Strength Standards for Women: Comparing Lifts Across Weight Classes and Sports, Beginner & Advanced
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- เผยแพร่เมื่อ 6 ต.ค. 2020
- Discussion starts about 7:00 in.
Standards are important for giving athletes objective goals to aim for along with establishing a hierarchy of mastery and expertise. This is a rough outline of how an average female will progress through different stages of size and strength development, beginning with novice metrics for 'strong' and continuing through amateur and world level women's competitions.
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I love that you did a womens specific video! It was really informative. Most stuff out there is male specific so it's hard as a woman to find this kind of content. I would seriously love and appreciate if you did female content more often, thanks!
I love covering women's topics. Most of my content does apply to everyone, but if there are specific topics some of you would like addressed, I'll put it on the list!
I just turned 60. 5'7"@135lbs weight.
Just achieved 135 DL.
How much higher is reasonable?
@@jerihozey1480depends on what you want to achieve as well as a lot of other factors.
We're a year later now, so I'm curious: what's your deadline now?
Thanks for covering both genders in topics that are different between men and women. It's appreciated man.
Well, if I don't make it to the "big guy" club, at least I have a place in the "big girl" pool.
Thank you so much for this! I am just starting my training in strongman and I have no idea where to start or where to look for guidance. This provided me data and female lifters to look up to! Thank you!
Wow!
Congratulations, Alex!!
Wish you both the very best in life, and hope your awesome channel grows like crazy!!
Cheers, mate!!
Thanks so much!
Thank you for this!! Would love an updated video!! This definitely gives me something to shoot for but I am pleasantly surprised at where I stack up!
Thanks for posting the video! Just the content I looked for after pulling 100kg dl, 70kg squat and 40kg bench at 1rm testing 6 months into my casual training.
Im a 5'10 and 195lbs overweight girl in my 30s, training mostly for stress relief.
Joined gym to lose weight, but fell in love with feeling strong.
Definitely not planning any pro moves. Just wanted to know what's realistic goal setting for 12-24 months.
How is the fitness journey going? Lifts? Hopefully you are still at it.
Thank you so much for this video!! 10/10!!💪
Glad you liked it!!
this video and the numbers are amazing!
Congratulations on the wedding. You two are an adorable couple! Stay strong!
Thanks for this video!!❤️🔥❤️🔥❤️🔥
Hey Alexander, big congratz on the marriage first of all. im really loving the program review videos, what is ur opninion on the hatch squat program?
Came from the men's video. I'm happy to see there's one for women!
Gotta admit, spent more time on watching Lidia Valentín train than Lasha over on _Hookgrip_ ....
It's because her technique is so crisp, right???
@@AlexanderBromley Oh, absolutely!..(insert predictable joke the about Lidias magnificent snatch..) Which actually _is_ a magnificent PB of -124kg @ 75kg..
This hurt my feelings. Great videos as always.
Thanks for doing this video it’s really informative because there’s not a lot of info about women in strongman. Currently my lifts are between “trained” and “big girl”. I’m also a rather large woman. Like even at a healthy weight for me I’d still be in the heavyweight category. I also go to the gym 6 days a week. How long would it take before I’d be comp ready? About 2yrs? Just trying to get some numbers and goals to shoot for.
Congrats!
95 lbs squat just starting out? It took me 8 months to get to that, I couldn't even squat the bar at first 😅 The Big Girl Club is a long way off, but I'll grind my way to it one day, hopefully
Congrats!!!!!!!!!!
Thank you!
congrats!!
Congratulations!
Thank you!
Good discussion, this was really informative.
Glad you enjoyed it
That was a great video :-). And congratulations
Thank you very much!
CONGRATULATIONS 🎉
Thanks
Hey Alex do you think that the front squat caries over to the back squat?
It's complicated. Depending on your squat style and what perceived weaknesses you have, it may carry over, it may not. Coan hated front squats. Dan Green does a lot of them. I personally like them because they have a ton of application to strongman, but it's also one of those movements you can keep in that provides variation for the sake of it, if nothing else, to keep you mobile and well rounded.
Congratulations! Also I'm not a woman but I had no idea that their strength standards are this different to men. My gf will soon be finishing a novice LP it seems
Welcome to the real world! My sons rep out my maxes without breaking a sweat (and only one actually lifts...). Cool that your girlfriend lifts too :)
i had skipped this vid but.. congrats!!
Congratulations man.
Thanks!
Thanks for doing this. Does Laura have a channel? How can I find her on social media? Would like to follow.
3:59 about that wrist measurement thing.
I just checked. I'm 6'4 with 8 inch wrists. What does that mean? What does a big wrist indicate?
Greater capacity for muscle growth. Big wrist means big arm measurement
To put some flesh on that (pun intended) - its rare in natural bodybuilding for upper arm size to exceed 2.5x wrist size, lean. So that gives us some, albeit rough, measuring stick for natural muscular potential.
Yeah, big frames can hold more meat, but they can also take more of a beating. Thicker joints and tendons are less prone to over use issues and they transfer force more efficiently. You basically have 'the strongman frame'.
@@DavidByrne85 I have close if not 3x wrist to upper arm ratio. 6 inch wrists to 18 inch arms at around 9% bf at my leanest.
I have smaller wrists/ankles, but i have a huge frame.
When i was around 180 lbs i looked bigger than some guys at 200 lbs. At 200 lbs and 9% bf i looked enormous, like steroid level big.
Thanks for the great video! Congrats on your wedding!
Thanks so much!
Congratulations bro❤️
Thanks!
I would love an update on this video. Also, this might sound horrible, but i would love to see how these women look in a dress. I'm glad women are looking into strength. So many seem to think they'll blow up into a hulk as soon as they touch a weight. Generally, i find that they look normal unless they are flexing or just came from the gym.
I really want to see how much the actual strength difference between men and women are. What does that bell curve actually look like? Like you said, even guys who haven't trained have done things like curls and pushups.
I hope there is an update on this topic. And i hope that there is also a discussion on steroids also. When trying to find information on this, i find a lot of the fitness influencers are not natural.
Congrats on the marriage!
Thank you!!
😅. Yikes I’m novice level at bodyweight of 125lbs working to grow with a 5x5 (Starting Strength) from 135 deads 130 squat to proper depth 65 bench and 60 press. I’m clearly not doing strongman but I am trying to put on muscle and like to see numbers for women!!
congrats
Appreciated!
I thought I wanted to be in the 1000lb club but now I want to aim higher. Got some work to do!
hell yeah
Congratulations! As a 48 year old, that mainly lifts for longevity, most of my lifts are only slightly higher than the 'big girl' standards, except for the OHP that lags over 20kg behind my bench.
yeah im the same, my push press is about 20kg less than my bench
Thank you! I swear, some of the best lifters are the ones who 'cruise' and train out of enjoyment or for general fitness purposes. While everyone else is chewing their body up, turns out that getting strong is easy if you just stay injury free.
Thanks this is super informative. Congrats on getting married!
Glad it was helpful!
Hey. Would you be willing to do a video on squats for women? . My wifie has a solid near six foot frame but going below a 3/4 squat is bane of her existence. She always had strong legs in school, press the most on the pin rack, but her squats are 3/4 squat with a good morning at the bottom. Kills me.
Everything I've seen on squatting suggests it will be exactly the same for women. If anything they tend to have more flexible hips than men.
Can she get to depth with a body weight squat? If so, you need to start there and build up till you find the heaviest weight she can get to depth on and work that. If not, maybe some mobility drills will help, or perhaps a different squatting style like front squat, or giblet squat to see if that helps.
Either way the technique is pretty much the same.
I'm familiar with that, but it does happen with men too, and as stated, the remedy is the same. There's going to be 1.) lack of mobility somewhere (ankles or hips) and 2.) general weakness in an area from never having to work that range of motion. Body weight squats, deep, slow, upright, controlled, with a long pause at the bottom should be a daily activity. Hold on to the end of a squat rack if you need to to stay upright and practice coming out of it upright. Only when that becomes second nature (which might take some weeks), do you incorporate a goblet squat. Only when that looks good, do you put a bar on her back and have her reproduce it to a low box. Only when that looks good, do you take the box away. You have to be patient and work the steps or you will just get more of the same.
Alexander Bromley Thxks. Sane advice for insane days.
Can’t find the men’s version of this
th-cam.com/video/LPGHXk4B1Go/w-d-xo.html
Don't you two look cute together! Lol Congratulations to Mr and Mrs Bromley! Cheers!!!
Thank you!
Bench is by far my weakest lift. I'm working on growing strength in that area right now because the other categories I'm hitting intermediate levels every time, but bench is staying at beginner levels😢
Watching this in 2022 like .. yep, those numbers are obsolete 😅💪
Congratulations on the wedding!
Friendly suggestion. Don't stand in front of the chart so we can see it better.
9:20 Are you saying women are stronger at OHP than bench?? Am I misunderstanding the numbers? lol
the way they ran on the deadlift ladder with their hands forward is so funny lmao, almost like posh victorian ladies would, strong as fuck but still distinguished hahaha
You can tell pretty quickly who came from a sports background lol
I only saw one comment regarding my question. Are these natural women? The women I use to compete with who were hitting these competitive “red” numbers were openly using. One day when testing is more advanced, I guess I’ll have an answer. 🤷♀️
You will never have an answer. An overwhelming majority of competitors use and any advancement in testing is met with an advancement in how to beat the test. It's just a part of the sport now.
@@AlexanderBromley I think as for right now, you’re correct. Science is always advancing, and eventually it will be clear cut. It’s just frustrating to find an even playing field. I have hope for my children’s generation.
I'm such a strong woman, pity I'm a guy
You can always make the transition.
I'm 5'2" 130lbs. Guess I'm the "big girl" of the gym.
16:20 wtf, how is a 123 lb female squatting 573 lbs? This is about 5 times her weight. Its like a 200 lb guy squatting almost 1000 pounds. Wtf.
Steroids
Congrats on your marriage!
Thank you!!
Congratulations on your marriage
Thank you so much 😀
Yeah I love seing women blast grams of gear only to bench 200lbs my opinion they should stay out of it if there gonna do that, that being said my wife trains moderatley 5 days a week
I missed the part where this video (or women's sports in general) had anything to do with your personal preferences.
Alexander Bromley
I dont decide the hormone levels of natural people just saying you shouldnt mislead people when making your "standards"
@@kingconan3115 I also missed the part where I billed this (or literally anything else on my channel) as exclusively 'natural'. People take drugs, you infant. Caffeine, nicotine, opiates, anti-inflamatories, thc.... and yes, things that improve physical performance. Welcome to the 21st century. LOL 'STANDARDS' in quotations!! Because they're fake! We can hold your opinion on the matter as being on par with mine and pretend it's NOT because you're committed to justifying the insanely low standards you hold for your petite and feminine wife.
Alexander Bromley
Not sure why you're being so inflammatory pal Im just stating you might be misleading people when you're putting standards up that might require a woman to use male hormones or have an unhealthy bmi I thought strength standards were generally for novices/intermediates just saying I find it a bit irresponsible
@@kingconan3115 Well I, as a woman, appreciate this video, because I liked seeing that most of my lifts are able to hit his natural average standards. As already stated, there is enough data for men, but hardly any for women, so his experience is valuable to me. I am well aware that I will never be able to deadlift 500lbs, with or without gear, but if you want to reach the top, you will have to make some sacrifices... I would say that because gear use is often more visible in women, we are less inclined to believe that the top is achievable naturally.
Congratulations!
Thank you!