At Defining Moment Fitness, Strength Means Capability.
Let’s be honest—strength training isn’t about ego or aesthetics.
It’s about being able to do the things that matter, day in and day out, without hesitation. Thats what we mean when we say strength for women that really matters.
Whether that’s carrying the groceries in one trip, picking up your grandkids with ease, playing golf without your back flaring up, or simply getting up from the ground with confidence—strength makes life easier.
And yet, too many people—especially women—have been told that lifting weights is only for “toning” or for someone younger, more athletic, or more extreme.
That’s simply not true.
At Defining Moment Fitness, we help adults (especially in their 40s, 50s, and 60s) build the kind of strength that improves your posture, your energy, and your independence. And we believe you deserve clear, realistic strength standards—not to impress anyone else, but to empower yourself and stay capable for life.
These aren’t powerlifting goals. These are what we’d call “strong enough for life.” They’re based on your bodyweight, so they scale to you. And they focus on four essential movement patterns:
💪 PUSH — Bench Press
Push strength supports everything from getting up off the floor to lifting overhead.
- Baseline: Bench Press 60% of your bodyweight for 1 rep Example: 90 lbs for a 150 lb person
- Challenge Goal: Bench Press your full bodyweight for 1 rep Example: 150 lbs for a 150 lb person
💪 PULL — Chin-Up or Pulling Strength
Pulling builds your back, arms, grip, and core—and carries over to posture and injury prevention.
- Baseline: 1 unassisted chin-up
- Challenge Goal: 5+ controlled chin-ups Still working up to that? No problem—we start with rows, assisted pull-ups, and controlled eccentrics.
🦵 SQUAT — Rear Foot Elevated Split Squat
Single-leg strength builds balance, knee control, and power—especially important as we age.
- Baseline: Hold 20% of your bodyweight in each hand for 5 reps per leg Example: 30 lb dumbbells per hand if you weigh 150 lbs
- Challenge Goal: 40% per hand for 5 reps Example: 60 lb dumbbells per hand
🏋️♂️ HINGE — Deadlift (Trap Bar or Barbell)
Deadlifting isn’t just lifting weight—it’s training your ability to pick things up safely and powerfully.
- Baseline: Deadlift your bodyweight for 5 reps Example: 150 lbs for a 150 lb person
- Challenge Goal: 1.5–2x your bodyweight for 5 reps Example: 225–300 lbs
Final Thoughts: Strength for the Long Game
These numbers might sound ambitious—but they’re doable with the right coaching, consistency, and support. And they’re worth it.
Because when you hit these standards, you’re not just getting stronger—you’re becoming more resilient, more confident, and more independent.
At Defining Moment Fitness, we don’t chase fads or trends. We train you for real life—with proper progressions, smart programming, and personal attention every step of the way.
So whether you’re just starting out, rebuilding after an injury, or looking to level up—we’re here to guide you.
💥 Get Stronger. Live Better. Stay Capable.
📍 Mount Pleasant’s trusted personal training studio
📞 843.303.3488