Bench Pin Press Standards (kg)

The average Bench Pin Press is 113 kg for men and 60 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Bench Pin Press strength standards are based on 95,353 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Bench Pin Press Standards (kg)

Weight

Strength Level	Weight
Beginner	58 kg
Novice	83 kg
Intermediate	113 kg
Advanced	147 kg
Elite	185 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

How much should I be able to Bench Pin Press? (kg)

What is the average Bench Pin Press? The average Bench Pin Press weight for a male lifter is 113 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Pin Press? Male beginners should aim to lift 58 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	31	46	65	88	113
55	36	52	73	97	123
60	41	59	80	105	132
65	46	65	87	113	141
70	51	71	94	121	150
75	56	77	101	129	158
80	61	82	107	136	166
85	66	88	113	143	174
90	70	93	119	149	181
95	75	98	125	156	188
100	79	103	131	162	195
105	84	108	136	168	202
110	88	113	142	174	208
115	92	117	147	180	215
120	96	122	152	186	221
125	100	126	157	191	227
130	104	130	162	196	233
135	107	135	166	202	238
140	111	139	171	207	244

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	70	96	125	157
20	57	80	110	143	180
25	58	83	113	147	185
30	58	83	113	147	185
35	58	83	113	147	185
40	58	83	113	147	185
45	55	78	107	139	175
50	52	73	100	130	163
55	48	67	92	120	151
60	43	62	84	110	138
65	39	56	76	99	125
70	35	50	68	89	112
75	32	45	61	80	101
80	28	40	55	72	90
85	25	36	49	64	81
90	23	32	44	58	72

How many sets and reps of Bench Pin Press should I do?

These are the most popular Bench Pin Press workouts done by male lifters:

4x5 8%

3x10 6%

4x8 6%

4x6 6%

4x4 5%

3x6 5%

4x3 5%

3x5 5%

3x3 4%

3x8 4%

Rank	Sets	Reps	Percent	Workouts
1	4	5	8%	20
2	3	10	6%	16
3	4	8	6%	15
3	4	6	6%	15
5	4	4	5%	14
5	3	6	5%	14
5	4	3	5%	14
8	3	5	5%	12
9	3	3	4%	11
9	3	8	4%	11

Female

Female Bench Pin Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	24 kg
Novice	40 kg
Intermediate	60 kg
Advanced	84 kg
Elite	111 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

How much should I be able to Bench Pin Press? (kg)

What is the average Bench Pin Press? The average Bench Pin Press weight for a female lifter is 60 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Pin Press? Female beginners should aim to lift 24 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	11	22	36	54	74
45	14	25	40	59	80
50	16	28	44	64	86
55	19	32	48	69	92
60	21	35	52	73	97
65	24	38	56	77	102
70	26	40	59	81	106
75	28	43	62	85	111
80	30	46	66	89	115
85	32	48	69	92	119
90	34	51	71	96	122
95	36	53	74	99	126
100	38	55	77	102	130
105	40	58	80	105	133
110	42	60	82	108	136
115	43	62	85	111	140
120	45	64	87	114	143

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	34	51	72	95
20	24	39	58	82	108
25	24	40	60	84	111
30	24	40	60	84	111
35	24	40	60	84	111
40	24	40	60	84	111
45	23	38	57	80	105
50	22	35	53	75	98
55	20	32	49	69	91
60	18	30	45	63	83
65	16	27	40	57	75
70	15	24	36	51	68
75	13	22	33	46	61
80	12	19	29	41	54
85	11	17	26	37	49
90	10	16	23	33	44

How many sets and reps of Bench Pin Press should I do?

These are the most popular Bench Pin Press workouts done by female lifters:

3x3 21%

5x8 21%

2x3 7%

3x8 7%

3x7 7%

3x2 7%

3x10 7%

4x5 7%

3x5 7%

2x5 7%

Rank	Sets	Reps	Percent	Workouts
1	3	3	21%	3
1	5	8	21%	3
3	2	3	7%	1
3	3	8	7%	1
3	3	7	7%	1
3	3	2	7%	1
3	3	10	7%	1
3	4	5	7%	1
3	3	5	7%	1
3	2	5	7%	1

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Bench Pin Press strength standards

Strength Level analysed 3,399 qualifying results from 95,353 community lifts to produce our Bench Pin Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	95,353
Qualifying results	3,399
Male results	3,148
Female results	251
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	31	46	65	88	113
55	36	52	73	97	123
60	41	59	80	105	132
65	46	65	87	113	141
70	51	71	94	121	150
75	56	77	101	129	158
80	61	82	107	136	166
85	66	88	113	143	174
90	70	93	119	149	181
95	75	98	125	156	188
100	79	103	131	162	195
105	84	108	136	168	202
110	88	113	142	174	208
115	92	117	147	180	215
120	96	122	152	186	221
125	100	126	157	191	227
130	104	130	162	196	233
135	107	135	166	202	238
140	111	139	171	207	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	70	96	125	157
20	57	80	110	143	180
25	58	83	113	147	185
30	58	83	113	147	185
35	58	83	113	147	185
40	58	83	113	147	185
45	55	78	107	139	175
50	52	73	100	130	163
55	48	67	92	120	151
60	43	62	84	110	138
65	39	56	76	99	125
70	35	50	68	89	112
75	32	45	61	80	101
80	28	40	55	72	90
85	25	36	49	64	81
90	23	32	44	58	72

Rank	Sets	Reps	Percent	Workouts
1	4	5	8%	20
2	3	10	6%	16
3	4	8	6%	15
3	4	6	6%	15
5	4	4	5%	14
5	3	6	5%	14
5	4	3	5%	14
8	3	5	5%	12
9	3	3	4%	11
9	3	8	4%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
40	11	22	36	54	74
45	14	25	40	59	80
50	16	28	44	64	86
55	19	32	48	69	92
60	21	35	52	73	97
65	24	38	56	77	102
70	26	40	59	81	106
75	28	43	62	85	111
80	30	46	66	89	115
85	32	48	69	92	119
90	34	51	71	96	122
95	36	53	74	99	126
100	38	55	77	102	130
105	40	58	80	105	133
110	42	60	82	108	136
115	43	62	85	111	140
120	45	64	87	114	143

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	34	51	72	95
20	24	39	58	82	108
25	24	40	60	84	111
30	24	40	60	84	111
35	24	40	60	84	111
40	24	40	60	84	111
45	23	38	57	80	105
50	22	35	53	75	98
55	20	32	49	69	91
60	18	30	45	63	83
65	16	27	40	57	75
70	15	24	36	51	68
75	13	22	33	46	61
80	12	19	29	41	54
85	11	17	26	37	49
90	10	16	23	33	44

Rank	Sets	Reps	Percent	Workouts
1	3	3	21%	3
1	5	8	21%	3
3	2	3	7%	1
3	3	8	7%	1
3	3	7	7%	1
3	3	2	7%	1
3	3	10	7%	1
3	4	5	7%	1
3	3	5	7%	1
3	2	5	7%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	31	46	65	88	113
55	36	52	73	97	123
60	41	59	80	105	132
65	46	65	87	113	141
70	51	71	94	121	150
75	56	77	101	129	158
80	61	82	107	136	166
85	66	88	113	143	174
90	70	93	119	149	181
95	75	98	125	156	188
100	79	103	131	162	195
105	84	108	136	168	202
110	88	113	142	174	208
115	92	117	147	180	215
120	96	122	152	186	221
125	100	126	157	191	227
130	104	130	162	196	233
135	107	135	166	202	238
140	111	139	171	207	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	70	96	125	157
20	57	80	110	143	180
25	58	83	113	147	185
30	58	83	113	147	185
35	58	83	113	147	185
40	58	83	113	147	185
45	55	78	107	139	175
50	52	73	100	130	163
55	48	67	92	120	151
60	43	62	84	110	138
65	39	56	76	99	125
70	35	50	68	89	112
75	32	45	61	80	101
80	28	40	55	72	90
85	25	36	49	64	81
90	23	32	44	58	72

Rank	Sets	Reps	Percent	Workouts
1	4	5	8%	20
2	3	10	6%	16
3	4	8	6%	15
3	4	6	6%	15
5	4	4	5%	14
5	3	6	5%	14
5	4	3	5%	14
8	3	5	5%	12
9	3	3	4%	11
9	3	8	4%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
40	11	22	36	54	74
45	14	25	40	59	80
50	16	28	44	64	86
55	19	32	48	69	92
60	21	35	52	73	97
65	24	38	56	77	102
70	26	40	59	81	106
75	28	43	62	85	111
80	30	46	66	89	115
85	32	48	69	92	119
90	34	51	71	96	122
95	36	53	74	99	126
100	38	55	77	102	130
105	40	58	80	105	133
110	42	60	82	108	136
115	43	62	85	111	140
120	45	64	87	114	143

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	34	51	72	95
20	24	39	58	82	108
25	24	40	60	84	111
30	24	40	60	84	111
35	24	40	60	84	111
40	24	40	60	84	111
45	23	38	57	80	105
50	22	35	53	75	98
55	20	32	49	69	91
60	18	30	45	63	83
65	16	27	40	57	75
70	15	24	36	51	68
75	13	22	33	46	61
80	12	19	29	41	54
85	11	17	26	37	49
90	10	16	23	33	44

Rank	Sets	Reps	Percent	Workouts
1	3	3	21%	3
1	5	8	21%	3
3	2	3	7%	1
3	3	8	7%	1
3	3	7	7%	1
3	3	2	7%	1
3	3	10	7%	1
3	4	5	7%	1
3	3	5	7%	1
3	2	5	7%	1

Bench Pin Press Standards (kg)

Male

Male Bench Pin Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Bench Pin Press? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Bench Pin Press should I do?

Female

Female Bench Pin Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Bench Pin Press? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Bench Pin Press should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Bench Pin Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	31	46	65	88	113
55	36	52	73	97	123
60	41	59	80	105	132
65	46	65	87	113	141
70	51	71	94	121	150
75	56	77	101	129	158
80	61	82	107	136	166
85	66	88	113	143	174
90	70	93	119	149	181
95	75	98	125	156	188
100	79	103	131	162	195
105	84	108	136	168	202
110	88	113	142	174	208
115	92	117	147	180	215
120	96	122	152	186	221
125	100	126	157	191	227
130	104	130	162	196	233
135	107	135	166	202	238
140	111	139	171	207	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	70	96	125	157
20	57	80	110	143	180
25	58	83	113	147	185
30	58	83	113	147	185
35	58	83	113	147	185
40	58	83	113	147	185
45	55	78	107	139	175
50	52	73	100	130	163
55	48	67	92	120	151
60	43	62	84	110	138
65	39	56	76	99	125
70	35	50	68	89	112
75	32	45	61	80	101
80	28	40	55	72	90
85	25	36	49	64	81
90	23	32	44	58	72

Rank	Sets	Reps	Percent	Workouts
1	4	5	8%	20
2	3	10	6%	16
3	4	8	6%	15
3	4	6	6%	15
5	4	4	5%	14
5	3	6	5%	14
5	4	3	5%	14
8	3	5	5%	12
9	3	3	4%	11
9	3	8	4%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
40	11	22	36	54	74
45	14	25	40	59	80
50	16	28	44	64	86
55	19	32	48	69	92
60	21	35	52	73	97
65	24	38	56	77	102
70	26	40	59	81	106
75	28	43	62	85	111
80	30	46	66	89	115
85	32	48	69	92	119
90	34	51	71	96	122
95	36	53	74	99	126
100	38	55	77	102	130
105	40	58	80	105	133
110	42	60	82	108	136
115	43	62	85	111	140
120	45	64	87	114	143

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	34	51	72	95
20	24	39	58	82	108
25	24	40	60	84	111
30	24	40	60	84	111
35	24	40	60	84	111
40	24	40	60	84	111
45	23	38	57	80	105
50	22	35	53	75	98
55	20	32	49	69	91
60	18	30	45	63	83
65	16	27	40	57	75
70	15	24	36	51	68
75	13	22	33	46	61
80	12	19	29	41	54
85	11	17	26	37	49
90	10	16	23	33	44

Rank	Sets	Reps	Percent	Workouts
1	3	3	21%	3
1	5	8	21%	3
3	2	3	7%	1
3	3	8	7%	1
3	3	7	7%	1
3	3	2	7%	1
3	3	10	7%	1
3	4	5	7%	1
3	3	5	7%	1
3	2	5	7%	1