More and more women are adding barbells, dumbbells and resistance training into their routines, moving beyond cardio-only workouts – and for good reason. Beyond building muscle, strength training is one of the best things you can do for your long-term health. A recent Harvard-led study even found that just 90 minutes of resistance training each week can lower your risk of premature death as well as conditions like dementia and heart disease.
Jump to: How to Set Your Own Lifting Goal | Weightlifting Goals: 20s, 30s, 40-50s, 60+
But whether you’ve recently embraced strength training or it’s been steady in your routine over the years, one question is constant: Is there a certain amount of weight you be able to lift? And does it change with age?
In this guide, experts explain exactly how to determine ideal lifting goals and how they can evolve through each decade of life.
Meet the Experts: Jacob Van Den Meerendonk, PT, DPT, is a physical therapist and health educator. Jordan Farrell, is an ACSM-certified exercise physiologist. Brittany Watts, CPT, is a NASM-certified personal trainer and Tone House head coach based in NYC.
What determines what you “should” be able to lift?
Lately, social media has been recirculating the idea that everyone should ideally be able to deadlift two times your bodyweight and squat one and a half times your bodyweight – but is that a valid number to strive for?
To be clear, these targets didn’t appear out of nowhere; they actually originated decades ago as performance milestones – specifically for experienced male lifters, not females and not everyday gym-goers. “These benchmarks can certainly be motivating, but they are a bit misleading, especially if they are treated like universal standards,” says physical therapist Jacob Van Den Meerendonk.
Rather, “strength is highly individual,” Van Den Meerendonk explains. The “right” amount of weight isn’t determined by your bodyweight – or age, for that matter – alone. “We need to consider your individual goals, movement quality, health history and ability to recover.”
It makes a lot of sense when you think about it. Two 40-year-olds with the same measurements will likely still have different strength capacities due to differences in training history, muscle mass, hormones, recovery and injury history. In that case, adding a one-size-fits-all goal number like lifting twice their bodyweight is arbitrary.
Bottom line: There’s no universal equation or specific number everyone “should” be able to lift. But rather, factors like genetics, body proportions, training history, injuries and age can all influence “strength potential,” says Brittany Watts. Here’s a bit more about the factors experts say matter most:
Training History
If you haven’t spent much time lifting weights, don’t count yourself out. It’s your cumulative exposure to resistance training – not the number of years you’ve spent at the gym–that counts. “The body adapts to the stresses it is repeatedly exposed to,” explains Farrell. “Someone who has consistently challenged their muscles and nervous system over time will generally have a greater capacity for strength than someone who has been largely sedentary most of their life.”
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Overall Health Status
Everything from your physical and mental health, sleep, strength levels, nutrition and previous injuries can influence how much training you can safely tolerate and recover from. “These factors can influence movement quality, exercise tolerance, recovery and the amount of stress someone can handle safely over time,” says Farrell.
And no, having previous injuries doesn’t mean you should call it quits altogether. “When appropriately progressed, strength training is one of the best ways to build resilience after an injury,” adds Van Den Meerendonk.
Neuromuscular Adaptations
“How much someone can lift is not just a reflection of muscle mass, but a reflection of how effectively their nervous system can recruit and coordinate those muscles,” says Farrell, which comes with practicing the movement and consistency over time. “The brain must effectively communicate with muscles to produce force.” In fact, these neural adaptations can impact strength gains in the early stages of resistance training, before noticeable increases in muscle size occur – this is why beginners often notice they’re getting stronger before they have visible muscle growth.
Mobility and Movement Quality
Before even thinking about lifting heavier, your body needs to ensure it’s moving well. Without enough mobility in areas like the hips, ankles, or upper back, the body compensates in ways that increase stress on other joints and tissues. “We want to have enough mobility to perform the movement safely and efficiently,” says Van Den Meerendonk.
Alongside mobility, technique is just as important. “I always tell people that technique should determine the weight, not the other way around,” he adds. “If your form starts to break down as you add weight, that’s usually a sign you’ve gone beyond what your body is capable of controlling right now.”
READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility
Goals and Lifestyle
One major factor that’s often neglected when thinking about the number you “should” be able to lift is what you are actually training for. Someone preparing for a powerlifting competition or with a physically demanding job will have a very different goal than someone who is sedentary at their desk most of the day or simply wants to be able to keep up with their grandchildren. “The goal of strength training is to prepare your body for the things you actually want or need to do, not just improve numbers in the gym,” explains Van Den Meerendonk.
How to Set Your Own Lifting Goal
Now that we’ve established there’s no specific magic number you “should” be able to lift, it is worth noting there are ways to set goals and find your ideal starting weight. “Start conservatively; the first set can be treated as a test set,” says Watts. “Choose a relatively light weight, perform around 8 to 12 reps and then assess how many more you could have done.”
A good indicator that you’ve chosen the right starting weight is if “the final few reps feel noticeably harder while your technique remains consistent,” says the trainer, adding that if you finish easily and feel like you could’ve kept going, it’s likely too light. On the other end of the spectrum, if you struggle to finish, use momentum, shorten your range of motion, experience pain, or change technique, then the weight is too heavy.
Beginners will likely progress faster as their bodies are adapting to new stimuli – however, progress doesn’t have to mean lifting heavier. “Performing more repetitions with the same weight, improving range of motion, having better control and technique, or finding that a previously difficult workout now feels easier, are all signs that your strength is improving,” says Watts.
Weightlifting Goals, At Every Age and Stage
Now that we understand the factors that influence our strength, here’s a straightforward guide for how to lift optimally through the decades of life – particularly as priorities change – with trainer-recommended benchmarks and strength goals.
20s
Goals: Performing movement patterns such as squatting, hinging, pushing, pulling and lunging with control and a comfortable range of motion.
Focus: Your 20s are all about building healthy exercise habits that set you up for long-term success. With muscle mass, recovery and hormones generally working in your favour, it’s a great phase of life for “mastering foundational lifts while gradually increasing strength,” says Watts. “Recreational lifters should build toward bodyweight squats, bodyweight deadlifts and upper body lifts that progress with experience and steadily improve over time.”
And, as for all phases of life, the exact goal varies considerably amongst individuals. “For the average person, I care more about consistent progressive overload than achieving specific bodyweight multiples,” says Van Den Meerendonk.
Common mistakes: Both Watts and Van Den Meerendonk caution against letting viral workouts and fitness influencers shape expectations. “Don’t compare yourselves to influencers, neglect recovery, chase advanced numbers, or change your program too quickly,” says Watts.
Van Den Meerendonk adds that fixating on weight over technique and training through pain are common mistakes that can increase injury risk.
Expert Tips:
- Trainer: “Prioritise consistency over intensity and build technique now because it pays dividends for decades.”
- Exercise Physiologist: “Hormone levels generally support muscle growth and recovery and muscle density is near its peak, making it a great time to build a strong foundation for function and movement skills.”
- Physical Therapist: “Focus on building good habits and mastering movement patterns first.”
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30s
Goals: Maintaining and/or improving strength across the key movement patterns from your 20s, while comfortably handling everyday tasks like carrying children, lifting luggage and climbing stairs.
Focus: For many, the 30s are when careers, family and other responsibilities begin competing with time in the gym. But that doesn’t mean strength training needs to take a back seat. “Prioritise compound lifts, maintain regular strength sessions and adjust training around life stresses rather than stopping altogether,” says Watts.
Farrell adds that gradual age-related changes in hormones and muscle maintenance can begin around this stage, particularly among those who are inactive. “Hormonal changes may begin to influence how much muscle you maintain and changes in body composition,” she says.
In fact, research shows that beginning around age 30, muscle mass decreases approximately three to eight percent per decade. However, experts stress this doesn’t mean it’s too late to start or get stronger. “Beginners can still make substantial strength gains,” says Watts, while “well-trained adults can continue reaching or maintaining similar relative strength levels achieved in their 20s when training consistently.”
Common mistakes: One of the biggest pitfalls is allowing a busy schedule to derail or stop your workouts altogether. Van Den Meerendonk also cautions against trying to train “as you did in college,” as lifestyle factors such as work demands, sleep and parenting can greatly affect recovery.
Expert Tips:
- Trainer: “Consistency matters far more than perfection.”
- Exercise Physiologist: “This is a good time to address mobility issues and any existing pain points before they become bigger issues later in life.”
- Physical Therapist: “Prioritise compound exercises, adequate protein intake, sleep and regular mobility work to support long-term consistency.”
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40-50s
Goals: Maintaining and/or improving performance in at least one lower-body exercise, one hip-hinge movement, one pushing and one pulling exercise and a loaded carry.
Focus: Muscle preservation becomes especially important during this stage of life, as menopause and declining estrogen levels can affect muscle mass, recovery, body composition and bone health. But again, that doesn’t mean strength training has to stop; rather, it’s an especially crucial tool at this time. “It is important to prioritise strength training two to three days per week with a focus on maintaining muscle over simply preventing weight gain,” says Farrell. “This decade is critical for long-term health.”
Through this phase of life, remember that sustainable progress is more important than constantly pushing for heavier lifts. “Rather than focusing solely on maximal numbers, prioritise maintaining or improving relative strength year over year while moving well,” says Watts.
And even if you’re in your 40s or 50s and haven’t strength trained before, it’s never too late to start. Just be sure to approach it as a beginner and learn proper techniques before adding any weight, advises Watts.
Common mistakes: All three experts warn against letting age stop you from lifting heavy altogether. “Don’t avoid heavy lifting unnecessarily or assume aches mean strength training should stop,” says Watts.
Expert Tips:
- Trainer: “Don’t underestimate what your body is capable of with smart programming.”
- Exercise Physiologist: “Resistance training remains one of the most effective tools for navigating hormonal changes as we age.”
- Physical Therapist: “Train consistently, recover well, address mobility issues early and don’t ignore persistent pain.”
60s +
Goals: Standing up from a chair without using your hands, confidently climbing stairs and carrying groceries, getting up and down from the floor and maintaining good balance.
Focus: From your 60s and beyond, strength training becomes more about maintaining independence, balance and confidence in everyday movements. “Sarcopenia (age-related muscle loss) comes into play here,” says Farrell. “Strength and power decrease faster without training consistently.” In fact, strength training is as important as ever – especially because it can improve balance, decreasing the likelihood of falls and improve bone density – all of which are more of a concern during this stage of life.
At this age, the benchmark moves toward function and everyday living. “Function matters more than numbers,” says Watts. “Can you carry groceries, climb stairs, rise from the floor, lift luggage? Those are meaningful strength goals.” The trainer adds that the 30-second chair stand test (counting how many times you can rise from a seated position in 30 seconds) is a great way to monitor lower-body strength, endurance, mobility and balance over a period of time.
Common mistakes: One of the biggest misconceptions, according to both Watts and Van Den Meerendonk, is believing you’re too old to lift weights. “Avoiding resistance training due to fear of injury” is one of the most common mistakes Watts sees. She adds that while walking is a great form of exercise, it shouldn’t be the only form of movement if maintaining strength is a goal.
Expert Tips:
- Trainer: “It’s never too late to build strength. Even small increases in muscle and strength can have meaningful impacts on longevity, independence and overall quality of life.”
Exercise Physiologist: “Preserve muscle mass and functional strength, train major movement patterns regularly, incorporate balance and stability exercises and focus on activities of daily living like carrying, lifting, climbing stairs and getting up from the floor.” - Physical Therapist: “Avoiding strength training often contributes more to declining function than appropriately supervised exercise. Don’t underestimate the body’s ability to adapt–even later in life.”
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Source: https://www.womenshealthsa.co.za/fitness/feed
