Fitness influencer Ryan Fischer has sparked conversations about gym capabilities by listing 10 things he believes every woman should be able to do but claims most cannot. While his statements have drawn attention, experts suggest evaluating such benchmarks through a balanced perspective, recognizing that fitness is a deeply personal journey. The list includes specific physical feats such as running a mile in under nine minutes, bench pressing 70% of one’s body weight, and performing a deadlift at 1.25 times body weight.
Fischer’s post emphasizes strength, endurance, and flexibility, elements that form the foundation of fitness. However, the notion of universal benchmarks has drawn mixed reactions. Personal trainers and physiologists assert that fitness goals should be individualized, accommodating differences in body type, age, and overall health. These factors influence what one can realistically achieve at the gym, and the pressure to meet a fixed list could lead to frustration rather than motivation.
For instance, bench pressing 70% of body weight and squatting one’s entire body weight require a strong foundation in strength training. While these exercises enhance muscle tone and functional strength, trainers recommend progression tailored to individual readiness. Without gradual adaptation, such exercises risk strain or injury, particularly for those new to weightlifting.
The unassisted pull-up, a milestone in upper body strength, often intimidates beginners. Experts highlight that pull-ups demand a combination of grip strength, back muscles, and core stability. Women with consistent training can achieve this goal, but expecting it without proper preparation undermines the journey it takes to build up to that level. Similarly, achieving a 90-second plank or completing 15 push-ups in a row reflects core strength and endurance, yet both require time and effort for those not accustomed to such exertion.
One of Fischer’s points focuses on flexibility: touching one’s toes without bending the knees. Flexibility varies among individuals due to factors like muscle tightness and past injuries. While stretching and yoga can enhance flexibility, it remains a component of fitness often overlooked in comparison to strength or stamina, even though it plays a crucial role in overall physical health.
The list also includes practical functional fitness tasks, such as carrying half one’s body weight for 50 meters in a farmer’s walk. This task replicates real-life movements, emphasizing the importance of strength in daily activities. Still, trainers caution against pushing too hard too soon. Proper form is key to avoiding back or shoulder injuries when carrying heavy weights.
Fischer’s final benchmarks, running a mile in under nine minutes and completing 10 consecutive burpees, focus on cardiovascular fitness. Running and burpees engage the heart and lungs, enhancing endurance and calorie burn. While these activities are excellent for overall fitness, many people require structured plans to build stamina.
Beyond the specifics of Fischer’s list, fitness professionals advocate for a broader understanding of health. Fitness encompasses more than achieving physical milestones; mental resilience, consistency, and balanced nutrition are equally vital. Trainers urge women not to compare themselves to influencers or athletes with years of experience. Instead, they should set realistic goals that align with their abilities and aspirations.
Dr. Meera Singh, a physiotherapist, believes Fischer’s list can inspire but warns against turning it into a rigid standard. “Goals like these can motivate people to strive for better fitness, but each person’s journey is different. Overemphasis on hitting specific numbers might lead to discouragement,” she explains.
Fitness enthusiasts who resonate with Fischer’s challenges should approach them methodically. Trainers recommend beginning with foundational movements and progressively increasing intensity. Support from fitness communities, personal trainers, or even online tutorials can provide the necessary guidance to master challenging exercises safely.
Ultimately, fitness is not a race but a lifelong commitment to health and well-being. While Fischer’s list offers insight into strength, endurance, and flexibility benchmarks, the broader goal should be to create a sustainable and enjoyable fitness routine. By focusing on progress rather than perfection, women can celebrate their achievements and cultivate confidence in their fitness journeys.
Fitness journeys are often as much about mindset as they are about physical capabilities. Ryan Fischer’s list taps into a growing narrative about setting measurable goals in the gym, but it also highlights the pressure many people face when striving to meet external standards. Dr. Ananya Roy, a sports psychologist, points out that such benchmarks can have a double-edged effect. “While challenges push us to excel, they should not overshadow the importance of enjoying the process,” she says. “Fitness should be empowering, not anxiety-inducing.”
The focus on strength in Fischer’s list brings attention to a critical aspect of women’s fitness: overcoming stereotypes. Strength training for women has gained traction in recent years, breaking outdated norms that emphasized only cardio or toning exercises. Achieving benchmarks like deadlifts or pull-ups not only boosts physical health but also fosters confidence. Strength is empowering, and as more women embrace it, the idea of fitness expands to include resilience and self-sufficiency.
Another key point in Fischer’s list is the incorporation of functional fitness. Exercises like the farmer’s walk or burpees are not just gym activities; they mimic everyday movements. Carrying groceries, climbing stairs, or running errands all require strength and endurance. Functional fitness prepares the body for these activities, reducing the risk of injuries and improving quality of life. Trainers advocate for such exercises because they build practical strength that goes beyond aesthetic goals.
However, experts also stress that rest and recovery are as vital as the effort put into achieving these benchmarks. Overtraining or obsessing over milestones can lead to burnout or injuries. Fitness coaches recommend listening to one’s body, ensuring adequate sleep, and incorporating rest days into workout routines. Stretching, yoga, or even leisurely walks on off days can help maintain overall fitness without overexertion.
Nutrition also plays a crucial role in achieving fitness goals. Without proper fuel, the body cannot perform optimally. Registered dietitian Priya Menon emphasizes the importance of a balanced diet. “Strength and endurance are built in the gym but supported by what you eat. Protein for muscle repair, carbs for energy, and healthy fats for overall health create a foundation for success,” she explains. Supplements can also help fill nutritional gaps, but they should complement, not replace, whole foods.
Additionally, fitness benchmarks must consider accessibility. Not everyone has access to high-end gyms or equipment necessary for exercises like bench presses or farmer’s walks. Bodyweight exercises, resistance bands, or even household items like water bottles can be substitutes. Fitness enthusiasts can modify routines to suit their environments without compromising progress.
Age and fitness history also influence what individuals can achieve. A woman in her 20s with an active lifestyle may meet Fischer’s benchmarks more easily than someone in their 40s just beginning their fitness journey. Trainers encourage women to embrace their starting points and view fitness as a gradual, sustainable process. What matters most is consistency and showing up for oneself, regardless of the pace of progress.
Community support can significantly enhance motivation. Gyms, fitness classes, or even online groups provide camaraderie and accountability. Sharing victories, big or small, with others reinforces the joy of working out and builds a supportive network. Encouragement from peers often helps women push past mental and physical barriers.
Lastly, mental health benefits should not be overlooked. Fitness reduces stress, boosts mood, and enhances overall well-being. Women who engage in regular physical activity often report increased self-esteem and better emotional balance. Whether one can perform a perfect pull-up or hold a plank for 90 seconds, the mental clarity and satisfaction derived from exercise are universal rewards.
Ryan Fischer’s list serves as an intriguing glimpse into the possibilities of fitness. However, its true value lies in encouraging women to set goals that resonate personally. Fitness is not about competing with others or adhering to rigid standards; it is about celebrating individuality and embracing the journey toward a healthier, happier self. By redefining success in fitness as a personal triumph, women can achieve more than just physical milestones—they can transform their lives.