I decided to create this graph so women, personal trainers, and strength coaches could gauge their progress in lower body strength exercises and create expectations, goals, and benchmarks. The graph below represents the hypothetical average lower body strength gains for a woman who trains with me two times per week. Nevertheless, hopefully this graph will provide you with some insights.
Many lucky ladies can develop amazing glutes without going too heavy by just focusing on glute activation and using a controlled tempo with lots of time under tension. However, she highly activates her glutes and performs a ton of volume.
Therefore, you should always make sure your strength is gained through great form and proper glute activation. However, everyone can indeed improve their glutes, and you just do the best you can with what mother nature gave you! Good to know for setting program goals! Thanks for mentioning the bar weight as that was a question I had when you say , does that include the bar? I love your blog it really helps out and keeps a person motivated! Oh and I just got my ankle weights today, thanks your interview with the brazilian model and Kellies workout!
Always count the bar. For us men it is easier because pretty much everyone knows somebody that works out, but with women it is not that way. Can you help me do it online? Will you please help me or direct me somewhere? Let me know….. I know advanced lifters might stall completely, but what about beginners? Male 19 Year Olds 53kg The average squat for this weight class is kg.
Takeaway Across the weight classes, the 53kg 19 year olds have the strongest squats on average compared to the other body weight categories. Female 19 Year Olds 43kg The average squat for this weight class is 73kg. Takeaway Across the weight classes, the 52kg 19 year olds have the strongest squats on average compared to the other body weight categories. Male 20 Year Olds 53kg The average squat for this weight class is kg.
Takeaway The data shows that the relative squat strength of male 20 year olds has a downward trend as weight classes increase. Female 20 Year Olds 43kg The average squat for this weight class is 76kg. Takeaway The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 43kg class with squats of 1. Male 21 Year Olds 53kg The average squat for this weight class is kg.
Takeaway As the weight classes increase, the average relative strength decreases for the 21 year old males. Female 21 Year Olds 43kg The average squat for this weight class is 75kg.
Takeaway Across the weight classes, the 47kg 21 year olds have the strongest squats on average compared to the other body weight categories. Male 22 Year Olds 53kg The average squat for this weight class is kg. Takeaway The average relative squat strength has a downward trend as the weight classes increase, with the strongest squats from the 66kg class at 2.
Female 22 Year Olds 43kg The average squat for this weight class is 74kg. Takeaway According to the data, the lighter lifters have stronger squats on average than the heavier weight classes when body weight is factored in. Male 23 Year Olds 53kg The average squat for this weight class is 96kg. Takeaway The weight class with the strongest relative squat for 23 year olds is the 66kg class with average squats of 2.
Female 23 Year Olds 43kg The average squat for this weight class is 73kg. Takeaway The data shows that for female 23 year olds relative strength decreases as the weight classes increase. Male 24 Year Olds 53kg The average squat for this weight class is kg.
Takeaway Across the weight classes, the 53kg 24 year olds have the strongest squats on average compared to the other body weight categories. Female 24 Year Olds 43kg There is no data for this weight class.
Takeaway The data shows that as the weight classes increase, relative strength decreases. Male 25 Year Olds 53kg The average squat for this weight class is kg. Takeaway The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 53kg and 66kg classes with squats of 2. Female 25 Year Olds 43kg There is no data for this weight class.
Takeaway The data shows that as the weight classes increase there is a downward trend in relative strength. Male 26 Year Olds 53kg The average squat for this weight class is kg. Takeaway For the 26 year old males, the kg class has the weakest squat strength relative to their body weight at 2.
Female 26 Year Olds 43kg There is no data for this weight class. Takeaway For 26 year old females, there is a downward trend in relative strength as weight classes increase. Male 27 Year Olds 53kg There is no data for this weight class. Takeaway The kg class has the weakest squat strength relative to their body weight at 1. Female 27 Year Olds 43kg The average squat for this weight class is 65kg.
Takeaway For 27 year old women, the weight class with the highest relative squat strength is the 47kg class at 1. Male 28 Year Olds 53kg There is no data for this weight class.
Takeaway According to the data, the kg class has the weakest squat strength relative to their body weight at 1. Female 28 Year Olds 43kg There is no data for this weight class. Takeaway For 28 year old females, the 47kg weight class had the highest relative squat strength at 1. Male 29 Year Olds 53kg There is no data for this weight class.
Takeaway Among 29 year old males, the kg class has the weakest squat strength relative to their body weight at 1. Female 29 Year Olds 43kg There is no data for this weight class. Takeaway The data shows that the 52kg class has the highest relative squat strength for 29 year old females at 1. Male 30 Year Olds 53kg There is no data for this weight class. Takeaway The data shows that there is a downward trend in relative strength as the weight classes increase.
Female 30 Year Olds 43kg There is no data for this weight class. Takeaway For 30 year old females there is a very similar level of relative strength among the kg classes, but the 47kg did have the highest relative squat strength at 1. Male 31 Year Olds 53kg There is no data for this weight class. Takeaway For 31 year old males, there continues to be a decrease in relative strength as the weight classes increase. Female 31 Year Olds 43kg There is no data for this weight class. Takeaway For 31 year old females, relative strength decreases as the weight classes increase as well.
Male 32 Year Olds 53kg There is no data for this weight class. Takeaway There is a downward trend of relative strength as weight classes increase for 32 year old males. Female 32 Year Olds 43kg The average squat for this weight class is 60kg. Takeaway For 32 year old females, the 52kg class has the highest relative squat strength at 1. Male 33 Year Olds 53kg There is no data for this weight class. Looking for a workout to get started?
You can reasonably pursue the same workout routines as the guys and not see the same results in terms of your figure—which could be good news or bad news for you. To maximize your strength gains in the gym, you need to be giving your muscles what they need to recover and grow. You should be looking to consume, at minimum, 0. Chicken, eggs, beans, nuts, and yogurt make great additions to any strength-building diet. The most likely explanation is that men can have over 7 times as much testosterone as women.
Testosterone plays a critical role in muscle growth and strength, accounting for the difference. But typically, men have more Type II muscle fibers, known for producing greater power output during lifts. You also have to consider how bodyweight, height, and stature differ between men and women, and how this might impact weightlifting abilities.
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