Bench Pull Standards (lb)

The average Bench Pull is 192 lb for men and 109 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Bench Pull strength standards are based on 110,612 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Bench Pull Standards (lb)

Weight

Strength Level	Weight
Beginner	94 lb
Novice	137 lb
Intermediate	192 lb
Advanced	255 lb
Elite	324 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

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 192 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 94 lb (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
110	48	77	113	156	204
120	57	87	126	171	221
130	66	98	138	185	237
140	74	108	150	199	253
150	82	118	162	213	268
160	90	127	173	226	283
170	98	137	184	238	297
180	106	146	195	250	310
190	114	155	205	262	323
200	121	164	215	273	336
210	129	172	225	285	348
220	136	181	234	295	360
230	143	189	244	306	371
240	150	197	253	316	382
250	157	205	262	326	393
260	164	212	270	335	404
270	170	220	279	345	414
280	177	227	287	354	424
290	183	235	295	363	434
300	189	242	303	372	444
310	195	249	311	380	453

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	80	117	163	217	276
20	92	134	187	248	316
25	94	137	192	255	324
30	94	137	192	255	324
35	94	137	192	255	324
40	94	137	192	255	324
45	89	130	182	242	307
50	83	122	170	226	287
55	77	112	157	208	265
60	70	103	143	190	242
65	63	93	130	172	219
70	57	84	117	155	197
75	51	75	104	139	177
80	46	67	94	124	158
85	41	60	84	112	142
90	37	54	75	100	127

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

These are the most popular Bench Pull workouts done by male lifters:

3x10 19%

4x8 11%

3x8 10%

4x10 10%

5x10 6%

6x10 5%

3x12 5%

5x8 3%

4x12 2%

3x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	73
2	4	8	11%	41
3	3	8	10%	40
4	4	10	10%	39
5	5	10	6%	24
6	6	10	5%	21
7	3	12	5%	19
8	5	8	3%	12
9	4	12	2%	9
10	3	5	2%	8

Female

Female Bench Pull Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	56 lb
Novice	80 lb
Intermediate	109 lb
Advanced	143 lb
Elite	180 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.40x
Novice	0.55x
Intermediate	0.75x
Advanced	1.00x
Elite	1.25x

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 109 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 56 lb (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
90	33	49	70	94	120
100	38	56	78	103	131
110	44	62	85	112	140
120	49	68	92	120	149
130	54	74	99	127	158
140	58	80	105	135	166
150	63	85	111	142	174
160	67	90	117	148	181
170	72	95	123	155	188
180	76	100	129	161	195
190	80	105	134	167	202
200	84	109	139	173	208
210	88	114	144	178	214
220	92	118	149	184	220
230	96	122	154	189	226
240	99	126	158	194	231
250	103	130	163	199	237
260	106	134	167	204	242

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	47	68	93	122	154
20	54	77	106	140	176
25	56	80	109	143	180
30	56	80	109	143	180
35	56	80	109	143	180
40	56	80	109	143	180
45	53	75	103	136	171
50	49	70	97	127	160
55	46	65	89	117	147
60	42	59	81	107	135
65	38	54	74	97	122
70	34	48	66	87	110
75	30	43	59	78	98
80	27	39	53	70	88
85	24	35	48	63	79
90	22	31	43	56	71

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

These are the most popular Bench Pull workouts done by female lifters:

3x10 29%

4x10 20%

3x8 14%

4x8 8%

3x9 5%

3x12 5%

2x5 3%

4x4 3%

3x20 2%

4x14 2%

4x3 2%

4x5 2%

3x5 2%

2x8 2%

6x9 2%

4x9 2%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	19
2	4	10	20%	13
3	3	8	14%	9
4	4	8	8%	5
5	3	9	5%	3
5	3	12	5%	3
7	2	5	3%	2
7	4	4	3%	2
9	3	20	2%	1
9	4	14	2%	1
9	4	3	2%	1
9	4	5	2%	1
9	3	5	2%	1
9	2	8	2%	1
9	6	9	2%	1
9	4	9	2%	1
9	3	6	2%	1

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Bench Pull strength standards

Strength Level analysed 5,102 qualifying results from 110,612 community lifts to produce our Bench Pull strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	110,612
Qualifying results	5,102
Male results	4,482
Female results	620
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	48	77	113	156	204
120	57	87	126	171	221
130	66	98	138	185	237
140	74	108	150	199	253
150	82	118	162	213	268
160	90	127	173	226	283
170	98	137	184	238	297
180	106	146	195	250	310
190	114	155	205	262	323
200	121	164	215	273	336
210	129	172	225	285	348
220	136	181	234	295	360
230	143	189	244	306	371
240	150	197	253	316	382
250	157	205	262	326	393
260	164	212	270	335	404
270	170	220	279	345	414
280	177	227	287	354	424
290	183	235	295	363	434
300	189	242	303	372	444
310	195	249	311	380	453

Age	Beg.	Nov.	Int.	Adv.	Elite
15	80	117	163	217	276
20	92	134	187	248	316
25	94	137	192	255	324
30	94	137	192	255	324
35	94	137	192	255	324
40	94	137	192	255	324
45	89	130	182	242	307
50	83	122	170	226	287
55	77	112	157	208	265
60	70	103	143	190	242
65	63	93	130	172	219
70	57	84	117	155	197
75	51	75	104	139	177
80	46	67	94	124	158
85	41	60	84	112	142
90	37	54	75	100	127

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	73
2	4	8	11%	41
3	3	8	10%	40
4	4	10	10%	39
5	5	10	6%	24
6	6	10	5%	21
7	3	12	5%	19
8	5	8	3%	12
9	4	12	2%	9
10	3	5	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
90	33	49	70	94	120
100	38	56	78	103	131
110	44	62	85	112	140
120	49	68	92	120	149
130	54	74	99	127	158
140	58	80	105	135	166
150	63	85	111	142	174
160	67	90	117	148	181
170	72	95	123	155	188
180	76	100	129	161	195
190	80	105	134	167	202
200	84	109	139	173	208
210	88	114	144	178	214
220	92	118	149	184	220
230	96	122	154	189	226
240	99	126	158	194	231
250	103	130	163	199	237
260	106	134	167	204	242

Age	Beg.	Nov.	Int.	Adv.	Elite
15	47	68	93	122	154
20	54	77	106	140	176
25	56	80	109	143	180
30	56	80	109	143	180
35	56	80	109	143	180
40	56	80	109	143	180
45	53	75	103	136	171
50	49	70	97	127	160
55	46	65	89	117	147
60	42	59	81	107	135
65	38	54	74	97	122
70	34	48	66	87	110
75	30	43	59	78	98
80	27	39	53	70	88
85	24	35	48	63	79
90	22	31	43	56	71

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	19
2	4	10	20%	13
3	3	8	14%	9
4	4	8	8%	5
5	3	9	5%	3
5	3	12	5%	3
7	2	5	3%	2
7	4	4	3%	2
9	3	20	2%	1
9	4	14	2%	1
9	4	3	2%	1
9	4	5	2%	1
9	3	5	2%	1
9	2	8	2%	1
9	6	9	2%	1
9	4	9	2%	1
9	3	6	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	48	77	113	156	204
120	57	87	126	171	221
130	66	98	138	185	237
140	74	108	150	199	253
150	82	118	162	213	268
160	90	127	173	226	283
170	98	137	184	238	297
180	106	146	195	250	310
190	114	155	205	262	323
200	121	164	215	273	336
210	129	172	225	285	348
220	136	181	234	295	360
230	143	189	244	306	371
240	150	197	253	316	382
250	157	205	262	326	393
260	164	212	270	335	404
270	170	220	279	345	414
280	177	227	287	354	424
290	183	235	295	363	434
300	189	242	303	372	444
310	195	249	311	380	453

Age	Beg.	Nov.	Int.	Adv.	Elite
15	80	117	163	217	276
20	92	134	187	248	316
25	94	137	192	255	324
30	94	137	192	255	324
35	94	137	192	255	324
40	94	137	192	255	324
45	89	130	182	242	307
50	83	122	170	226	287
55	77	112	157	208	265
60	70	103	143	190	242
65	63	93	130	172	219
70	57	84	117	155	197
75	51	75	104	139	177
80	46	67	94	124	158
85	41	60	84	112	142
90	37	54	75	100	127

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	73
2	4	8	11%	41
3	3	8	10%	40
4	4	10	10%	39
5	5	10	6%	24
6	6	10	5%	21
7	3	12	5%	19
8	5	8	3%	12
9	4	12	2%	9
10	3	5	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
90	33	49	70	94	120
100	38	56	78	103	131
110	44	62	85	112	140
120	49	68	92	120	149
130	54	74	99	127	158
140	58	80	105	135	166
150	63	85	111	142	174
160	67	90	117	148	181
170	72	95	123	155	188
180	76	100	129	161	195
190	80	105	134	167	202
200	84	109	139	173	208
210	88	114	144	178	214
220	92	118	149	184	220
230	96	122	154	189	226
240	99	126	158	194	231
250	103	130	163	199	237
260	106	134	167	204	242

Age	Beg.	Nov.	Int.	Adv.	Elite
15	47	68	93	122	154
20	54	77	106	140	176
25	56	80	109	143	180
30	56	80	109	143	180
35	56	80	109	143	180
40	56	80	109	143	180
45	53	75	103	136	171
50	49	70	97	127	160
55	46	65	89	117	147
60	42	59	81	107	135
65	38	54	74	97	122
70	34	48	66	87	110
75	30	43	59	78	98
80	27	39	53	70	88
85	24	35	48	63	79
90	22	31	43	56	71

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	19
2	4	10	20%	13
3	3	8	14%	9
4	4	8	8%	5
5	3	9	5%	3
5	3	12	5%	3
7	2	5	3%	2
7	4	4	3%	2
9	3	20	2%	1
9	4	14	2%	1
9	4	3	2%	1
9	4	5	2%	1
9	3	5	2%	1
9	2	8	2%	1
9	6	9	2%	1
9	4	9	2%	1
9	3	6	2%	1

Bench Pull Standards (lb)

Male

Male Bench Pull Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Bench Pull Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Bench Pull strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	48	77	113	156	204
120	57	87	126	171	221
130	66	98	138	185	237
140	74	108	150	199	253
150	82	118	162	213	268
160	90	127	173	226	283
170	98	137	184	238	297
180	106	146	195	250	310
190	114	155	205	262	323
200	121	164	215	273	336
210	129	172	225	285	348
220	136	181	234	295	360
230	143	189	244	306	371
240	150	197	253	316	382
250	157	205	262	326	393
260	164	212	270	335	404
270	170	220	279	345	414
280	177	227	287	354	424
290	183	235	295	363	434
300	189	242	303	372	444
310	195	249	311	380	453

Age	Beg.	Nov.	Int.	Adv.	Elite
15	80	117	163	217	276
20	92	134	187	248	316
25	94	137	192	255	324
30	94	137	192	255	324
35	94	137	192	255	324
40	94	137	192	255	324
45	89	130	182	242	307
50	83	122	170	226	287
55	77	112	157	208	265
60	70	103	143	190	242
65	63	93	130	172	219
70	57	84	117	155	197
75	51	75	104	139	177
80	46	67	94	124	158
85	41	60	84	112	142
90	37	54	75	100	127

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	73
2	4	8	11%	41
3	3	8	10%	40
4	4	10	10%	39
5	5	10	6%	24
6	6	10	5%	21
7	3	12	5%	19
8	5	8	3%	12
9	4	12	2%	9
10	3	5	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
90	33	49	70	94	120
100	38	56	78	103	131
110	44	62	85	112	140
120	49	68	92	120	149
130	54	74	99	127	158
140	58	80	105	135	166
150	63	85	111	142	174
160	67	90	117	148	181
170	72	95	123	155	188
180	76	100	129	161	195
190	80	105	134	167	202
200	84	109	139	173	208
210	88	114	144	178	214
220	92	118	149	184	220
230	96	122	154	189	226
240	99	126	158	194	231
250	103	130	163	199	237
260	106	134	167	204	242

Age	Beg.	Nov.	Int.	Adv.	Elite
15	47	68	93	122	154
20	54	77	106	140	176
25	56	80	109	143	180
30	56	80	109	143	180
35	56	80	109	143	180
40	56	80	109	143	180
45	53	75	103	136	171
50	49	70	97	127	160
55	46	65	89	117	147
60	42	59	81	107	135
65	38	54	74	97	122
70	34	48	66	87	110
75	30	43	59	78	98
80	27	39	53	70	88
85	24	35	48	63	79
90	22	31	43	56	71

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	19
2	4	10	20%	13
3	3	8	14%	9
4	4	8	8%	5
5	3	9	5%	3
5	3	12	5%	3
7	2	5	3%	2
7	4	4	3%	2
9	3	20	2%	1
9	4	14	2%	1
9	4	3	2%	1
9	4	5	2%	1
9	3	5	2%	1
9	2	8	2%	1
9	6	9	2%	1
9	4	9	2%	1
9	3	6	2%	1