[FitGirlyGirl]

I have been doing some light strength training for a couple months. Today I decided to go join the boys in the weight room at the gym. I know I have a lot of work to do, but I am wondering just how much of a wuss I am with my current bench press capabilities. Is there any reliable way of knowing what I should be able to do? Today I did 95 bench pressing (I am not impressed, but I'll get there) and I was able to squat, on a strange machine contraption thing, 300 (ok, I'm a little impressed with me). Is there a norm for what a female should be able to do? I want to set goals for myself, but I don't want them to be either wuss goals or unattainable and I have no clue.

[Lifeguard]

It really is very variable. And different people have different areas of strength. I rock the deadlift but have never been able to break 100lbs with bench press. The important thing is your challenging yourself.

[ddc]

Everyone is different, so don't compare yourself to anyone else.

The MOST important thing is to listen to your body and don't injure yourself

[sacha]

I am positive that you used a smith machine for your squats (google the term and see it). However, at 300lb squat, that could not have been a full proper squat (parallel or below) as an elite 199lb+ bodyweight female ("elite" meaning competing at a national level) can do a one rep max at 303lbs. I'm not sure if you counted the weight wrong or did a tiny squat.

http://www.exrx.net/Testing/WeightLi...Standards.html

As for the bench, if you actually did 95lbs at your bodyweight of 178lbs in full and proper form, you would be between a novice and intermediate, which is a really good amount.

http://www.exrx.net/Testing/WeightLi...Standards.html