Bench Press

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.

Our community Bench Press standards are based on 24,423,000 lifts by Strength Level users

Male Bench Press Standards (kg)

Entire Community

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

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

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kg
kg
years old

Female Bench Press Standards (kg)

Entire Community

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

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

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kg
kg
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.