Strength Standards for Women Ages 30–60 (That Actually Matter)

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 clear, realistic standards 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 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 150 lb woman to give you clear reference points.

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 barbell 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 woman
• Gamechanger: 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 or 1-2 Strict Pull Ups

Not there yet? Start with rows, assisted chin-ups, or negatives. And check out the Fighter Pullup Program—a great way to build up pull-up strength over time.

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)

This split squat variation is one of our favorites. It builds serious leg strength, improves balance, and protects your back from the wear and tear of heavy barbell squatting.

HINGE — Trap Bar or 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 the one that doesn't need their significant other to lift something heavy for them. (I know my wife says get out of the way, I got this lol)

Final Thoughts

These numbers might seem intimidating at first. That’s normal. Most women haven’t been shown what they’re really capable of in the gym. But that doesn’t mean you shouldn’t aim for it.

Start by making the minimums your goal across 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 training hard. You’ll be surprised what you’re capable of when you stop holding back.

Lets Get Stronger, Toegteher.

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