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 23,671,000 lifts by Strength Level users

Male Bench Press Standards (lb)

Entire Community

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

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

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lb
lb
years old

Female Bench Press Standards (lb)

Entire Community

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

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

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lb
lb
years old

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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.