Stop guessing if your workouts are working—here's how to know for sure

If you've been training for a while, you've probably wondered: "Am I actually getting stronger? Should I be lifting more by now?"

You're not alone.

Most women I coach don't lack motivation; they lack direction.

They've been caught in endless cycles of random fitness classes, Instagram circuits, or "toning" workouts that feel busy but never move them forward.

That's where strength standards change everything.

Think of them as your fitness sat-nav.

Instead of wandering around wondering if you're making progress, you get objective benchmarks that show you're moving in the right direction, not just winging it and hoping.

And before you panic: these aren't elite powerlifter standards.

These are realistic, research-backed targets that most women can achieve within 6–18 months of consistent training.

Ready to find out where you stand?

Why Strength Standards Matter More Than You Think

Here's what happens when you chase strength instead of just "getting toned":

Your body composition changes naturally (no obsessing over cardio marathons)
Daily life becomes easier (carrying kids, moving furniture, climbing stairs)
You build confidence that transfers everywhere (strong body = strong mindset)

The best part? When you focus on getting stronger, the physique follows.

You don't have to stress about tracking calorie, just focus on building muscle and fueling it properly.

Standard #1: The Push Test

Upper body strength for real-world power

Strong pushing muscles (chest, shoulders, triceps) aren't just for show.

They keep your posture solid, help you carry your kids without strain, and give you the confidence to push through heavy doors without asking for help.

Bench Press Standards:

Beginner: Empty barbell (20kg/45 lbs) for 5–8 reps
Intermediate: 70% of your bodyweight for 1 rep (150 lb woman = 105 lb press)
Advanced: Your full bodyweight for 1 rep

No Barbell? Try Push-Up Standards:

Beginner: 10 strict knee push-ups
Intermediate: 10–15 perfect full push-ups
Advanced: 3 controlled push-ups with feet elevated

Real Results: My client, Laura, started with knee push-ups and absolutely hated them.

Four months later?

She cranked out 12 full push-ups in a row and now bench presses 40Kg.

Her favourite victory: "My kids don't feel heavy anymore when I carry them upstairs."

Standard #2: The Pull Test

The one exercise I'd make every woman master

If I could only teach you one lift, it would be the deadlift.

It trains your entire posterior chain: glutes, hamstrings, and back, making it the ultimate test of functional strength.

Deadlift Standards:

Beginner: Your bodyweight for 1 rep
Intermediate: 1.5x your bodyweight for 1 rep
Advanced: 2x your bodyweight for 1 rep

A 70kg woman should aim for at least a 70 kg deadlift early on. With consistent training, 100-140 kg becomes totally achievable and incredibly empowering.

Research shows that heavy compound lifts like deadlifts significantly improve bone density in women, reducing osteoporosis risk later in life. Think of deadlifts as insurance for your future self.

My client, Sarah (42), was convinced she had a "bad back" and avoided lifting anything heavy.

One year later, she deadlifted 70 kg, and her chronic back pain disappeared. "I used to avoid the laundry basket. Now I'm the one rearranging furniture."

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Standard #3: The Squat Test

The foundation of lower-body power

Squatting isn't just a gym exercise; it's a fundamental movement in life.

Every time you sit down, stand up, climb stairs, or pick something off the floor, you're squatting.

Master this, and daily movement becomes effortless.

Back Squat Standards:

Beginner: Empty barbell (20kg) to parallel for 5–8 reps
Intermediate: Your bodyweight for 1 rep
Advanced: 1.5x your bodyweight for 1 rep

Bodyweight Alternative:

Beginner: 20 controlled bodyweight squats with perfect form
Intermediate: 20 goblet squats holding 12-50 kgs
Advanced: 5 single-leg squats to a bench (each leg)

Studies show that squatting with resistance activates more muscle fibres than almost any other lower-body exercise, making it one of the most efficient strength-builders you can do.

Anna (36, mum of three) used to dread leg day.

We started with goblet squats using her toddler as weight.

Now she back squats 60 kgs for multiple sets. "I feel confident in my body for the first time in years."

Why These 3 Standards Cover Everything You Need

Notice what we're NOT talking about here?

Thigh gaps, "toning," or fitting into old jeans.

These standards are about becoming:

Stronger (bench/push = upper body confidence and bulletproof posture)
More capable (deadlift/pull = total-body strength and back health)
More resilient (squat = lower body power and independence)

Together, they cover the three fundamental human movements: push, pull, and squat.

Master these, and you've built a body that works as good as it looks.

Your Action Plan: Where to Start Today

Step 1: Test Yourself.

Pick one movement and see where you currently stand.

Can you do 10 push-ups?

Squat with perfect form?

Deadlift your bodyweight?

No judgment, gather the data.

Step 2: Choose Your Focus.

Don't chase all three standards at once.

Pick the one you're most excited about (or most scared of) and make that your priority for the next 8–12 weeks.

Step 3: Track Everything.

Add 2.5kg or 1–2 reps each week.

Progress doesn't need to be dramatic; it just needs to be consistent.

Remember: messy reps beat missed reps every time.

Step 4: Be Patient.

These standards aren't achieved overnight.

Give yourself 6–18 months of consistent effort.

Trust the process, and celebrate every small win along the way.

The Bottom Line

Strength standards aren't about comparing yourself to anyone else.

They're about having direction instead of just hoping your workouts are working.

You might not care about squatting 100 kg or deadlifting twice your bodyweight.

But when you can move your own body with confidence, lift heavy things without fear, and feel genuinely strong in your own skin, you'll know your training is paying off.

Because here's the truth: you don't need to wonder if you're strong enough anymore.

You need to start building the strength to find out.

You could shortcut all the confusion and start building strength, torching fat and growing some killer glutes today.

Wouldn’t that be better than figuring all this out on your own?

Then it’s time to join my online coaching team, where I will help you build muscle and become a badass from day one - tap the red button below and let’s go!

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A few of my clients who joined my Instinctive Health Program