Let’s be real – strength isn’t about gym selfies or lifting the most weight on the floor.
It’s about being capable. It’s about doing everything you want in life without hesitation- whether that’s carrying all the groceries , picking up your kids or grandkids, or just feeling strong in your body.
And unfortunately, too many women have been told that strength training is only about “toning up”. That lifting heavy is for someone else.
That’s nonsense.
As a coach, I want every woman I work with to have a clear, realistic standard to shoot for. Not to impress anyone -but to feel empowered, confident,and physically prepared for whatever life throws their way.
These aren’t elite athlete numbers. They’re what I’d like to call “strong enough for life”. If you’re already hitting the minimums, great. If not, now you’ve got something to aim for. And if you want to level up? I’ve included some gamechanger goals that will challenge you – in the best way.
A Note on Standards:
All of these targets are based on your bodyweight. That way, the numbers scale up or down depending on your size. Below, we’ll use the example of a 150lb woman to give you a clear reference point.
We’ll focus on 4 key categories: Push – Pull – Squat – Hinge
PUSH – Barbell Bench Press
Pushing strength helps with everything from getting up off the floor to moving heavy things around the house. And the BB Bench Press is still one of the best ways to build it.
Minimum: Bench press 60% of your bodyweight for 1 rep
Example: 90 lb barbell for a 150 lb womanGamechanger: Bench press your full bodyweight for 1 rep
Example: 150 lb barbell for a 150 lb woman
PULL – Chin Ups
Chin ups build back, arms, core, grip and confidence. They’re tough, but worth every rep.
Minimum: 1 unassisted chin-up
Gamechanger: 5+ strict chin-ups
Not there yet? Start with rows, assisted chin ups, or negatives. And check out our Push Pull Program- A great way to build that upper body strength.
SQUAT – Rear Foot Elevated Split Squat
Minimum: Hold 20% of your bodyweight in each hand for 5 reps per leg
Example: 30 lb dumbbells in each hand (60 lbs total)
Gamechanger: Hold 40% of your bodyweight in each hand for 5 reps per leg
Example: 60 lb dumbbells in each hand (120 lbs total)
The split squat variation is one of our favs. It builds serious leg strength and improves balance.
HINGE- Barbell Deadlift
Deadlifts teach you how to lift heavy things safely – and confidently. They’re one of the most empowering movements you can train.
Minimum: Deadlift your bodyweight for 5 reps
Example: 150 lb deadlift
Gamechanger: Deadlift 1.5–2× your bodyweight for 5 reps
Example: 225–300 lb deadlift
And let’s be honest – it’s always badass to be one of the people called to help move something heavy.
These numbers might seem intimidating at first. That’s normal. Most women haven’t been shown what they are really capable of in the gym.
But that doesn’t mean you shouldn’t aim for it.
Start by making the minimums your goal in all four categories.
Not just the one you’re already good at. All of them. Because real strength isn’t just about a big lift – it’s about being well- rounded and capable in every area.
Once you’re there, then start chipping away at the gamechanger levels. They’re meant to be hard. They take time, consistency, and real effort. That’s the point.
And if you hit those numbers- and you’re still not where you want to be physically? It’s probably not a strength issue anymore. That’s when it’s time to look at nutrition, recovery, or stress. But strength? You’ve got that covered.
Keep showing up. Keep working hard. You’ll be surprised what you’re capable of when you stop holding back.
Let’s get stronger and live longer capable lives.
Ready to get stronger—for life?
Whether you’re starting from scratch or chasing down gamechanger goals, you don’t have to do it alone. We’ll meet you where you’re at, and coach you through a smart, structured strength plan that fits your life—and builds the kind of strength that actually matters.
Book your FREE No-Sweat Intro here and let’s start building the strongest version of you.
