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https://www.crossfitfringe.com/blog/the-50-fitness-awakening-building-strength-and-confidence-one-step-at-a-time
https://www.crossfitfringe.com/blog/the-50-fitness-awakening-building-strength-and-confidence-one-step-at-a-time
https://www.crossfitfringe.com/blog/the-50-fitness-awakening-building-strength-and-confidence-one-step-at-a-time
https://www.crossfitfringe.com/blog/the-50-fitness-awakening-building-strength-and-confidence-one-step-at-a-time
Let’s be honest—strength isn’t about gym selfies or outlifting the person next to you.
It’s about capability. Confidence. And being able to live your life fully, without hesitation.
That means carrying the groceries in one trip. Picking up your kids—or grandkids. Pushing your suitcase overhead on a plane. And feeling at home in your own body.
Too often, women are told that strength training is about “toning” or staying small.
We call B.S.
At CrossFit Fringe, we believe strength is for everyone. And for women, that means having clear, realistic standards to train for—not to impress anyone, but to feel strong, capable, and ready for anything.
These aren’t elite-athlete numbers. They’re what we’d call “strong enough for life”—and they’re designed to meet you where you are.
If you’re already hitting these minimums, amazing.
If not, now you’ve got a target.
And if you're ready to level up?
We’ve got Gamechanger Goals to chase.
We use bodyweight-based targets so they scale up or down with you.
For reference, we’ll use a 150 lb woman throughout the examples.
Pushing strength translates to everything from floor transfers to lifting awkward objects.
Chin-ups build back, arms, grip, and serious confidence.
They’re tough—but so worth it.
Not there yet?
Start with ring rows, negatives, or banded chin-ups.
We also recommend Personal Training for creating a structured and sustainable progression.
Why split squats? They’re safer than heavy back squats and incredibly effective for unilateral strength and balance.
Deadlifts teach you how to lift real-world heavy things safely—and feel like a total badass doing it.
This is the movement that makes you the go-to “heavy lifter” in your family. Trust us.
These numbers might feel intimidating—and that’s okay.
Most women have never been shown what they’re truly capable of.
But that doesn’t mean you shouldn’t go after it.
Start by working toward the minimums in all four categories.
Once you’re there, chip away at the Gamechangers. They’re called that for a reason.
And if you hit those goals but still feel stuck? It’s probably time to look at nutrition, recovery, or stress—not strength.
Get stronger. Move with confidence. And never stop proving what you’re capable of.
Because strength training isn’t about looking the part—it’s about living better.
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