How Much Can an Average Woman Lift? Surprising Strength Facts

You’re at the gym watching someone effortlessly deadlift a barbell and you wonder just how much can an average woman lift. Maybe you’ve felt that spark of curiosity while moving furniture or carrying groceries up the stairs. You’re not alone—many women want to know what their bodies are truly capable of. Understanding your own strength isn’t just about numbers on a barbell; it’s about confidence and pushing past limits you didn’t know you had.

Understanding Average Lifting Capacity for Women

Knowing your lifting limits gives you a starting point. Most women, if healthy and active, can deadlift about 65 to 115 pounds the first time. Some can squat 45 to 95 pounds. If you’ve trained for a while, your numbers may go up fast. Have you seen someone easily bench press 45 pounds? Many gym-goers start with just the bar.

Strength grows with training. Women who lift weights for several months often deadlift over 135 pounds. Squats can hit 115 to 155 pounds. On the bench press, reaching 65 to 95 pounds is common for regular lifters. These are just numbers—not a limit for you.

Muscle mass, body weight, and experience all matter. A woman weighing 150 pounds can usually lift more than someone smaller. Ask yourself: How often do I train? What movements do I practice? You’ll notice steady growth if you use good form, rest well, and eat enough.

Here’s a quick comparison table for reference:

Lift Type	Beginner (lbs)	Intermediate (lbs)	Example Progression
Deadlift	65-115	135-185	Many start with 95 lbs
Squat	45-95	115-155	Some use just the bar
Bench Press	35-55	65-95	Bar alone is 45 lbs

Personal stories drive this home. Maybe you tried deadlifting 65 pounds your first time. A few months later, 135 pounds feels normal. That jump feels amazing the first time you notice it.

Supplements, sleep, and eating enough push your numbers even higher. Do you wonder how much you could lift with the right plan? Many women in the gym have asked the same. It’s always about progression, not comparing yourself to anyone else.

Tracking your lifts helps you see real change. Write down every set and rep. How did it feel? Did you struggle or smash it? These notes show you just how far you’ve come, one workout at a time.

Factors Affecting How Much an Average Woman Can Lift

Many things change how much weight you can lift. Your age, how fit you are, your lifting background, and your body shape all help decide your strength. If you want bigger muscles or care about gym progress, knowing these parts can help you hit your goals.

Age and Fitness Level

Age helps shape your lifting numbers. As you grow older, your muscles can get weaker, but steady workouts slow this down. A woman who keeps active can hold on to strength for years. For example, a woman in her 20s might see faster gains than a woman in her 50s, but both can get stronger with exercise.

How fit you are changes things too. Someone who runs, lifts, or moves often picks up more weight than someone who sits a lot. Are you starting fresh or do you train each week? Even small workouts add up, making a big difference over time.

Training Experience

Your time in the gym matters. A beginner can deadlift around 74 pounds if she weighs 132 pounds. Six months in, that same woman may lift 137 pounds or even more. After a year or so, she may pull 159 pounds, just by sticking with her plan.

Top-level lifters hit bigger goals. Elite women, even at 132 pounds, can deadlift up to 273 pounds. These numbers grow as you learn new moves, add weight each week, and pay attention to form. Have you ever felt that rush after hitting a new personal best?

Body Weight and Composition

Your build affects your max lifts. Heavier women with more muscles often lift more weight. For bench press, an untrained woman at 132 pounds may press about 64 pounds. A few months later, she may get to 82 pounds.

Lean muscle brings big benefits. Muscles bring power. Women usually have less muscle than men, but the gains come fast when you train, eat well, and rest enough. Tracking your progress can turn small jumps into big wins.

Numbers show real-industry results.

Lifting Example	Beginner (132 lbs)	After Training	Elite Level
Deadlift	74 lbs	137-159 lbs	273 lbs
Bench Press	64 lbs	82 lbs	—
Squat	45-95 lbs	115-155 lbs	—

How do you stack up against these numbers? Every bodybuilder’s journey is unique. Your best lift keeps moving up as you do.

Standard Lifting Benchmarks for Women

Curious how much weight most women move in the gym? These benchmarks show what’s average at different training stages for strength and muscle-building. Clear markers help you set goals and see progress.

Bench Press

The Bench Press checks upper body strength. If you just started out, you’ll likely bench about 60-65 pounds. After three months, most hit 80-82 pounds. Push for one year and your bench can grow to 95 pounds or more. Top women lifters may even press 110-300 pounds, but that’s rare unless you train like a pro. For example, a friend in her second year of lifting benched 100 pounds for the first time and called it a major milestone. Bench gains come slow, so tracking every rep matters.

Squat

Squats work your legs and core. At day one, expect to move about the same as your bench—around 65 pounds. After a few months and routine practice, many women squat above 100 pounds. Stick with it and numbers hit 130-150 pounds or more by year two. Heavier or taller women tend to squat more due to muscle size. Hitting a 135-pound squat is a target many lifters chase. Imagine the boost when you rack that bar for the first time! It’s a real confidence builder and helps you see how your hard work pays off.

Deadlift

The Deadlift is where most women lift their most weight. Starting out, pulling 70-75 pounds is common. With steady effort, you might hit 135 pounds in your first year. Seasoned women lifters often reach 160 pounds or higher. Elite athletes sometimes deadlift up to 273 pounds. Many first-time lifters find the deadlift exciting because of these fast gains. You may even surprise yourself after just a few weeks. As you keep progressing, lifting heavy off the floor feels like your strongest move.

Remember: Lifting is personal. These numbers paint a roadmap, but your progress makes the story. Which lift will you level up first?

Comparing Lifting Capacity: Untrained vs. Trained Women

Untrained women often start out lifting much lighter. If you weigh about 132 pounds, you can expect to bench press somewhere around 64 pounds and deadlift close to 74 pounds. Sounds light? Don’t worry. This is normal for most women who’ve never focused on strength training. In one large study, women in the U.S. Army averaged about 66 pounds in lifting capacity before training. That’s almost half what the men in the same study could lift—showing a real difference between sexes early on.

Strength grows with training. If you stick to a solid plan for just three to nine months, you’ll see real progress. Many women at this stage lift about 82 pounds on the bench and 137 pounds deadlifting. If you train for one to two years, these numbers usually jump higher: you may hit 95 pounds on the bench press and 159 pounds on the deadlift. Every month brings extra strength, bigger muscle, and increased confidence—have you felt that boost after a new personal best?

Let’s look at elite lifters. You’ll see women at 132 pounds benching 110 pounds and deadlifting an amazing 273 pounds. That puts them at the top of their game. Some ultra-elite women—like top powerlifter Jennifer Thompson—have even bench pressed 300 pounds, far over double their own body weight. Ever imagined reaching that level? With the right training, some lifters do.

Here’s a simple table to help you compare:

Training Level	Bench Press	Deadlift
Untrained (132 lbs)	64 lbs	74 lbs
3-9 months training	82 lbs	137 lbs
1-2 years training	95 lbs	159 lbs
Elite	110 lbs	273 lbs
Ultra-elite	300 lbs*	—

Small changes stack up. You may start out light, but each training session gets you closer to bigger weights. Have you tracked your numbers over time? That’s how you see progress and set new targets.

So, whether you’re just lifting your first dumbbell or chasing a meet record, your lifting story is unique—and every step counts toward your next big lift.

Tips to Safely Increase Lifting Ability

Start with Proper Form

Always use good form when lifting weights. Good form keeps you safe. Bad form can hurt your back, knees, or shoulders. Want to feel strong and look good? Stand tall, keep your back straight, and control every move you make. Imagine watching a skilled bodybuilder at the gym—they never rush. They move slow and smooth. You can do that too.

Use Progressive Overload

Add weight little by little over time. Small jumps make a big difference. For example, you might start deadlifting 75 pounds, then move to 85 pounds a few weeks later. Your muscles grow stronger every time you push a bit more. Have you ever tried going just five pounds heavier? That’s real progress. Write down your new records—you’ll see how far you’ve come.

Consistency Counts

Train often but listen to your body. Short, regular workouts work best for most people. Some days you might feel super strong. Other days you may feel tired. That’s normal. Even on tough days, finishing your workout helps build strength and discipline. I remember missing workouts for a week and losing some progress. Now, I try my best to never skip more than two days. What is your best streak?

Focus on Nutrition and Rest

Eat right and rest well. Your body needs protein to grow muscles. Try eggs, chicken, tofu, or lean beef. Getting enough sleep makes muscles heal faster. Do you ever notice you lift better after a full night's sleep? That’s your body saying thank you.

Work with a Trainer or Buddy

Ask for help with your workouts. Trainers teach you new moves and correct your form. Working with a friend keeps you safe and makes the gym more fun. One time, my training buddy spotted me as I benched 95 pounds for the first time. She cheered me on and made me want to push harder. Could you find a gym partner to keep you honest and make sessions more fun?

Use Supplements if Needed

Supplements like whey protein and creatine help muscle growth and faster recovery. Not everyone needs them, but bodybuilders use them for an edge. If you’re not sure what to take, ask your coach or a nutrition expert.

Track Progress and Celebrate Wins

Keep a notebook or app with your weights and reps. Mark your progress each week. When you hit a new goal, celebrate it. Did you deadlift 135 pounds today? That’s huge! Pat yourself on the back and set a new goal for next month. What is your next big target?

Stay Safe and Have Fun

Mix up your lifts, try new exercises, and enjoy your progress. If something hurts, stop and check your form. Never ignore pain. Remember, lifting is a journey. Every pound you lift adds up. Do you enjoy seeing your muscles get bigger and stronger over time? Keep going and you’ll keep growing.

Conclusion

Your strength journey is about more than numbers on a barbell. As you challenge yourself and celebrate every milestone you reach you'll discover just how much you're capable of both physically and mentally. Stay patient trust the process and remember that every rep brings you closer to your personal best. Keep focusing on your goals enjoy each step of your progress and let your confidence grow with every lift.