If you quack strength standards you'll find ample examples of what you and I should be lifting such as this example or here and here. Okay, I may just be weak -- and probably am -- but I don't agree with this cookie cutter approach simply because we're all different. It's simply not realistic to expect everyone to match an arbitrary standard set forth by netspurts, whether they be actual lifters or otherwise. At the very least, some form of explanation as to how such standards were generated and on what they were based should be included to provide necessary context.
See, you might be stronger in benchpress than rows or vice-versa. Same with squats and deadlifts: you may find one is stronger than the other or even both are the same. It's perfectly alright if this is the case, yet we're all guilty of believing some anonymous online "scoreboard" rather than our own present experience. I don't give a fuck how much you lift inasmuch as I do that you lift in the first place: that's the main concern here and what I wish to promote and tautoko.
What I thought I'd do is throw in my 10-cents worth and give you what I believe to be great strength standards for a 50+ lifter and to be honest, probably for most lifters full-stop. You'll have to read through the below and see whether you agree or disagree but please, what's important is to base your 1RM (one-rep max) on your own strength levels, your own skill-set and your own present experience, not what you think you may do someday. Just remember, I'm Jo Average working out in his garage but without further ado...
BENCHPRESS
1RM at body-weight. Anything past this, particularly for 3+ reps, is a bonus. Most lifters want to get to the illusive 100kg/200lb mark because it really does sound good -- and look good! -- but in all reality, the amount should be attributed to body weight, strength level and years of experience. Remember that (I'm still working towards benching bodyweight after a medical event).
BENT-OVER ROW
1RM at body-weight. Anything past this, particularly for 3+ reps, is a bonus. But probably not necessary. Seriously. I know a lot of people swear by heavy rows for superior back development but you know what? A lot of people swear by less than body-weight rows and more emphasis on the stretch aspect for superior back development, so what does that mean? It means everyone's different, kemosabe. I've a weak bench but can row 10kg above bodyweight for reps with relative ease most days and no, I don't feel any particular urge to go heavier.
OVER-HEAD PRESS
1RM two-thirds of your body-weight. Anything past this, particularly for 3+ reps, is a bonus. A big overhead-press is always impressive and I should know because mine is shit. I don't personally know anybody who can press their own body-weight overhead. That would impress me a whole lot more than a double body-weight deadlift any day. Do I think I could get to that level of strength in overhead press? No. Two-thirds for reps is good for me.
SQUAT
1RM of 1.5 (one-and-a-half times) more than your current body-weight. So if you're, say, 80kg you should be able to squat at least 120kg for your 1RM. Anything pass this, particularly for 3+ reps, is a bonus and should be pursued. Admittedly I'm biased towards squats and reckon them a great and rewarding exercise. Easy for me to say I guess as their bit of a fave and I've gotten up to 140kg for singles.
DEADLIFT
1RM 1.66 (one and two-thirds) more than your body-weight. Again, this means an 80kg lifter should be able to deadlift at least 140kg for their 1RM. Anything pass this, particularly for 3+ reps, is a bonus. Doing twice your bodyweight in a deadlift is outstanding in my books. However, you might be one of those lifters where squat/deadlift are the same or whose squat is actually heavier than their deadlift. If that's the case, just go with it. The sun will rise again, the sea will return. Whatever.
:: CONCLUSION
So there you go and no, the above is not written in stone, it's simply my take on achievable strength-standards for your average Joe in my age bracket. If it helps any I'm 5"11, medium-to-slim build, broad-shouldered with lanky (the wife would say monkey-like) arms, long torso/short legs and weigh 80kg as of the date of this article. I'm not a big guy. Also, the only reason I've put in for the above five movements is because they're the only five I do. I rarely do RDLs these days but when I do, I find 10-20kg less than bodyweight gives a superior hamstring stretch.
However, I'd like to explain why I say "anything past this, especially for 3+ reps, is a bonus". See, since my heart attack I've moved away from heavy singles and regular tests of my 1RM; it's simply not a priority at this point in time (but may be again, who knows). The joy of only going up to a triple is you know you could hit a single in that movement anywhere from 5-10kg more. Triples are a good way to get used to heavier weights, yes, but also a good way to keep progressing without having to go heavier too soon.
The joy of only going up to a double though is you know you could at least do a single in that movement anywhere from 2.5-5kg more. Psychologically that's added money in the strength bank. You'll gain strength very well by lifting 80-90% of your 1RM but no-one seems to believe this. Sure, you can lift at your limit but just because it's heavier doesn't always make it better. If you're lifting heavy you need to lift less (i.e. lower sets and lower reps per set) as you need to ensure you don't over-tax the muscles.
You also need to make sure you're are getting adequate recovery between work-outs. Fatigue can often creep up on you and bust without your being aware of it. By this I mean, if you were to move maximal weights 2-3 times per week or more, then personally I'd reduce work-outs to twice a week only and put two days rest between. So you'd work out, say, Mondays and Thursdays. If you feel like you could do some conditioning or "light-weights" on your off days, be my guest. Personally I'd be too knackered.
Anyway, now that I've mentioned triples and doubles I feel the need to finish off with singles. The joy of doing singles at your 1RM is you know you're pushing your ability to increase weight in said lift as well as acclimatising yourself (think muscles, tendons, joints and ligaments) to bearing heavy loads often. Hopefully your power-generation is also increasing because the faster you can move that shit the better off you'll be. At no point should you be grinding out a single. Hope it helps. Kia ora whanau.