Bench Press

Bench Press Standards

Measured in lb

Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Bench Press standards are based on 36,233,246 lifts by Strength Level users

Male Bench Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner103 lb
Novice154 lb
Intermediate217 lb
Advanced291 lb
Elite372 lb
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.25x
Advanced1.75x
Elite2.00x

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

What is the average Bench Press? The average Bench Press weight for a male lifter is 217 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Press? Male beginners should aim to lift 103 lb (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

BWBeg.Nov.Int.Adv.Elite
1105384125173226
1206397140191247
13073109154208266
14083121169224285
15093133182240302
160102144196255319
170112155209270336
180121166221284352
190130177234298367
200139187246312382
210148197257325397
220156207269338411
230165217280350425
240173227291362438
250181236301374451
260190245312386464
270197254322397476
280205263332408488
290213272341419500
300220280351429511
310228289360439523
AgeBeg.Nov.Int.Adv.Elite
1588131185248317
20101150211284363
25103154217291372
30103154217291372
35103154217291372
40103154217291372
4598146206276353
5092137193259331
5585127179240306
6078115163219280
6570104147198253
706394132177227
755684118159203
805075106142181
85456795127163
90416085115146

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

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

5x5 19%
3x5 14%
3x10 6%
3x8 6%
4x5 4%

Calculate Your Strength Level

lb
lb
years old

Female Bench Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner38 lb
Novice69 lb
Intermediate111 lb
Advanced164 lb
Elite223 lb
Strength LevelBodyweight Ratio
Beginner0.25x
Novice0.50x
Intermediate0.75x
Advanced1.00x
Elite1.50x

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

What is the average Bench Press? The average Bench Press weight for a female lifter is 111 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Press? Female beginners should aim to lift 38 lb (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

BWBeg.Nov.Int.Adv.Elite
90194071111157
100234679121169
110275287130180
120325894139190
1303663101148200
1404069108156209
1504374114163218
1604779120170227
1705183126177235
1805588132184242
1905893137191250
2006297143197257
21065101148203264
22068105153209270
23072109157214277
24075113162220283
25078117167225289
26081121171230295
AgeBeg.Nov.Int.Adv.Elite
15335995139190
203767109159217
253869111164223
303869111164223
353869111164223
403869111164223
453666106155211
50346299146198
55325792135183
60295284123167
65264776111151
70234268100136
7521386189121
8019345480109
851730497197
901527446488

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

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

5x5 16%
3x5 11%
3x10 8%
3x8 6%
4x8 4%

Calculate Your Strength Level

lb
lb
years old

Recommended Program

For Bench Press we recommend following the Candito 6 Week Strength program on Boostcamp.

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get Boostcamp for free on iOS and Android.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.