DeGrace Strength and Conditioning

09/12/2025

09/12/2025

Only the strongest lifters on the planet will ever move this weight. 🌎💪 Globally, only an estimated 3 out of every 25,000 people (just 0.012% of the world’s population) will ever achieve the 405 lb squat. That makes it one of the most exclusive milestones in all of fitness.

While benching 405 lbs is also considered an “elite accomplishment” in most gyms, moving four plates deep in the squat rack is on another level. A heavy squat recruits your entire body (legs, core, back, and stabilizers), while also placing massive demand on your cardiovascular system. The truth? Most lifters never even get close.

Strength standards from sites like EXRX, StrengthLevel, and StrengthLog confirm that a 405 squat sits firmly in the Advanced-to-Elite category across bodyweights, requiring years of training, perfect form, and full-body development. Unlike bench or even deadlift, the squat demands mobility, balance, stability, and raw strength all at once. A barrier that stops nearly everyone but the most dedicated.

Bottom line: four plates isn’t just heavy, it’s globally rare. If you’ve achieved it, you’re in a category almost no one on the planet will ever reach.

📊 Sources:

The “3 out of 25,000 / 0.012%” stat comes from AI-summarized strength rarity data (Google AI Overview, 2024). While not peer-reviewed, it reflects how vanishingly small the percentage is when applied to the entire global population.

EXRX and StrengthLevel provide strength standards showing 405 squat = Advanced/Elite, reached only by a small fraction of serious lifters.

09/11/2025

Yeah buddy! Making that vision become reality.

09/11/2025

Pretty sure this trophy is on the way to the gym. 💪

09/11/2025

🇺🇸 9/11 Stair Climb Challenge at CounterBalance 💙

For one day only on September 11th, we honor the bravery of the first responders who climbed the Twin Towers with a symbolic challenge:

🔹 The Twin Towers each had 110 floors.
🔹 That’s about 2,200 steps—the equivalent of one full climb.
🔹 In this challenge, you’ll push through 110 flights of stairs to pay tribute to their sacrifice.

This isn’t just a workout—it’s a moment of remembrance, resilience, and respect. 💙

Join us for one day only to participate in the CounterBalance 9/11 Stair Climb Challenge. Test your endurance, push your limits, and climb in honor of the heroes who gave everything.

Tag us in your efforts!

We encourage all of our members to participate! Lower impact options would be to achieve 2200 steps today in their honor in any preferred cardio method! Let’s go CBalance!

📅 September 11th, 2025
📍 CounterBalance Conditioning Centre

💪 Find Your Strength. Honor Theirs.

#9/11

09/10/2025

😂😂😂 My sick sense of humor.

09/10/2025

Fourteen years ago I underwent an intense body transformation cutting from 230 lbs to 187 lbs in just 2 months and 3 weeks. I followed a strict diet and trained relentlessly lifting weights 6 days a week and doing an hour of cardio daily.

09/08/2025

During a heavy lift such as a squat a weightlifters heart can pump blood at a rate of up to 30 liters per minute which is enough to fill a standard bathtub in under 10 seconds supplying muscles with oxygen under extreme stress. ❤️