The Protein Corner

“How many years for a 225 bench ?” It’s a question most guys ask at some point in the training journey. Many assume it’s inevitable—stick with the gym for a few months and soon enough you’ll be “benching two plates.” In reality, that’s not how it usually goes. According to some of the most experienced coaches in the world, the fastest you can realistically hit 225 is about a year. But for many, it takes far longer—up to three years or more—depending on factors like size, sex, and training experience. And even then, there’s a catch: You have to train seriously. If you just go through the motions, you might never get there. For women, a 225 bench is even rarer. Outside of elite-level powerlifting, it’s virtually unheard of. So, how long will it really take to bench 225 for you? And what can you do to get there faster? Get evidence-based answers to these questions and more in this article.  Key Takeaways Most men can hit a 225 bench in 1-to-3 years if they train serio...

Use the pounds-to-kilograms and kilograms-to-pounds charts and calculators in this article to quickly convert weights between imperial and metric. Use these tools to compare your lifts to powerlifting records, find your competition weight class, track progress in both units, or plan your training without having to do the math yourself. FAQ #1: How many pounds is a kilo in powerlifting? One kilogram equals 2.2046 pounds. For quick estimates, you can round this to 1 kg = 2.2 lb. For precise conversions—especially when tracking progress or planning what you’ll attempt at your next meet—use the our Kg to Lbs Powerlifting Chart above. FAQ #2: Should I use the powerlifting kilo chart or the calculator? Use the powerlifting kilo to pounds chart if you want to quickly compare multiple conversions at once or recognize common kilo-to-pound jumps. If you need an exact number, the calculator is better—it instantly converts any weight, which makes tracking your performance or planni...

In 3 months of Legion body transformation coaching , Michele lost 10 pounds, reduced her body fat percentage by 8%, and gained significant muscle and strength. After reading Thinner Leaner Stronger and spending years as a gym owner helping others transform their bodies, Michele decided it was time to focus on herself. She knew she needed a structured program , a solid meal plan , and, most importantly, accountability—which led her to sign up for coaching. Here are her results: Michele’s Journey Michele’s goal was to lose fat while building muscle , but through her work as a gym owner, she had seen how easy it was to get off track. Determined to avoid common pitfalls, she wanted a clear, effective plan to do it the right way. While Michele had a well-equipped home gym and typically prepped her meals using a food scale, she faced a unique challenge. She spent 3-to-4 days each month out of town caring for her grandkids with special needs, without access to her usual gym or...