These standards are ones that actually matter. 🤠A while back, we posted about getting clear on your goals for yourself. One of those goals is longevity, which is one of the most popular goals we hear about as our clients age. They want to be able to keep up with their kids and grandkids, get up off the floor easily, move without pain, and generally be capable in their everyday life.
The one thing that is going to make all of those things a whole lot easier is being strong. Unfortunately, too many women in particular have been told that strength training is only about “toning up.” That lifting heavy is for someone else. If you have been following along here or on our social media, you know we think that is nonsense.
As a coach, I want every woman that walks into CrossFit Achieve 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 game-changer 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 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: 90lb barbell for a 150lb woman - Gamechanger: Bench press your full bodyweight for 1 rep
Example: 150lb barbell for a 150lb 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. Check out the One Month to a Pull Up Program (designed by yours truly)—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 — 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 people call to help move something heavy.
Who to Look To
At CrossFit Achieve, we have some REALLY strong women that span the age gap between 30 and 60. People like Maria Steinbach, Çandy Michel, Tiffany Sucharski, and Mallory Dunard to name a few. These ladies all have years of training under their belts, consistency over time, and a dedication to improving. That’s what it takes 🙌
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. If you are curious about making improvements to your strength or if you need help with your recovery, connect with a coach! We would love to help.
