Women's Fitness Benchmarks

Women by weight
	Bench Press/Row 1 Rep Max
Weight (lbs)	<110	110-130	130-150	150-170	170+
Get stronger!	<45	<50	<60	<70	<80
Base	45	50	60	70	80
Average	65	70	80	90	100
Good	85	90	100	110	120
Strong (Boat A Standard)	105	110	120	130	140
Outstanding	125	130	140	150	160
National team all star	145	150	160	170	180

	Bench Press/Row 2 min lactic (nbr of reps)
Weight (lbs)	<110	110-130	130-150	150-170	170+
Get stronger!	<10	<20	<30	<40	<50
Base	10	20	30	40	50
Average	30	40	50	60	70
Good	50	60	70	80	90
Strong (Boat A Standard)	70	80	90	100	110
Outstanding	90	100	110	120	130
National team all star	110	120	130	140	150

	Chin-ups (nbr of reps)
Weight (lbs)	<110	110-130	130-150	150-170	170+
Get stronger!	0	0	0	0	0
Base	1	1	1	1	1
Average	5	3	3	2	1
Good	10	8	7	6	3
Strong (A boat Standard)	15	14	12	10	7
Outstanding	22	20	18	15	11
National team all star	35	30	25	20	15

	Dips (nbr of reps)
Weight (lbs)	<110	110-130	130-150	150-170	170+
Get stronger!	0	0	0	0	0
Base	1	1	1	1	1
Average	6	3	3	2	1
Good	11	9	8	7	3
Strong (Boat A Standard)	17	16	14	11	8
Outstanding	25	23	20	17	12
National team all star	39	34	28	23	17

	4km Run (minutes)
Weight (lbs)	<140	140-165	165+
Get Faster!	>25:00	>25:30	>26:00
Base	25:00	25:30	26:00
Average	23:00	23:30	24:00
Good	21:30	22:00	22:30
Strong (Boat A Standard)	20:00	20:30	21:00
Outstanding	18:45	19:15	19:45
National team all star	17:30	18:00	18:30