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

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Bench Press standards are based on 23,671,000 lifts by Strength Level users

How To Bench Press

♂ Male
♀ Female

Male Bench Press Standards (lb)

Strength Level	Weight
Beginner	101 lb
Novice	151 lb
Intermediate	214 lb
Advanced	288 lb
Elite	369 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
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 214 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 101 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	82	122	170	223
120	61	94	137	188	243
130	71	106	151	205	263
140	80	118	166	221	281
150	90	130	179	237	299
160	100	141	193	252	316
170	109	152	206	267	333
180	118	163	218	281	348
190	127	174	230	295	364
200	136	184	242	308	379
210	145	194	254	321	393
220	153	204	265	334	407
230	162	214	276	347	421
240	170	223	287	359	434
250	178	233	298	370	447
260	186	242	308	382	460
270	194	251	318	393	472
280	202	260	328	404	484
290	210	268	338	415	496
300	217	277	347	425	508
310	224	285	356	436	519

Age	Beg.	Nov.	Int.	Adv.	Elite
15	86	128	182	245	314
20	98	147	208	281	359
25	101	151	214	288	369
30	101	151	214	288	369
35	101	151	214	288	369
40	101	151	214	288	369
45	96	143	203	273	350
50	90	134	190	256	328
55	83	124	176	237	304
60	76	113	161	216	277
65	69	102	145	195	250
70	62	92	130	175	225
75	55	82	117	157	201
80	49	74	104	140	180
85	44	66	93	126	161
90	40	59	84	113	145

Calculate Your Strength Level

Female Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	38 lb
Novice	69 lb
Intermediate	110 lb
Advanced	162 lb
Elite	219 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.00x
Elite	1.50x

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 110 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.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	40	70	109	154
100	23	46	78	119	166
110	27	52	86	128	177
120	32	58	93	137	187
130	36	63	100	145	197
140	40	68	107	153	206
150	44	73	113	161	215
160	47	78	119	168	223
170	51	83	125	175	231
180	55	88	131	182	239
190	58	92	136	188	246
200	62	97	141	195	253
210	65	101	147	201	260
220	69	105	152	207	267
230	72	109	156	212	273
240	75	113	161	218	280
250	78	117	166	223	286
260	81	121	170	228	291

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	59	94	138	187
20	37	67	108	157	214
25	38	69	110	162	219
30	38	69	110	162	219
35	38	69	110	162	219
40	38	69	110	162	219
45	36	65	105	153	208
50	34	61	98	144	195
55	32	57	91	133	181
60	29	52	83	121	165
65	26	47	75	110	149
70	23	42	67	98	134
75	21	38	60	88	120
80	19	34	54	79	107
85	17	30	48	71	96
90	15	27	43	64	86

Calculate Your Strength Level

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

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	82	122	170	223
120	61	94	137	188	243
130	71	106	151	205	263
140	80	118	166	221	281
150	90	130	179	237	299
160	100	141	193	252	316
170	109	152	206	267	333
180	118	163	218	281	348
190	127	174	230	295	364
200	136	184	242	308	379
210	145	194	254	321	393
220	153	204	265	334	407
230	162	214	276	347	421
240	170	223	287	359	434
250	178	233	298	370	447
260	186	242	308	382	460
270	194	251	318	393	472
280	202	260	328	404	484
290	210	268	338	415	496
300	217	277	347	425	508
310	224	285	356	436	519

Age	Beg.	Nov.	Int.	Adv.	Elite
15	86	128	182	245	314
20	98	147	208	281	359
25	101	151	214	288	369
30	101	151	214	288	369
35	101	151	214	288	369
40	101	151	214	288	369
45	96	143	203	273	350
50	90	134	190	256	328
55	83	124	176	237	304
60	76	113	161	216	277
65	69	102	145	195	250
70	62	92	130	175	225
75	55	82	117	157	201
80	49	74	104	140	180
85	44	66	93	126	161
90	40	59	84	113	145

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	40	70	109	154
100	23	46	78	119	166
110	27	52	86	128	177
120	32	58	93	137	187
130	36	63	100	145	197
140	40	68	107	153	206
150	44	73	113	161	215
160	47	78	119	168	223
170	51	83	125	175	231
180	55	88	131	182	239
190	58	92	136	188	246
200	62	97	141	195	253
210	65	101	147	201	260
220	69	105	152	207	267
230	72	109	156	212	273
240	75	113	161	218	280
250	78	117	166	223	286
260	81	121	170	228	291

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	59	94	138	187
20	37	67	108	157	214
25	38	69	110	162	219
30	38	69	110	162	219
35	38	69	110	162	219
40	38	69	110	162	219
45	36	65	105	153	208
50	34	61	98	144	195
55	32	57	91	133	181
60	29	52	83	121	165
65	26	47	75	110	149
70	23	42	67	98	134
75	21	38	60	88	120
80	19	34	54	79	107
85	17	30	48	71	96
90	15	27	43	64	86

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	82	122	170	223
120	61	94	137	188	243
130	71	106	151	205	263
140	80	118	166	221	281
150	90	130	179	237	299
160	100	141	193	252	316
170	109	152	206	267	333
180	118	163	218	281	348
190	127	174	230	295	364
200	136	184	242	308	379
210	145	194	254	321	393
220	153	204	265	334	407
230	162	214	276	347	421
240	170	223	287	359	434
250	178	233	298	370	447
260	186	242	308	382	460
270	194	251	318	393	472
280	202	260	328	404	484
290	210	268	338	415	496
300	217	277	347	425	508
310	224	285	356	436	519

Age	Beg.	Nov.	Int.	Adv.	Elite
15	86	128	182	245	314
20	98	147	208	281	359
25	101	151	214	288	369
30	101	151	214	288	369
35	101	151	214	288	369
40	101	151	214	288	369
45	96	143	203	273	350
50	90	134	190	256	328
55	83	124	176	237	304
60	76	113	161	216	277
65	69	102	145	195	250
70	62	92	130	175	225
75	55	82	117	157	201
80	49	74	104	140	180
85	44	66	93	126	161
90	40	59	84	113	145

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	40	70	109	154
100	23	46	78	119	166
110	27	52	86	128	177
120	32	58	93	137	187
130	36	63	100	145	197
140	40	68	107	153	206
150	44	73	113	161	215
160	47	78	119	168	223
170	51	83	125	175	231
180	55	88	131	182	239
190	58	92	136	188	246
200	62	97	141	195	253
210	65	101	147	201	260
220	69	105	152	207	267
230	72	109	156	212	273
240	75	113	161	218	280
250	78	117	166	223	286
260	81	121	170	228	291

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	59	94	138	187
20	37	67	108	157	214
25	38	69	110	162	219
30	38	69	110	162	219
35	38	69	110	162	219
40	38	69	110	162	219
45	36	65	105	153	208
50	34	61	98	144	195
55	32	57	91	133	181
60	29	52	83	121	165
65	26	47	75	110	149
70	23	42	67	98	134
75	21	38	60	88	120
80	19	34	54	79	107
85	17	30	48	71	96
90	15	27	43	64	86

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	82	122	170	223
120	61	94	137	188	243
130	71	106	151	205	263
140	80	118	166	221	281
150	90	130	179	237	299
160	100	141	193	252	316
170	109	152	206	267	333
180	118	163	218	281	348
190	127	174	230	295	364
200	136	184	242	308	379
210	145	194	254	321	393
220	153	204	265	334	407
230	162	214	276	347	421
240	170	223	287	359	434
250	178	233	298	370	447
260	186	242	308	382	460
270	194	251	318	393	472
280	202	260	328	404	484
290	210	268	338	415	496
300	217	277	347	425	508
310	224	285	356	436	519

Age	Beg.	Nov.	Int.	Adv.	Elite
15	86	128	182	245	314
20	98	147	208	281	359
25	101	151	214	288	369
30	101	151	214	288	369
35	101	151	214	288	369
40	101	151	214	288	369
45	96	143	203	273	350
50	90	134	190	256	328
55	83	124	176	237	304
60	76	113	161	216	277
65	69	102	145	195	250
70	62	92	130	175	225
75	55	82	117	157	201
80	49	74	104	140	180
85	44	66	93	126	161
90	40	59	84	113	145

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	40	70	109	154
100	23	46	78	119	166
110	27	52	86	128	177
120	32	58	93	137	187
130	36	63	100	145	197
140	40	68	107	153	206
150	44	73	113	161	215
160	47	78	119	168	223
170	51	83	125	175	231
180	55	88	131	182	239
190	58	92	136	188	246
200	62	97	141	195	253
210	65	101	147	201	260
220	69	105	152	207	267
230	72	109	156	212	273
240	75	113	161	218	280
250	78	117	166	223	286
260	81	121	170	228	291

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	59	94	138	187
20	37	67	108	157	214
25	38	69	110	162	219
30	38	69	110	162	219
35	38	69	110	162	219
40	38	69	110	162	219
45	36	65	105	153	208
50	34	61	98	144	195
55	32	57	91	133	181
60	29	52	83	121	165
65	26	47	75	110	149
70	23	42	67	98	134
75	21	38	60	88	120
80	19	34	54	79	107
85	17	30	48	71	96
90	15	27	43	64	86