At RX Fitness 235, we often get asked, “How strong should I be?” especially by women aged 30 to 60 who are training for health, independence, and longevity. I much prefer the question, “How strong COULD I be?” The answer? It depends—but we do have some solid research and practical standards to guide you.

Let’s break it down.

🏋️‍♀️ Why Strength Matters (Especially As We Age)

From our 30s onward, we naturally begin to lose muscle mass—a process called sarcopenia. Without regular strength training, women can lose up to 3–8% of muscle mass per decade after the age of 30. This impacts metabolism, bone density, balance, and independence in everyday life . The good news though, is strength training can maintain and even increase muscle, improve our quality of life, and reduce the risk of falls, fractures, and chronic disease.

As coaches, we want every woman we work with to have clear, realistic standards to aim 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 we’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 set yourself a bigger goal? We’ve included some gamechanger goals that will challenge you—in the best way.

💪 So… What Are the Minimum Strength Standards?

While everyone’s goals and starting points are different, these general strength standards provide a great baseline for women between the ages of 30–60 and are based on a 70kg woman. They’re also based on practical function and research-backed averages for health—not elite performance.

1. Deadlift

Minimum Goal: 1x bodyweight for 5 reps(e.g., a 70kg woman should aim for a 70kg deadlift)

Gamechanger: 1.5x-2x bodyweight for 5 reps

Why: Tests hip/leg strength, crucial for lifting safely and preventing back injuries. And let’s be honest—it’s always pretty cool to be the one people call to help move something heavy.

Research: Studies show grip and hip strength correlate strongly with longevity and functional independence (Rantanen et al., 1999).

2. Back Squat

Goal: 0.75–1x bodyweight for 5 reps(50-70kg)

Gamechanger 1.25 bodyweight for 5 reps (85-90kg)

Why: Supports joint health, improves bone density, and enhances mobility.

Bonus: Squatting has been shown to increase BMD (bone mineral density), especially post-menopause (Kerr et al., 2001).

3. Bench Press

Goal: Bench press 60% of your bodyweight for 1 rep (40kg)

Gamechanger: Bench press your full bodyweight for 1 rep (70kg)

Fun fact: If you prefer push ups – A 2019 study published in JAMA found that the number of push-ups performed was a strong predictor of cardiovascular health.

4. Pull Ups

Goal: 1 unassisted pull-up

Gamechanger: 5+ strict pull-ups

Why: Pull-ups build back, arms, core, grip, and confidence. They’re tough, but worth every rep!

🎯 What If I’m Not There Yet?

That’s absolutely fine! These are benchmarks—not entry points. We train for progress, not perfection. Whether you’re postnatal, post-injury, or completely new to lifting, we meet you where you’re at. With consistent, specific training, most women can reach these standards within 6–12 months.

💬 Final Thoughts

Strength isn’t just about lifting heavy—it’s about living well. Whether you’re 30 or 60, strength training gives you the ability to keep doing what you love, confidently and pain-free. The minimum standards above are just a guide. What really matters is that you’re showing up, getting stronger, and investing in your future self.

If you’re not sure where to start or want to see how your current strength stacks up, come chat with us at RX Fitness 235 by booking a free consult here. We’re here to help you build strength in a way that’s safe, empowering, and enjoyable.