Strong Enough for Life
At Local Roots Fitness, we believe strength isn’t about ego or aesthetics—it’s about being capable.
It’s the confidence to lift your kid (or grandkid) without thinking twice.
It’s carrying all the groceries in one trip.
It’s knowing your body can keep up with whatever life throws at you.
Too many women have been told strength training is only about “toning up.” Or worse, that lifting heavy isn’t for them.
That’s just not true.
We coach women every day who are discovering what strong really feels like—empowered, confident, and fully in control of their health.
Here’s what we consider “strong enough for life”—four foundational movements that every woman should train, with clear, bodyweight-based targets to guide you.
Start with the minimums, then chase the game changers.
Push: Bench Press
Builds upper body strength for everything from getting up off the floor to moving furniture.
- Minimum: 60% of bodyweight for 1 rep
Example: 90 lbs for a 150 lb woman - Game changer: Bodyweight for 1 rep
Example: 150 lbs for a 150 lb woman
Pull: Chin-Ups
Back, arms, grip, and serious confidence.
- Minimum: 1 unassisted chin-up
- Game changer: 5+ strict chin-ups
Not there yet? Start with rows, assisted chin-ups, or negatives.
Squat: Rear Foot Elevated Split Squat
A safer, smarter way to build powerful legs.
- Minimum: 20% bodyweight in each hand for 5 reps per leg
Example: 30 lb dumbbells per hand at 150 lbs bodyweight - Gamechanger: 40% per hand
Example: 60 lb dumbbells per hand
Hinge: Deadlift (Trap Bar or Barbell)
Because real life requires real strength.
- Minimum: Bodyweight for 5 reps
Example: 150 lb deadlift at 150 lbs bodyweight - Game changer: 1.5–2× bodyweight
Example: 225–300 lbs
You don’t need to be an elite athlete. You just need to be strong enough for life.
When you train smart and consistently, you’ll unlock more than strength—you’ll gain resilience, energy, and a whole new kind of confidence.
Ready to find out what you’re capable of?
👉 Book Your Free Intro Session
Let’s get stronger—together.
