Bench Press Standards

Measured in kg

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 (kg)

Weight

Strength Level	Weight
Beginner	49 kg
Novice	70 kg
Intermediate	96 kg
Advanced	127 kg
Elite	160 kg

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? (kg)

What is the average Bench Press? The average Bench Press weight for a male lifter is 96 kg (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 49 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	27	41	58	78	101
55	32	47	65	87	110
60	37	53	72	95	119
65	42	59	79	102	128
70	47	64	85	110	136
75	51	70	92	117	144
80	56	75	98	124	151
85	60	80	104	130	158
90	65	85	109	137	165
95	69	90	115	143	172
100	73	95	120	149	179
105	77	99	125	155	185
110	81	104	131	160	191
115	85	108	135	166	197
120	89	113	140	171	203
125	93	117	145	176	209
130	97	121	150	181	214
135	100	125	154	186	220
140	104	129	158	191	225

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	60	82	108	137
20	47	68	94	124	156
25	49	70	96	127	160
30	49	70	96	127	160
35	49	70	96	127	160
40	49	70	96	127	160
45	46	66	91	120	152
50	43	62	85	112	142
55	40	57	79	104	131
60	36	52	72	95	120
65	33	47	65	86	108
70	29	42	59	77	97
75	26	38	52	69	87
80	24	34	47	62	78
85	21	31	42	56	70
90	19	27	38	50	63

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	19 kg
Novice	33 kg
Intermediate	51 kg
Advanced	72 kg
Elite	97 kg

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? (kg)

What is the average Bench Press? The average Bench Press weight for a female lifter is 51 kg (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 19 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	10	19	33	49	68
45	12	22	36	54	74
50	14	25	40	58	79
55	17	28	44	62	84
60	19	31	47	66	88
65	21	33	50	70	92
70	22	36	53	74	96
75	24	38	56	77	100
80	26	40	59	80	104
85	28	43	61	83	107
90	30	45	64	86	111
95	31	47	66	89	114
100	33	49	69	92	117
105	35	51	71	94	120
110	36	53	73	97	123
115	38	54	75	99	126
120	39	56	77	102	128

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	28	43	62	82
20	19	32	49	70	94
25	19	33	51	72	97
30	19	33	51	72	97
35	19	33	51	72	97
40	19	33	51	72	97
45	18	31	48	68	91
50	17	29	45	64	86
55	16	27	41	59	79
60	14	24	38	54	72
65	13	22	34	49	65
70	12	20	31	44	59
75	11	18	28	39	53
80	9	16	25	35	47
85	8	14	22	32	42
90	8	13	20	28	38

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
50	27	41	58	78	101
55	32	47	65	87	110
60	37	53	72	95	119
65	42	59	79	102	128
70	47	64	85	110	136
75	51	70	92	117	144
80	56	75	98	124	151
85	60	80	104	130	158
90	65	85	109	137	165
95	69	90	115	143	172
100	73	95	120	149	179
105	77	99	125	155	185
110	81	104	131	160	191
115	85	108	135	166	197
120	89	113	140	171	203
125	93	117	145	176	209
130	97	121	150	181	214
135	100	125	154	186	220
140	104	129	158	191	225

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	60	82	108	137
20	47	68	94	124	156
25	49	70	96	127	160
30	49	70	96	127	160
35	49	70	96	127	160
40	49	70	96	127	160
45	46	66	91	120	152
50	43	62	85	112	142
55	40	57	79	104	131
60	36	52	72	95	120
65	33	47	65	86	108
70	29	42	59	77	97
75	26	38	52	69	87
80	24	34	47	62	78
85	21	31	42	56	70
90	19	27	38	50	63

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	19	33	49	68
45	12	22	36	54	74
50	14	25	40	58	79
55	17	28	44	62	84
60	19	31	47	66	88
65	21	33	50	70	92
70	22	36	53	74	96
75	24	38	56	77	100
80	26	40	59	80	104
85	28	43	61	83	107
90	30	45	64	86	111
95	31	47	66	89	114
100	33	49	69	92	117
105	35	51	71	94	120
110	36	53	73	97	123
115	38	54	75	99	126
120	39	56	77	102	128

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	28	43	62	82
20	19	32	49	70	94
25	19	33	51	72	97
30	19	33	51	72	97
35	19	33	51	72	97
40	19	33	51	72	97
45	18	31	48	68	91
50	17	29	45	64	86
55	16	27	41	59	79
60	14	24	38	54	72
65	13	22	34	49	65
70	12	20	31	44	59
75	11	18	28	39	53
80	9	16	25	35	47
85	8	14	22	32	42
90	8	13	20	28	38

BW	Beg.	Nov.	Int.	Adv.	Elite
50	27	41	58	78	101
55	32	47	65	87	110
60	37	53	72	95	119
65	42	59	79	102	128
70	47	64	85	110	136
75	51	70	92	117	144
80	56	75	98	124	151
85	60	80	104	130	158
90	65	85	109	137	165
95	69	90	115	143	172
100	73	95	120	149	179
105	77	99	125	155	185
110	81	104	131	160	191
115	85	108	135	166	197
120	89	113	140	171	203
125	93	117	145	176	209
130	97	121	150	181	214
135	100	125	154	186	220
140	104	129	158	191	225

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	60	82	108	137
20	47	68	94	124	156
25	49	70	96	127	160
30	49	70	96	127	160
35	49	70	96	127	160
40	49	70	96	127	160
45	46	66	91	120	152
50	43	62	85	112	142
55	40	57	79	104	131
60	36	52	72	95	120
65	33	47	65	86	108
70	29	42	59	77	97
75	26	38	52	69	87
80	24	34	47	62	78
85	21	31	42	56	70
90	19	27	38	50	63

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	19	33	49	68
45	12	22	36	54	74
50	14	25	40	58	79
55	17	28	44	62	84
60	19	31	47	66	88
65	21	33	50	70	92
70	22	36	53	74	96
75	24	38	56	77	100
80	26	40	59	80	104
85	28	43	61	83	107
90	30	45	64	86	111
95	31	47	66	89	114
100	33	49	69	92	117
105	35	51	71	94	120
110	36	53	73	97	123
115	38	54	75	99	126
120	39	56	77	102	128

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	28	43	62	82
20	19	32	49	70	94
25	19	33	51	72	97
30	19	33	51	72	97
35	19	33	51	72	97
40	19	33	51	72	97
45	18	31	48	68	91
50	17	29	45	64	86
55	16	27	41	59	79
60	14	24	38	54	72
65	13	22	34	49	65
70	12	20	31	44	59
75	11	18	28	39	53
80	9	16	25	35	47
85	8	14	22	32	42
90	8	13	20	28	38

Bench Press Standards

Measured in kg

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

Male

Male Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	27	41	58	78	101
55	32	47	65	87	110
60	37	53	72	95	119
65	42	59	79	102	128
70	47	64	85	110	136
75	51	70	92	117	144
80	56	75	98	124	151
85	60	80	104	130	158
90	65	85	109	137	165
95	69	90	115	143	172
100	73	95	120	149	179
105	77	99	125	155	185
110	81	104	131	160	191
115	85	108	135	166	197
120	89	113	140	171	203
125	93	117	145	176	209
130	97	121	150	181	214
135	100	125	154	186	220
140	104	129	158	191	225

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	60	82	108	137
20	47	68	94	124	156
25	49	70	96	127	160
30	49	70	96	127	160
35	49	70	96	127	160
40	49	70	96	127	160
45	46	66	91	120	152
50	43	62	85	112	142
55	40	57	79	104	131
60	36	52	72	95	120
65	33	47	65	86	108
70	29	42	59	77	97
75	26	38	52	69	87
80	24	34	47	62	78
85	21	31	42	56	70
90	19	27	38	50	63

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	19	33	49	68
45	12	22	36	54	74
50	14	25	40	58	79
55	17	28	44	62	84
60	19	31	47	66	88
65	21	33	50	70	92
70	22	36	53	74	96
75	24	38	56	77	100
80	26	40	59	80	104
85	28	43	61	83	107
90	30	45	64	86	111
95	31	47	66	89	114
100	33	49	69	92	117
105	35	51	71	94	120
110	36	53	73	97	123
115	38	54	75	99	126
120	39	56	77	102	128

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	28	43	62	82
20	19	32	49	70	94
25	19	33	51	72	97
30	19	33	51	72	97
35	19	33	51	72	97
40	19	33	51	72	97
45	18	31	48	68	91
50	17	29	45	64	86
55	16	27	41	59	79
60	14	24	38	54	72
65	13	22	34	49	65
70	12	20	31	44	59
75	11	18	28	39	53
80	9	16	25	35	47
85	8	14	22	32	42
90	8	13	20	28	38