I'm not a bodybuilder. I'm 30 years old and I've always been active. In 2003/2004 I lifted weights and was 5'2", 98 pounds with 13 percent body fat. I could do about 290 on a leg press and I'd use up to 20lb db's. I never used less than 12lb db's.
I've been out of the gym a few years, had a baby and such. I'm 5'2" and 115 pounds. I've been going to a coed gym and I have yet to see any women working out. I can't judge myself by what men are lifting. Right now I do 20 lb overhead db's, and I can bench press lying flat 40lb's unassisted and 55lb's with a spotter. He spots me using one finger on the bar so it's not that much.
As for the assisted pullup machine I set the weight at about 80lb's to do pull ups. My goal was to cut body fat and to increase upper body strength and finally be able to do pull ups again. I've been working out for about two months so far this time and have seen a lot of progress. Can someone tell me what the average woman may do in the gym that's about my height/weight? Lower body is not a problem for me, each week I increase my strength remarkably. But upper body is just so hard to strengthen for me.
Thread: Average Female Strength
01-26-2013, 02:00 PM #1
Average Female Strength
01-26-2013, 02:22 PM #2
01-26-2013, 02:34 PM #3
01-26-2013, 03:22 PM #4845@132
Meet lifts: Squat 275 /300 gym | Bench 170 | Dead 400
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BB.com Journal: http://tinyurl.com/80s-powerlifting-journal
Training Notes: Diaryofadeadlifter.com
01-26-2013, 03:34 PM #5
I wouldn't recommend doing max or near max lifting after only 2 months, after a few years break. At your condition it's high risk, not necessarily accurate, not necessary to know & will require ~twice as many days of recovery. Imo, why bother? You can use a 1RM calculator for estimates instead.Bender, part of being human is having self-control. -Amy Wong
Fat loss per month =
Obese : 6-8%
Moderately overweight: 4-6%
Very lean .5-1%
^via female sticky on realistic goals
01-26-2013, 05:22 PM #6
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You know why I don't like these threads OP? Because anyone can SAY anything, and maybe not you but other noobs or lurkers can read these other lifting claims and get discouraged.
You'll hear, "Oh I squat 235" or "I can do 20 pull-ups" but in actuality the form and ROM is utter donkey ****. Without an accompanying vid, claims are useless.
You lift what you lift. Others lift what THEY lift. Hopefully we're all improving each time we go to the gym.***toughcookiecrew***
01-26-2013, 07:04 PM #7
I agree that you lift what you can and work on lifting heavier as you go along. I do not recomend measuring yourself against anyone else. That is when discouragement sets in. I do squats of 50 lbs. and I am so proud of that. I do calf raises of 66 lbs. and that is good for me too. It's all about being proud of what you are doing and work twards doing more.
01-26-2013, 09:17 PM #8
01-26-2013, 10:57 PM #9
01-26-2013, 10:59 PM #10
TY for the answers and the links.
01-27-2013, 06:28 AM #11
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OP there are actually a fair number of women who use free weights at my gym and I don't see many of them pushing themselves. There are a few who do for sure, but not many. When I first started back I also tried to compare myself to the other girls, but I didn't find it particularly useful.
Anyway if you want more upper body strength find a work out that focuses on that, obviously don't ignore your lower body, but make it second priority. I even found that doing bodyweight stuff like pushups 3 times a week really helped me gain strength in the beginning.“A free people ought not only be armed and disciplined, but they should have sufficient arms and ammunition to maintain a status of independence from any who might attempt to abuse them, which would include their own government” -George Washington
01-27-2013, 06:53 AM #12
01-27-2013, 08:22 AM #13
01-27-2013, 09:36 AM #14
Love the Lord your God with all your heart & with all your soul & with all your mind & with all your strength. -Mark 12:30
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01-27-2013, 11:04 AM #15
Lifting is definitely a competition against yourself, like others have said. But I understand why you'd want to see what other women can do to see how you relate. For guys there's plenty to compare from, but for women...not so much.
So this is what I can do:
5 pullups fresh with full ROM. Can usually do this for a few sets before reps go down.
Incline DB Press - 35 lb dumbbells, 2/3 sets of 6-8, then I have to drop down to 30s. Been wanting to try for 40s but I don't have a spot so worried about it lol
Squat - 120 lbs, a few sets of 8? I can do more weight but then I don't go as low...gotta work on that.
Shoulder press - I think I usually use 25 lb DBs, 2/3 sets of 6-8, then drop down to 20s
01-27-2013, 12:04 PM #16
I get what you are looking for, but it seriously doesn't matter. Start with 1lb, and move up over time. Continually reach, strive to do more - more reps, or more weight. Just make it your goal to improve. It doesn't matter where you are starting or reaching a particular number, it only matters that you put 100% effort in to what you are doing TODAY.squat - 225
bench - 145
deadlift - 275
press - 105
"if the bar ain't bendin', you're just pretendin'"
01-27-2013, 05:59 PM #17
01-27-2013, 07:20 PM #18
01-28-2013, 01:13 AM #19
01-28-2013, 07:00 PM #20
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