training and operations of daily life. Even during SFAS or BUD/S, the most important trait the cadre looks for and ultimately makes candidates make it to the end is being able to adapt and continue to move forward; not being a "PT stud" or "genius".
 
BubbaCool12 said:
Agreed, very important advice. Military fitness is about the endurance and mindset to complete the marathon of training and operations of daily life. Even during SFAS or BUD/S, the most important trait the cadre looks for and ultimately makes candidates make it to the end is being able to adapt and continue to move forward; not being a "PT stud" or "genius".
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Let's not get ahead of ourselves.

Most important. No one cares how much you bench and don't hurt yourself.
 
destructosam said:
I can bench 210lbs at 180 bw is that sufficent or how strong
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I'd try to increase your bench : bodyweight ratio. Definitely strong enough, many people there can't bench that much, but regardless, there's also no bench press standard. The reason I'd say to increase that ratio is because the stronger you are in relation to bodyweight, the easier it is to move. And given that most PT seems to be bodyweight stuff (think pushups), you want an easier time moving your bodyweight. Or, don't focus on your bench, and focus on pushups (easier said than done).
 
destructosam said:
I can bench 210lbs at 180 bw is that sufficent or how strong
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I wouldn't give your bench press any more thought. You can probably bench press more than 80% of the Army. The Army likes to run. A lot. I would run, run, run, and then run some more. Nobody cares nor notices how much you bench press, but everyone notices if you drop out of runs or fall behind.
 
destructosam said:
I can bench 210lbs at 180 bw is that sufficent or how strong
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How strong should I be going into west point (weight-lifting standards)​

So your bench press is good.
You ask if it is good enough. Simple answer to simple question is, yes. Unless you are looking to be on the power lifting team, then no.
Now your focus should be on are you physically fit overall ?
Consider your fitness to be like your SA application. It should be solid in all of the areas the SA is looking at. An applicant can be a marathon runner which is great, but if they can’t do pushups, they won’t meet the standard. So be certain your fitness is solid overall and when you finish benching, do pushups and run.
 
I think my 170 pound son benched 140 going into USNA. He also could do 25 pull-ups and run the mile in 5:30. He did fine at USNA - was on endurance team his whole time there.
 
JDBx3 said:
I wouldn't give your bench press any more thought. You can probably bench press more than 80% of the Army. The Army likes to run. A lot. I would run, run, run, and then run some more. Nobody cares nor notices how much you bench press, but everyone notices if you drop out of runs or fall behind.
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A mortal sin.
 
210 is definitely a good bench press. Make sure you can run. Start building shins. I am also 180, and I do a lot of weightlifting. The hardest part about marathon training and track for me is that I am much bigger than the average distance runner, so I strike the ground harshly, and this can lead to shin splints. If I were you, I would youtube kneesovertoes guy on YouTube and begin building shins and ankle strength. Start with a couple of short runs per week and build up. You could start with just 10 miles/week and slowly build up.

Bonus: The best military fitness prep there is is the Four Horsemen training program. I would post a link to the pdf, but the names of some of the workouts are VERY gnarly. It is a tough program, but if you can do it, that's great.

If you can go through BEAST with no problem running and zero injuries, you will be better than most. Keep that bench up while ensuring you have no weaknesses/muscle imbalances anywhere.

To answer your question, though, a 210 bench press is 'sufficient,' but don't aim for sufficiency. If you shoot for sufficient, you will fail. If you aim for the best in your company, you will be more than sufficient.
 
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