Let’s be real — strength isn’t about gym selfies or trying to outlift the person next to you.

It’s about being capable. It’s about being able to carry the groceries in one go, lift your kids (or grandkids) with ease, and feel strong and stable doing the things that actually matter.

Too many women have been told that strength training is just about “toning up.” That lifting heavy is for someone else.

Well…

At Round 1, we want the women we train to know what strong actually looks like. Not to impress anyone — but to feel confident, empowered, and physically ready for anything life throws their way.

These aren’t elite athlete numbers. These are targets that say: “I’ve got this.”
And once you hit the minimums? There’s a second tier — the “Game changer” goals — that will push you in the best way possible.

A Quick Note on the Numbers

All of these standards are relative to your bodyweight. That way, whether you’re 55kg or 85kg, the numbers scale. For this guide, we’re using a 65kg woman as the example.

We’re keeping it simple with four core categories:

Upper Push • Upper Pull • Lower Push (Squat) • Lower Pull (Hinge)

Upper Push — Barbell Bench Press

Pushing strength is underrated — until you need it. Whether it’s pushing yourself up off the floor or shifting furniture, you’ll be glad you’ve trained it.

• Minimum: Bench press 60% of your bodyweight for 1 rep
  → 40kg for a 65kg woman

• Game Changer: Bench press your full bodyweight for 1 rep
  → 65kg for a 65kg woman

Upper Pull — Pull-Ups

Chin-ups are tough. They demand strength from your arms, back, core, and grip. But once you get your first one, it changes everything.

• Minimum: 1x unassisted pull-up

• Game Changer: 5+ strict pull-ups

Not there yet? No stress. Start with rows, assisted chin-ups or negatives. The only way to get better at pulling is to do more pulling.

Upper Push (SQUAT) — Rear Foot Elevated Split Squat

Because this is about movement and longevity, I selected a SINGLE LEG movement here vs a traditional Barbell Back Squat – after all, when we walk we do it ONE LEG at a time!  This exercise builds single-leg strength, improves balance, and is a low-back friendly way to get seriously strong.

• Minimum: Hold 20% of your bodyweight in each hand for 5 reps per leg
  → 12.5kg dumbbells in each hand (25kg total)

• Game Changer: Hold 40% of your bodyweight in each hand for 5 reps per leg
  → 25kg dumbbells in each hand (50kg total)

If you can hit that with control and good form? That’s serious strength.

Lower Pull (HINGE) — Barbell Deadlift

Deadlifts teach you how to lift properly. They’re empowering. They’re functional. And they’re one of the best ways to train your entire posterior chain (glutes, hamstrings, back).

• Minimum: Deadlift your bodyweight for 5 reps
  → 65kg x 5 reps

• Game Changer: Deadlift 1.5–2× your bodyweight for 5 reps
  → 100–130kg x 5 reps

And yes — it’s always cool being the one who can lift the heavy thing that nobody else wants to touch.

Final Thoughts

If these numbers feel out of reach — that’s OK. Most women have never been shown what they’re capable of. That doesn’t mean you shouldn’t go after it.

Start by hitting the minimums in all four categories. Not just the one you’re good at. Well-rounded strength matters more than any single lift.  Once you’ve got those sorted, start chasing the Game Changers. They’re not easy — they’re not supposed to be. They take effort, consistency, and time.

But once you get there? If you’re still not feeling or performing the way you want — it’s probably not a strength issue. That’s when it’s time to look at your food, your sleep, your stress. But strength? You’ll have that dialled in.

How do you start?  Well – honestly the best thing to do is to just keep showing up. Keep training. Keep lifting.

If these lifts feel 1000-miles away for you right now or strength training is something you’ve always wanted to do but never had the confidence…think about joining our ‘Strength Fundamentals’ program – the next block starts in a couple of weeks time (July 2nd).  Just email me (michael@round1fitness.com.au) if you want some details…once you’ve graduated from that program, you’ll be ‘ready’ to kick off your strength training journey with confidence.

You’ll be amazed what you’re capable of when you stop holding back.

See you in the gym,
Michael.

p.s.  If you want to see the Men’s standards, I’ll publish those NEXT WEDNESDAY!