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

Compare With

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Bench Press standards are based on 29,450,602 lifts by Strength Level users

How To

♂ Male
♀ Female

Male Bench Press Standards (kg)

Strength Level	Weight
Beginner	47 kg
Novice	70 kg
Intermediate	98 kg
Advanced	132 kg
Elite	169 kg

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? (kg)

What is the average Bench Press? The average Bench Press weight for a male lifter is 98 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 47 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

BW	Beg.	Nov.	Int.	Adv.	Elite
50	24	38	57	79	103
55	29	45	64	87	113
60	34	51	72	96	123
65	39	57	79	104	132
70	44	62	85	112	141
75	49	68	92	119	149
80	53	74	98	127	157
85	58	79	105	134	165
90	62	84	111	141	172
95	67	89	116	147	180
100	71	94	122	153	187
105	75	99	128	160	194
110	80	104	133	166	200
115	84	109	138	172	207
120	88	113	143	177	213
125	92	118	148	183	219
130	95	122	153	188	225
135	99	126	158	194	231
140	103	130	163	199	236

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	59	84	112	144
20	46	68	96	129	164
25	47	70	98	132	169
30	47	70	98	132	169
35	47	70	98	132	169
40	47	70	98	132	169
45	44	66	93	125	160
50	42	62	88	118	150
55	39	57	81	109	139
60	35	52	74	99	127
65	32	47	67	90	115
70	29	42	60	80	103
75	26	38	54	72	92
80	23	34	48	64	82
85	20	30	43	58	74
90	18	27	39	52	66

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 Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	17 kg
Novice	31 kg
Intermediate	51 kg
Advanced	74 kg
Elite	101 kg

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? (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 17 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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	18	32	50	70
45	10	21	36	55	76
50	12	24	40	59	82
55	15	27	43	64	87
60	17	29	47	68	92
65	19	32	50	72	96
70	20	34	53	75	101
75	22	37	56	79	105
80	24	39	59	82	109
85	26	41	62	86	112
90	28	44	64	89	116
95	29	46	67	92	119
100	31	48	69	95	123
105	33	50	72	98	126
110	34	52	74	100	129
115	36	54	76	103	132
120	37	56	79	106	135

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	27	43	63	86
20	17	31	49	72	98
25	17	31	51	74	101
30	17	31	51	74	101
35	17	31	51	74	101
40	17	31	51	74	101
45	16	30	48	70	96
50	15	28	45	66	90
55	14	26	42	61	83
60	13	24	38	56	76
65	12	21	34	50	69
70	11	19	31	45	62
75	9	17	28	40	55
80	8	15	25	36	49
85	8	14	22	32	44
90	7	12	20	29	40

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

Recommended Program

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

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

Download Boostcamp

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.

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 Bench Press Standards (kg)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Female Bench Press Standards (kg)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Recommended Program

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

Follow

About Us

Contact

BW	Beg.	Nov.	Int.	Adv.	Elite
50	24	38	57	79	103
55	29	45	64	87	113
60	34	51	72	96	123
65	39	57	79	104	132
70	44	62	85	112	141
75	49	68	92	119	149
80	53	74	98	127	157
85	58	79	105	134	165
90	62	84	111	141	172
95	67	89	116	147	180
100	71	94	122	153	187
105	75	99	128	160	194
110	80	104	133	166	200
115	84	109	138	172	207
120	88	113	143	177	213
125	92	118	148	183	219
130	95	122	153	188	225
135	99	126	158	194	231
140	103	130	163	199	236

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	59	84	112	144
20	46	68	96	129	164
25	47	70	98	132	169
30	47	70	98	132	169
35	47	70	98	132	169
40	47	70	98	132	169
45	44	66	93	125	160
50	42	62	88	118	150
55	39	57	81	109	139
60	35	52	74	99	127
65	32	47	67	90	115
70	29	42	60	80	103
75	26	38	54	72	92
80	23	34	48	64	82
85	20	30	43	58	74
90	18	27	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	18	32	50	70
45	10	21	36	55	76
50	12	24	40	59	82
55	15	27	43	64	87
60	17	29	47	68	92
65	19	32	50	72	96
70	20	34	53	75	101
75	22	37	56	79	105
80	24	39	59	82	109
85	26	41	62	86	112
90	28	44	64	89	116
95	29	46	67	92	119
100	31	48	69	95	123
105	33	50	72	98	126
110	34	52	74	100	129
115	36	54	76	103	132
120	37	56	79	106	135

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	27	43	63	86
20	17	31	49	72	98
25	17	31	51	74	101
30	17	31	51	74	101
35	17	31	51	74	101
40	17	31	51	74	101
45	16	30	48	70	96
50	15	28	45	66	90
55	14	26	42	61	83
60	13	24	38	56	76
65	12	21	34	50	69
70	11	19	31	45	62
75	9	17	28	40	55
80	8	15	25	36	49
85	8	14	22	32	44
90	7	12	20	29	40

BW	Beg.	Nov.	Int.	Adv.	Elite
50	24	38	57	79	103
55	29	45	64	87	113
60	34	51	72	96	123
65	39	57	79	104	132
70	44	62	85	112	141
75	49	68	92	119	149
80	53	74	98	127	157
85	58	79	105	134	165
90	62	84	111	141	172
95	67	89	116	147	180
100	71	94	122	153	187
105	75	99	128	160	194
110	80	104	133	166	200
115	84	109	138	172	207
120	88	113	143	177	213
125	92	118	148	183	219
130	95	122	153	188	225
135	99	126	158	194	231
140	103	130	163	199	236

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	59	84	112	144
20	46	68	96	129	164
25	47	70	98	132	169
30	47	70	98	132	169
35	47	70	98	132	169
40	47	70	98	132	169
45	44	66	93	125	160
50	42	62	88	118	150
55	39	57	81	109	139
60	35	52	74	99	127
65	32	47	67	90	115
70	29	42	60	80	103
75	26	38	54	72	92
80	23	34	48	64	82
85	20	30	43	58	74
90	18	27	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	18	32	50	70
45	10	21	36	55	76
50	12	24	40	59	82
55	15	27	43	64	87
60	17	29	47	68	92
65	19	32	50	72	96
70	20	34	53	75	101
75	22	37	56	79	105
80	24	39	59	82	109
85	26	41	62	86	112
90	28	44	64	89	116
95	29	46	67	92	119
100	31	48	69	95	123
105	33	50	72	98	126
110	34	52	74	100	129
115	36	54	76	103	132
120	37	56	79	106	135

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	27	43	63	86
20	17	31	49	72	98
25	17	31	51	74	101
30	17	31	51	74	101
35	17	31	51	74	101
40	17	31	51	74	101
45	16	30	48	70	96
50	15	28	45	66	90
55	14	26	42	61	83
60	13	24	38	56	76
65	12	21	34	50	69
70	11	19	31	45	62
75	9	17	28	40	55
80	8	15	25	36	49
85	8	14	22	32	44
90	7	12	20	29	40

BW	Beg.	Nov.	Int.	Adv.	Elite
50	24	38	57	79	103
55	29	45	64	87	113
60	34	51	72	96	123
65	39	57	79	104	132
70	44	62	85	112	141
75	49	68	92	119	149
80	53	74	98	127	157
85	58	79	105	134	165
90	62	84	111	141	172
95	67	89	116	147	180
100	71	94	122	153	187
105	75	99	128	160	194
110	80	104	133	166	200
115	84	109	138	172	207
120	88	113	143	177	213
125	92	118	148	183	219
130	95	122	153	188	225
135	99	126	158	194	231
140	103	130	163	199	236

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	59	84	112	144
20	46	68	96	129	164
25	47	70	98	132	169
30	47	70	98	132	169
35	47	70	98	132	169
40	47	70	98	132	169
45	44	66	93	125	160
50	42	62	88	118	150
55	39	57	81	109	139
60	35	52	74	99	127
65	32	47	67	90	115
70	29	42	60	80	103
75	26	38	54	72	92
80	23	34	48	64	82
85	20	30	43	58	74
90	18	27	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	18	32	50	70
45	10	21	36	55	76
50	12	24	40	59	82
55	15	27	43	64	87
60	17	29	47	68	92
65	19	32	50	72	96
70	20	34	53	75	101
75	22	37	56	79	105
80	24	39	59	82	109
85	26	41	62	86	112
90	28	44	64	89	116
95	29	46	67	92	119
100	31	48	69	95	123
105	33	50	72	98	126
110	34	52	74	100	129
115	36	54	76	103	132
120	37	56	79	106	135

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	27	43	63	86
20	17	31	49	72	98
25	17	31	51	74	101
30	17	31	51	74	101
35	17	31	51	74	101
40	17	31	51	74	101
45	16	30	48	70	96
50	15	28	45	66	90
55	14	26	42	61	83
60	13	24	38	56	76
65	12	21	34	50	69
70	11	19	31	45	62
75	9	17	28	40	55
80	8	15	25	36	49
85	8	14	22	32	44
90	7	12	20	29	40