Strength goal date

A 100 kg squat, a bodyweight bench, your first 150 kg deadlift. Put in where you are and a realistic gain, and get a date to aim at.

Your details

From 100 kg to 120 kg

Mon 21 June 2027

about 8.0 months at 2.5 kg a month

Gap to close20 kg
With a deload every 4th weekabout 10.7 months

Use the gain you have actually made over the last couple of months, not the one you hope for. A goal that takes a little longer than planned still counts.

The working

100 to 120 kg at 2.5 kg a month

20 kg ÷ 2.5 kg = 8 months, so starting on 21 October 2026 the goal lands around late June 2027. With every fourth week easier, allow about 10.7 months.

A realistic gain

Use your own numbers

Look at what you added over the last two or three months. Gains of 1 to 5 kg a month on big lifts are common for people in their first few years.

Goals that stick

A little planning

Write the date somewhere you will see it
Set a smaller goal halfway
Check the rate every month and adjust
Celebrate the attempt, not just the number

Read with care

What this cannot tell you

PromisesLife, illness and work all move the date.
Competition rulesA competition lift needs depth and pauses that gym lifts may skip.
SafetyUse spotters or safety arms for heavy attempts.

Questions

Common questions

How long to squat 100 kg?

Many beginners get there within a year or two of steady training.

How much can I add each month?

Use your own recent gain; 2.5 kg a month is a fair middle.

Should I test on the goal date?

Try it when a heavy set suggests you are ready, with spotters.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.