Let’s cut through the noise.
Strength isn’t about chasing a six-pack, maxing out on the bench press, or earning bragging rights on Instagram.
It’s about being ready for real life.
It’s about carrying your groceries in one trip (because multiple trips are for quitters), lifting your kids or grandkids with ease, and feeling capable in your body, every single day.
Unfortunately, too many women have been told that lifting heavy “isn’t for them.” That it’ll make them bulky. They should just stick to cardio and light dumbbells.
We’re here to say: that’s nonsense.
At MVMT Strength, we believe every woman deserves to feel strong, powerful, and confident in her body, without apology and without limits. And we’ve seen first-hand just how life-changing strength training can be.
So, here’s something we wish more people talked about: realistic, empowering, and evidence-based strength benchmarks for women in their 30s, 40s, 50s, and beyond.
These aren’t “elite athlete” goals. These are “strong for life” standards—levels of strength that will help you move better, feel better, and stay resilient as you age.
A Note on the Numbers
We’ve based these benchmarks on relative strength (aka a percentage of your bodyweight), which makes them fair across the board. Below, we’ll use a 150 lb woman as an example.
And don’t worry if you’re not there yet, that’s what training is for.
We’ve broken it down into 4 key categories:
Push • Pull • Squat • Hinge
PUSH: Barbell Bench Press
Push strength is crucial for everything from getting off the floor to pushing heavy doors (or your lawn mower).
- Strong Enough for Life: Bench press 60% of your bodyweight for 1 rep
→ Example: 90 lbs for a 150 lb woman - Level-Up Goal: Bench press your full bodyweight for 1 rep
→ Example: 150 lbs
Bonus: Feeling strong in your upper body does wonders for confidence.
PULL: Chin-Ups
Chin-ups work your back, arms, grip, core. They’re tough, but nothing builds a sense of “holy crap, I can actually do this” like nailing your first rep.
- Strong Enough for Life: 1 strict chin-up
- Level-Up Goal: 5+ strict chin-ups
Not there yet? We love using ring rows, dumbbell rows, or slow negatives to build this up over time. It’s worth the work.
SQUAT: Rear Foot Elevated Split Squat
We love this one because it builds strength and balance. Plus, it’s easier on the lower back than traditional barbell squats.
- Strong Enough for Life: Hold 20% of your bodyweight in each hand for 5 reps per leg
→ Example: 30 lb dumbbells in each hand - Level-Up Goal: Hold 40% of your bodyweight in each hand
→ Example: 60 lb dumbbells
If you can knock out a few solid sets of these? Your legs are no joke.
HINGE: Trap Bar or Barbell Deadlift
Lifting heavy things off the ground is one of the most functional—and empowering—things you can train.
- Strong Enough for Life: Deadlift your bodyweight for 5 reps
→ Example: 150 lbs - Level-Up Goal: Deadlift 1.5–2x your bodyweight
→ Example: 225–300 lbs
Translation: You’ll be the one people call when a couch needs moving.
Final Thoughts
We know these numbers can look intimidating, especially if you’ve never trained this way before. But here’s the truth:
Most women have never been shown what they’re actually capable of.
That’s where we come in.
Our job at MVMTS isn’t to make you chase perfection. It’s to help you feel stronger, more capable, and more confident in your everyday life. If you’re not at these numbers yet, that’s not a failure—it’s a starting point.
So set a goal. Train consistently. Build momentum. And know that every rep is bringing you one step closer to a stronger you.
You don’t have to be elite. You just have to start.
💬 Curious where you’re at right now?
Drop us a message, one of our coaches would be happy to walk you through a quick assessment and help you build a plan.
Isaac
Owner
MVMT Strength