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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Bench Press standards are based on 48,718,584 lifts by Strength Level users

How To

Male
Female

Male

Male Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	107 lb
Novice	154 lb
Intermediate	212 lb
Advanced	280 lb
Elite	353 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

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 212 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 107 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	90	128	172	221
120	70	102	142	189	240
130	80	114	156	205	258
140	89	125	170	221	276
150	99	137	183	236	292
160	108	148	196	250	308
170	118	158	208	264	324
180	127	169	220	277	339
190	136	179	231	290	353
200	144	189	243	303	367
210	153	199	254	315	380
220	161	208	265	327	394
230	169	218	275	339	406
240	177	227	285	350	419
250	185	236	295	361	431
260	193	244	305	372	442
270	200	253	314	383	454
280	208	261	324	393	465
290	215	269	333	403	476
300	222	278	342	413	487
310	229	285	351	422	497

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	91	131	181	239	301
20	104	150	207	273	344
25	107	154	212	280	353
30	107	154	212	280	353
35	107	154	212	280	353
40	107	154	212	280	353
45	101	146	201	265	335
50	95	136	188	248	313
55	87	126	173	229	289
60	80	115	158	209	264
65	72	104	143	189	239
70	65	94	129	170	215
75	58	84	116	153	193
80	52	75	104	137	172
85	47	67	93	122	154
90	42	60	83	110	139

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%

4x8 4%

3x6 3%

4x10 3%

2x1 3%

3x3 2%

Rank	Sets	Reps	Percent	Workouts
1	5	5	19%	18667
2	3	5	14%	13631
3	3	10	6%	5925
4	3	8	6%	5582
5	4	5	4%	3750
6	4	8	4%	3449
7	3	6	3%	3373
8	4	10	3%	2733
9	2	1	3%	2680
10	3	3	2%	2418

Calculate Your Strength Level

Female

Female Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	43 lb
Novice	72 lb
Intermediate	112 lb
Advanced	159 lb
Elite	213 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.75x
Advanced	1.10x
Elite	1.45x

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 112 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 43 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	23	44	73	110	152
100	27	50	81	119	163
110	32	56	88	128	173
120	36	61	95	137	183
130	40	67	102	145	192
140	44	72	108	152	201
150	48	77	114	159	209
160	52	82	120	166	217
170	55	86	126	173	224
180	59	91	131	179	232
190	63	95	136	185	238
200	66	99	141	191	245
210	69	103	146	197	251
220	73	107	151	202	258
230	76	111	156	207	264
240	79	115	160	212	269
250	82	119	164	217	275
260	85	122	168	222	280

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	62	95	136	182
20	42	70	109	155	207
25	43	72	112	159	213
30	43	72	112	159	213
35	43	72	112	159	213
40	43	72	112	159	213
45	41	69	106	151	202
50	38	64	99	141	189
55	35	59	91	130	174
60	32	54	83	119	159
65	29	49	75	108	144
70	26	44	68	97	129
75	23	39	61	87	116
80	21	35	54	78	104
85	19	32	49	70	93
90	17	28	44	63	84

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%

4x5 4%

2x1 4%

4x10 4%

3x6 3%

3x3 3%

Rank	Sets	Reps	Percent	Workouts
1	5	5	16%	2541
2	3	5	11%	1728
3	3	10	8%	1281
4	3	8	6%	947
5	4	8	4%	700
6	4	5	4%	616
7	2	1	4%	602
8	4	10	4%	600
9	3	6	3%	495
10	3	3	3%	410

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	90	128	172	221
120	70	102	142	189	240
130	80	114	156	205	258
140	89	125	170	221	276
150	99	137	183	236	292
160	108	148	196	250	308
170	118	158	208	264	324
180	127	169	220	277	339
190	136	179	231	290	353
200	144	189	243	303	367
210	153	199	254	315	380
220	161	208	265	327	394
230	169	218	275	339	406
240	177	227	285	350	419
250	185	236	295	361	431
260	193	244	305	372	442
270	200	253	314	383	454
280	208	261	324	393	465
290	215	269	333	403	476
300	222	278	342	413	487
310	229	285	351	422	497

Age	Beg.	Nov.	Int.	Adv.	Elite
15	91	131	181	239	301
20	104	150	207	273	344
25	107	154	212	280	353
30	107	154	212	280	353
35	107	154	212	280	353
40	107	154	212	280	353
45	101	146	201	265	335
50	95	136	188	248	313
55	87	126	173	229	289
60	80	115	158	209	264
65	72	104	143	189	239
70	65	94	129	170	215
75	58	84	116	153	193
80	52	75	104	137	172
85	47	67	93	122	154
90	42	60	83	110	139

BW	Beg.	Nov.	Int.	Adv.	Elite
90	23	44	73	110	152
100	27	50	81	119	163
110	32	56	88	128	173
120	36	61	95	137	183
130	40	67	102	145	192
140	44	72	108	152	201
150	48	77	114	159	209
160	52	82	120	166	217
170	55	86	126	173	224
180	59	91	131	179	232
190	63	95	136	185	238
200	66	99	141	191	245
210	69	103	146	197	251
220	73	107	151	202	258
230	76	111	156	207	264
240	79	115	160	212	269
250	82	119	164	217	275
260	85	122	168	222	280

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	62	95	136	182
20	42	70	109	155	207
25	43	72	112	159	213
30	43	72	112	159	213
35	43	72	112	159	213
40	43	72	112	159	213
45	41	69	106	151	202
50	38	64	99	141	189
55	35	59	91	130	174
60	32	54	83	119	159
65	29	49	75	108	144
70	26	44	68	97	129
75	23	39	61	87	116
80	21	35	54	78	104
85	19	32	49	70	93
90	17	28	44	63	84

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	90	128	172	221
120	70	102	142	189	240
130	80	114	156	205	258
140	89	125	170	221	276
150	99	137	183	236	292
160	108	148	196	250	308
170	118	158	208	264	324
180	127	169	220	277	339
190	136	179	231	290	353
200	144	189	243	303	367
210	153	199	254	315	380
220	161	208	265	327	394
230	169	218	275	339	406
240	177	227	285	350	419
250	185	236	295	361	431
260	193	244	305	372	442
270	200	253	314	383	454
280	208	261	324	393	465
290	215	269	333	403	476
300	222	278	342	413	487
310	229	285	351	422	497

Age	Beg.	Nov.	Int.	Adv.	Elite
15	91	131	181	239	301
20	104	150	207	273	344
25	107	154	212	280	353
30	107	154	212	280	353
35	107	154	212	280	353
40	107	154	212	280	353
45	101	146	201	265	335
50	95	136	188	248	313
55	87	126	173	229	289
60	80	115	158	209	264
65	72	104	143	189	239
70	65	94	129	170	215
75	58	84	116	153	193
80	52	75	104	137	172
85	47	67	93	122	154
90	42	60	83	110	139

BW	Beg.	Nov.	Int.	Adv.	Elite
90	23	44	73	110	152
100	27	50	81	119	163
110	32	56	88	128	173
120	36	61	95	137	183
130	40	67	102	145	192
140	44	72	108	152	201
150	48	77	114	159	209
160	52	82	120	166	217
170	55	86	126	173	224
180	59	91	131	179	232
190	63	95	136	185	238
200	66	99	141	191	245
210	69	103	146	197	251
220	73	107	151	202	258
230	76	111	156	207	264
240	79	115	160	212	269
250	82	119	164	217	275
260	85	122	168	222	280

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	62	95	136	182
20	42	70	109	155	207
25	43	72	112	159	213
30	43	72	112	159	213
35	43	72	112	159	213
40	43	72	112	159	213
45	41	69	106	151	202
50	38	64	99	141	189
55	35	59	91	130	174
60	32	54	83	119	159
65	29	49	75	108	144
70	26	44	68	97	129
75	23	39	61	87	116
80	21	35	54	78	104
85	19	32	49	70	93
90	17	28	44	63	84

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.

Male

Male Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	90	128	172	221
120	70	102	142	189	240
130	80	114	156	205	258
140	89	125	170	221	276
150	99	137	183	236	292
160	108	148	196	250	308
170	118	158	208	264	324
180	127	169	220	277	339
190	136	179	231	290	353
200	144	189	243	303	367
210	153	199	254	315	380
220	161	208	265	327	394
230	169	218	275	339	406
240	177	227	285	350	419
250	185	236	295	361	431
260	193	244	305	372	442
270	200	253	314	383	454
280	208	261	324	393	465
290	215	269	333	403	476
300	222	278	342	413	487
310	229	285	351	422	497

Age	Beg.	Nov.	Int.	Adv.	Elite
15	91	131	181	239	301
20	104	150	207	273	344
25	107	154	212	280	353
30	107	154	212	280	353
35	107	154	212	280	353
40	107	154	212	280	353
45	101	146	201	265	335
50	95	136	188	248	313
55	87	126	173	229	289
60	80	115	158	209	264
65	72	104	143	189	239
70	65	94	129	170	215
75	58	84	116	153	193
80	52	75	104	137	172
85	47	67	93	122	154
90	42	60	83	110	139

BW	Beg.	Nov.	Int.	Adv.	Elite
90	23	44	73	110	152
100	27	50	81	119	163
110	32	56	88	128	173
120	36	61	95	137	183
130	40	67	102	145	192
140	44	72	108	152	201
150	48	77	114	159	209
160	52	82	120	166	217
170	55	86	126	173	224
180	59	91	131	179	232
190	63	95	136	185	238
200	66	99	141	191	245
210	69	103	146	197	251
220	73	107	151	202	258
230	76	111	156	207	264
240	79	115	160	212	269
250	82	119	164	217	275
260	85	122	168	222	280

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	62	95	136	182
20	42	70	109	155	207
25	43	72	112	159	213
30	43	72	112	159	213
35	43	72	112	159	213
40	43	72	112	159	213
45	41	69	106	151	202
50	38	64	99	141	189
55	35	59	91	130	174
60	32	54	83	119	159
65	29	49	75	108	144
70	26	44	68	97	129
75	23	39	61	87	116
80	21	35	54	78	104
85	19	32	49	70	93
90	17	28	44	63	84