Strength Training for Women

[Tik]

Hi,

I'm just wondering where other people are at with their strength training. I don't really have any comparison for myself, and I'm not sure what my goals should be!

I'm 5'3, currently 191lbs, and here are just some exercises and weights can do:
Smith machine chest press: 100lbs
Lat pull downs 65lbs
Deadlift with dumbells 25lbs each side
Leg press: 280lbs
Dumbbell curls: 35lbs
Military press: 45lbs
Smith machine squats: 250lbs
Medicine ball one arm push ups - 8 per side at a time

I'd really love to know what others (men and women) are doing, and can do! Also different exercises and weights! I would love to know the potential of my body, and what I can strive for!!

 

[Jeanette401]

I'm 5'4" ~155 lbs.

One note: Any of the machines that have cables can be calibrated very differently. I've noticed that at different gym locations the lat pulldown is VERY different. I.e. one I can do 120 lbs, and the other, 90 is about the top.

My normal workout is generally trap bar deadlift (you stand in the middle of it), pushups, rows or lat pulldowns and planks.

Trap bar deadlift - 125 lbs
Squats - 90lb (May be more, haven't done them in a while)
Leg press machine - 160 lbs.
Bench press - 70 (haven't done these in ages due to shoulder issues)
DB chest press - 35 each side
Pullovers - 40 lb DB
DB Rows - 40 lb each side
Lat pulldown - 90 or 120 depending on machine
Assisted pullups - 42 lb assist
Planks - 1 min 30 secs
Back extensions - 20 lb weight held

My goals are generally 'better' and 'no injuries'