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A woman's experience with lifting weights also influences how much average weight she can lift. According to ExRx.net, a woman who weighs 97 pounds and is untrained in the exercise should be able to press 50 pounds. At a novice or intermediate level, she should be able to press 65 or 75 pounds, respectively.
Do these moves twice a week using the heaviest weight you can lift for three sets of 10 reps without losing form. More: How Cyclists Should Approach Strength Training. Every three to four weeks, increase weight and decrease reps until you're using a weight you can lift for three sets of four to six reps. For a total-body workout, mix in one of these Quick Cyclist Workouts for Power and Endurance.