Bench Pull Standards

Measured in lb

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

Exercise

Compare With

Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Bench Pull standards are based on 27,000 lifts by Strength Level users

♂ Male
♀ Female

Male Bench Pull Standards (lb)

Strength Level	Weight
Beginner	60 lb
Novice	96 lb
Intermediate	141 lb
Advanced	196 lb
Elite	256 lb

Strength Level	Bodyweight Ratio
Beginner	0.35x
Novice	0.55x
Intermediate	0.80x
Advanced	1.15x
Elite	1.45x

How much should I be able to Bench Pull? (lb)

What is the average Bench Pull? The average Bench Pull weight for a male lifter is 141 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Pull? Male beginners should aim to lift 60 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	31	55	87	127	172
120	37	63	97	138	184
130	42	70	106	149	197
140	48	77	114	159	208
150	53	84	122	169	220
160	59	90	131	178	230
170	64	97	138	187	241
180	69	103	146	196	251
190	74	109	153	205	260
200	79	115	160	213	270
210	84	121	167	221	279
220	89	127	174	228	287
230	94	133	181	236	296
240	98	138	187	243	304
250	103	144	193	250	312
260	107	149	199	257	320
270	112	154	205	264	327
280	116	159	211	271	334
290	120	164	217	277	342
300	125	169	222	283	349
310	129	174	228	290	355

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	82	120	167	218
20	59	93	138	191	249
25	60	96	141	196	256
30	60	96	141	196	256
35	60	96	141	196	256
40	60	96	141	196	256
45	57	91	134	186	243
50	54	85	126	174	228
55	50	79	116	161	211
60	45	72	106	147	192
65	41	65	96	133	174
70	37	58	86	119	156
75	33	52	77	107	139
80	29	47	69	95	125
85	26	42	62	85	112
90	24	38	56	77	101

Calculate Your Strength Level

Female Bench Pull Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	24 lb
Novice	44 lb
Intermediate	71 lb
Advanced	105 lb
Elite	144 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.75x
Elite	1.00x

How much should I be able to Bench Pull? (lb)

What is the average Bench Pull? The average Bench Pull weight for a female lifter is 71 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Pull? Female beginners should aim to lift 24 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	14	30	53	82	116
100	16	33	57	87	121
110	18	36	60	91	127
120	20	39	64	96	132
130	22	41	67	100	136
140	24	44	70	103	141
150	26	46	73	107	145
160	27	48	76	110	149
170	29	50	79	114	153
180	31	52	81	117	156
190	32	54	84	120	160
200	34	56	86	123	163
210	35	58	89	125	166
220	37	60	91	128	169
230	38	62	93	130	172
240	39	63	95	133	175
250	41	65	97	135	178
260	42	67	99	138	180

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	37	61	90	123
20	23	42	69	103	141
25	24	44	71	105	144
30	24	44	71	105	144
35	24	44	71	105	144
40	24	44	71	105	144
45	22	41	67	100	137
50	21	39	63	94	129
55	19	36	59	87	119
60	18	33	53	79	109
65	16	30	48	72	98
70	14	27	43	64	88
75	13	24	39	57	79
80	11	21	35	51	70
85	10	19	31	46	63
90	9	17	28	41	57

Calculate Your Strength Level

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.

Post your feedback and suggestions on our Facebook page:

Find us on Facebook

About - FAQ - Privacy Policy

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	55	87	127	172
120	37	63	97	138	184
130	42	70	106	149	197
140	48	77	114	159	208
150	53	84	122	169	220
160	59	90	131	178	230
170	64	97	138	187	241
180	69	103	146	196	251
190	74	109	153	205	260
200	79	115	160	213	270
210	84	121	167	221	279
220	89	127	174	228	287
230	94	133	181	236	296
240	98	138	187	243	304
250	103	144	193	250	312
260	107	149	199	257	320
270	112	154	205	264	327
280	116	159	211	271	334
290	120	164	217	277	342
300	125	169	222	283	349
310	129	174	228	290	355

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	82	120	167	218
20	59	93	138	191	249
25	60	96	141	196	256
30	60	96	141	196	256
35	60	96	141	196	256
40	60	96	141	196	256
45	57	91	134	186	243
50	54	85	126	174	228
55	50	79	116	161	211
60	45	72	106	147	192
65	41	65	96	133	174
70	37	58	86	119	156
75	33	52	77	107	139
80	29	47	69	95	125
85	26	42	62	85	112
90	24	38	56	77	101

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	30	53	82	116
100	16	33	57	87	121
110	18	36	60	91	127
120	20	39	64	96	132
130	22	41	67	100	136
140	24	44	70	103	141
150	26	46	73	107	145
160	27	48	76	110	149
170	29	50	79	114	153
180	31	52	81	117	156
190	32	54	84	120	160
200	34	56	86	123	163
210	35	58	89	125	166
220	37	60	91	128	169
230	38	62	93	130	172
240	39	63	95	133	175
250	41	65	97	135	178
260	42	67	99	138	180

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	37	61	90	123
20	23	42	69	103	141
25	24	44	71	105	144
30	24	44	71	105	144
35	24	44	71	105	144
40	24	44	71	105	144
45	22	41	67	100	137
50	21	39	63	94	129
55	19	36	59	87	119
60	18	33	53	79	109
65	16	30	48	72	98
70	14	27	43	64	88
75	13	24	39	57	79
80	11	21	35	51	70
85	10	19	31	46	63
90	9	17	28	41	57

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	55	87	127	172
120	37	63	97	138	184
130	42	70	106	149	197
140	48	77	114	159	208
150	53	84	122	169	220
160	59	90	131	178	230
170	64	97	138	187	241
180	69	103	146	196	251
190	74	109	153	205	260
200	79	115	160	213	270
210	84	121	167	221	279
220	89	127	174	228	287
230	94	133	181	236	296
240	98	138	187	243	304
250	103	144	193	250	312
260	107	149	199	257	320
270	112	154	205	264	327
280	116	159	211	271	334
290	120	164	217	277	342
300	125	169	222	283	349
310	129	174	228	290	355

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	82	120	167	218
20	59	93	138	191	249
25	60	96	141	196	256
30	60	96	141	196	256
35	60	96	141	196	256
40	60	96	141	196	256
45	57	91	134	186	243
50	54	85	126	174	228
55	50	79	116	161	211
60	45	72	106	147	192
65	41	65	96	133	174
70	37	58	86	119	156
75	33	52	77	107	139
80	29	47	69	95	125
85	26	42	62	85	112
90	24	38	56	77	101

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	30	53	82	116
100	16	33	57	87	121
110	18	36	60	91	127
120	20	39	64	96	132
130	22	41	67	100	136
140	24	44	70	103	141
150	26	46	73	107	145
160	27	48	76	110	149
170	29	50	79	114	153
180	31	52	81	117	156
190	32	54	84	120	160
200	34	56	86	123	163
210	35	58	89	125	166
220	37	60	91	128	169
230	38	62	93	130	172
240	39	63	95	133	175
250	41	65	97	135	178
260	42	67	99	138	180

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	37	61	90	123
20	23	42	69	103	141
25	24	44	71	105	144
30	24	44	71	105	144
35	24	44	71	105	144
40	24	44	71	105	144
45	22	41	67	100	137
50	21	39	63	94	129
55	19	36	59	87	119
60	18	33	53	79	109
65	16	30	48	72	98
70	14	27	43	64	88
75	13	24	39	57	79
80	11	21	35	51	70
85	10	19	31	46	63
90	9	17	28	41	57

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	55	87	127	172
120	37	63	97	138	184
130	42	70	106	149	197
140	48	77	114	159	208
150	53	84	122	169	220
160	59	90	131	178	230
170	64	97	138	187	241
180	69	103	146	196	251
190	74	109	153	205	260
200	79	115	160	213	270
210	84	121	167	221	279
220	89	127	174	228	287
230	94	133	181	236	296
240	98	138	187	243	304
250	103	144	193	250	312
260	107	149	199	257	320
270	112	154	205	264	327
280	116	159	211	271	334
290	120	164	217	277	342
300	125	169	222	283	349
310	129	174	228	290	355

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	82	120	167	218
20	59	93	138	191	249
25	60	96	141	196	256
30	60	96	141	196	256
35	60	96	141	196	256
40	60	96	141	196	256
45	57	91	134	186	243
50	54	85	126	174	228
55	50	79	116	161	211
60	45	72	106	147	192
65	41	65	96	133	174
70	37	58	86	119	156
75	33	52	77	107	139
80	29	47	69	95	125
85	26	42	62	85	112
90	24	38	56	77	101

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	30	53	82	116
100	16	33	57	87	121
110	18	36	60	91	127
120	20	39	64	96	132
130	22	41	67	100	136
140	24	44	70	103	141
150	26	46	73	107	145
160	27	48	76	110	149
170	29	50	79	114	153
180	31	52	81	117	156
190	32	54	84	120	160
200	34	56	86	123	163
210	35	58	89	125	166
220	37	60	91	128	169
230	38	62	93	130	172
240	39	63	95	133	175
250	41	65	97	135	178
260	42	67	99	138	180

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	37	61	90	123
20	23	42	69	103	141
25	24	44	71	105	144
30	24	44	71	105	144
35	24	44	71	105	144
40	24	44	71	105	144
45	22	41	67	100	137
50	21	39	63	94	129
55	19	36	59	87	119
60	18	33	53	79	109
65	16	30	48	72	98
70	14	27	43	64	88
75	13	24	39	57	79
80	11	21	35	51	70
85	10	19	31	46	63
90	9	17	28	41	57