Let’s cut through the noise for a second.
Strength isn’t about gym selfies, chasing PRs, or looking “toned.”
It’s about being capable.
It’s about doing what you want — carrying the groceries in one trip, picking up your kids or grandkids without hesitation, moving your body with confidence.
But somewhere along the line, women were told that strength training wasn’t for them. That lifting heavy is “too much.” That muscle is “bulky.” That their workouts should just be about toning or burning calories.
That’s complete bulls**t.
I’ve coached hundreds of women, and here’s what I know:
When a woman builds real strength, everything changes — physically, mentally, emotionally. She walks taller. She handles stress better. She feels in control.
So here’s what I want to give you — real standards to work towards.
Not to impress anyone.
Not to compete with the lifters you see online.
But so you know where you stand and what you’re capable of becoming.
And if you’re already hitting these? Good. Let’s take it up a level.
PUSH — Bench Press
Pushing strength matters more than most people realize — getting off the floor, bracing a fall, or putting your suitcase overhead on a plane. The bench press is a solid way to build that.
- Minimum: Bench press 60% of your bodyweight for 1 rep
- Gamechanger: Bench press your full bodyweight for 1 rep
Example: If you weigh 150 lb, aim for 90 lb (minimum), 150 lb (gamechanger)
PULL — Chin-Ups
Upper back, arms, core, grip — chin-ups train it all. And they’re one of the most mentally rewarding things you can accomplish in the gym.
- Minimum: 1 strict, unassisted chin-up
- Gamechanger: 5+ strict chin-ups
If you’re not there yet, no big deal. That’s why we train. Start with banded versions, negatives, or rows. If you want a roadmap, check out the Fighter Pullup Program — it works.
SQUAT — Rear Foot Elevated Split Squat
This is a go-to movement at Defy. It builds serious leg strength, doesn’t beat up your spine, and highlights imbalances fast.
- Minimum: Hold dumbbells = 20% of your bodyweight in each hand (5 reps/leg)
- Gamechanger: Dumbbells = 40% of your bodyweight in each hand (5 reps/leg)
Example: At 150 lb bodyweight → 30 lb in each hand (minimum), 60 lb in each hand (gamechanger)
HINGE — Trap Bar or Barbell Deadlift
This is the queen of strength movements. Lifting heavy things safely and confidently is a life skill. Deadlifts teach you that better than anything else.
- Minimum: Deadlift your bodyweight for 5 reps
- Gamechanger: 1.5–2× bodyweight for 5 reps
Example: 150 lb → 150 lb deadlift (minimum), 225–300 lb (gamechanger)
Also, let’s be honest — there’s nothing cooler than being the one who gets called to move something heavy.
FINAL THOUGHTS
If these numbers seem intimidating, good. That means you’re stepping outside the watered-down version of “fitness” that women have been sold for years.
Most women have never been shown what they’re capable of. So don’t be surprised if you’ve been training for a while and still haven’t hit some of these numbers. You’re not behind. But now you have something to aim for.
Start by getting strong across all four areas — not just the one you like. Not just the lift you’re good at.
Because being strong in one direction isn’t enough.
We want to be well-rounded, injury-resistant, and confident in all movement patterns.
Then? Start chasing the gamechanger goals. They take time. They require effort. That’s the point.
They’re not just physical goals — they shape who you become.
And when you hit them — and still don’t feel like you’re where you want to be?
It’s probably not a strength issue anymore. That’s when we look at nutrition, stress, or recovery.
But strength?
You’ve earned it.
And no one can take that away.
