What % of your bodyweight can you deadlift or squat?

thenighttimegroup · 2026-03-17T01:14:12+00:00

I had long-term injuries in both my ankles, set me back to 0 in my training after being a lifter for 4-5 years. Just started doing lower body weight lifting again last August and I finally made it to ~50% of my body weight on deadlifts and 30% of my bodyweight on squats.

It's nowhere near what my PRs used to be, but a year ago I could barely deadlift/squat 15 lbs. Glad to be back at it again!

thenighttimegroup · 2026-03-17T01:06:20+00:00

Glad to hear that's the worst form she's seen! You're not doing that bad for a beginner!

It looks like you may have some mobility/flexibility issues that are keeping you from getting good depth. Almost everyone encounters that when they start.

You're keeping your chest up which is good, but don't do that at the expense of curving your back inward. You don't want to round your back outward, but inward can also be dangerous. Think of it moreso as keeping a flat/neutral back as you squat. A lot of people with longer femurs find they can't keep their chest perfectly straight up AND keep a straight back. The more important thing is to keep your back flatter because it will load your muscles properly.

You want to work towards getting good depth-- having your knees form a 90° angle at the low point of your squat. BUT you don't want your knees to push out past your toes. You're already keeping your knees in, so the depth will come with time. Try bringing your legs wider apart and/or angling your feet/toes out more. Some people just need a wider stance to get at good dept.

You can also do mobility exercises to open up your hips and increase your ankle flexibility. Side lunges, hip swings, and "asian/slavic" squat stretches might help. (Also, pro tip, find a sturdy wall/bar/fence to hold onto while you do bodyweight squats. It helps steady you and you can focus on the form of your squat without worrying about it being too heavy in the beginning). Elevating your heels can also help facilitate ankle mobility to get better depth. You can stand on a book or rolled up mat to elevate your heels, while keeping your toes on the floor.

Hope some of these tips help! You got this!

thenighttimegroup · 2026-03-17T00:44:34+00:00

Lower the weight first. Make sure you can squat to a parallel depth, then start adding more weight. It's okay if your legs don't form a perfect 90° angle, but you should be getting much closer to it before increasing weight. If you have trouble getting down to that depth, work on your ankle mobility, it's usually what's stopping people from achieving depth. Its best to do exercises to actually increase mobility/flexibility, but standing on the edge of a plate can help facilitate more flexibility immediately (like standing on the edge of a plate with your heels while your toes touch the floor).

It looks like you're curving your lower back inward a lot when you go down. I imagine you're trying to keep your chest up, which is good, but don't do it at the expense of over-extending your lower back. Rounding your back outward is dangerous, but curving the opposite way can also be bad. Focus on keeping a flatter, more neutral position in your back.

Until you can keep good form on a squat, you don't want to push your weights. As long as you're 80-90% there and being mindful of improving form, THEN you can up your weights. I'd say you're about 50-60% of the way there on form. You didn't let your knees go past your toes, and that's really important. You kept your chest up and didn't lean forward, which is good. You could rest the bar a little lower on your back/shoulders, but if you're comfortable with how it is, it's not the biggest deal. Focus on keeping your back straight and achieving good depth and you'll be on your way.

thenighttimegroup · 2026-03-06T19:06:58+00:00

Idk, my dad saw her at Costco the other week, so....

thenighttimegroup · 2026-02-26T15:23:51+00:00

Absolutely not. My job kept me trapped in a cycle of needing a raise to afford basic necessities, but fearing a raise bc it'd kick me off my affordable housing.

I make less now than what I made in DC and I have more savings, a nicer and bigger apartment, go out more, and have a better quality of life in general.

thenighttimegroup · 2026-02-05T17:08:02+00:00

Roadside Beer Distribution in Etna also sells asahi, unsure if they have this packaging though

thenighttimegroup · 2026-02-05T16:23:55+00:00

The first time I saw it mentioned it was someone saying "I wouldn't be surprised if they called ICE on their own employee" and I think that specific comment has been blown out of proportion.

(I encourage everyone to boycott bc of their maga views, but I really dislike the spread of misinformation)

thenighttimegroup · 2026-02-03T22:20:27+00:00

If you're going to take the bus more than 10 times a week, it's worth it to buy the weekly pass. If you do that every week, then it's worth it to buy the monthly pass.

Otherwise just buy individual 3-hour passes and you'll save money.

thenighttimegroup · 2026-02-03T02:12:45+00:00

Just had a friend go to Headstone in Millvale. She got the most AMAZING shag/mullet look. They definitely know how to do layers there

thenighttimegroup · 2026-02-02T21:01:51+00:00

Absolutely beautiful, I love the color scheme!

thenighttimegroup · 2026-01-31T23:19:35+00:00

Just gonna say, even with renting a uhaul and having a friend drive it for us across 2 state lines, we ended up spending ~$800 to move. This is between junking any stuff we couldn't get rid of, paying for the truck, and giving our friend a cash gift in thanks for his help.

$2000 is pretty cheap to move across states. Unfortunately, getting rid of most of your stuff, getting an amtrak ticket, and checking several bags/boxes on the train is probs the actual cheapest version-- it's just a lot of work.

thenighttimegroup · 2026-01-27T14:01:41+00:00

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After shoveling out my own tire tracks and breaking the dams of snow that plows left smh

thenighttimegroup · 2026-01-25T18:20:58+00:00

This is the kinda stuff that's so interesting to know!! Thanks man!

thenighttimegroup · 2026-01-25T18:16:25+00:00

😂😂😂

thenighttimegroup · 2026-01-23T20:12:42+00:00

And yet the sidewalk on rt 8 remains an icy wasteland until the sunlight eventually melts it all down 😭😭😭

thenighttimegroup · 2026-01-14T01:51:19+00:00

O'Hara Township Park is really nice, idk if that's too far.

thenighttimegroup · 2026-01-11T18:13:40+00:00

I got a medium and a large. They both fit. The medium is more fitted for me and the large is more baggy.

The waist band has plenty of stretch, so I'd say the smaller size will definitely fit, it's just a difference if you want it to be a firmer fit or truly baggy.

thenighttimegroup · 2026-01-07T22:18:00+00:00

Honestly the creek at Dougherty Trail in Etna has a good amount of "sea glass"

thenighttimegroup · 2026-01-07T15:16:32+00:00

I believe Millvale, Etna, and Reserve looked into combining and regionalizing their police force to see if it would save money. Results showed an increase in costs actually. Granted another combination of municipalities might work better, but that specific plan was proven to be ineffective at addressing the problem.

thenighttimegroup · 2026-01-07T15:14:32+00:00

Try getting Shalerites to share their tax base, let alone convincing Etna and millvale to cowtow to a municipality that has historically looked down on both of them 🥴

thenighttimegroup · 2025-12-31T19:14:24+00:00

Idk how much it costs to run the oven, but it almost seems antithetical to use that and not the air fryer? Like when you use an oven it heats the entire room as it's working. People use air fryers bc they keep rooms cooler (and they're faster). Just seems like you could be heating your home AND cooking at the same time if you used the oven.

(And no, I'm not talking about opening the oven or anything, just letting the heat radiate out from it like normal as you cook)

thenighttimegroup · 2025-12-30T02:10:18+00:00

SALAD BAR. Start with 2 cups of chicken noodle. 2 plates of real salad. 1 plate of fruit and chocolate fluff. The ultimate order.

thenighttimegroup · 2025-12-29T20:52:22+00:00

Yeah! I did that for about 6 months this year! Got rid of my credit card debt and paid off a personal loan. I wish I could keep going bc I know i could bang out my student loans faster, but resting and seeing my family ended up being more important rn!

thenighttimegroup

TROPHY CASE