How much exercise do I need to do to be stronger than the average man?
I should clarify, I mean the average active young healthy man. I am born female and am tired of being scared of men, I would feel much better if I knew I was physically more capable. As for my current self, I am 5'6, 195 pounds. I had done some weight loss and exercise around a year ago and went from 240 to 165 but have gained weight again due to decreased activity which I am disappointed with and also birth control. I don't particularly care about being thin or looking a certain way the decreased activity and mobility is what bothers me due to my reduced physical strength.
The exercise level I am used to and can get back to is pretty much all in my hobby, which is roller skating. I used to skate figure competitively and now will dance and practice tricks in the rink and go to the skate park. This means though that my muscle distribution is too heavily favored to my legs and my whole upper body needs a lot of work. I can easily skate intensely for 2-3 hours at a time so I have no issue getting cardio and lower body there. Upper body time and extra strength building is what I need to know.
Right now I can probably lift around 120ibs, I have been able to lift up to around 150. This isn't exact but it is based on people over lifted, albeit not with ease. I would like to be able to have the strength against a large man ideally, so a bit more than that. I am not necessarily starting from a point of weakness I don't have any difficulty lifting anything or doing anything in day to day life. I am just very mediocre in my ability right now which I feel isn't enough against a large man.
I'm planning to start sparring consentually with my boyfriend to learn to fight in a mental capacity, Ive considered martial arts but I'm not really looking to fight in set enviorments for it, I'm looking for rough guerilla warfare lol. Like biting and low punches anything goes kind of thing so I am truly trained to hold my own more than a man. I would go military but I don't support it on a moral level. Plus I think I'd need to do some work before being ready for that level. I also would like to learn to shoot guns well but this is seperate, just to address the why not just use a weapon thing. I currently also have several machetes and metal bats.
But yeah, any tips from active folk on how much time I should spend excersisng, types of routines to do, reccomendations, anything is welcome and helpful. I eventually plan on going on testosterone hrt after getting a breast reduction to look physically male but also I'm hoping it will make keeping the strength easier. Until then though I need tips for my current self.