Bench Pull Standards (kg)

The average Bench Pull is 87 kg for men and 49 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	43 kg
Novice	62 kg
Intermediate	87 kg
Advanced	116 kg
Elite	147 kg

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? (kg)

What is the average Bench Pull? The average Bench Pull weight for a male lifter is 87 kg (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 43 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	22	35	51	71	93
55	26	40	58	78	101
60	31	45	64	86	109
65	35	50	70	92	117
70	39	55	76	99	124
75	43	60	81	105	132
80	47	65	87	112	138
85	51	69	92	118	145
90	54	74	97	123	151
95	58	78	102	129	157
100	62	82	107	134	163
105	65	86	111	139	169
110	69	90	116	144	175
115	72	94	120	149	180
120	76	98	124	154	185
125	79	102	129	159	190
130	82	105	133	163	195
135	85	109	137	168	200
140	88	112	141	172	205

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	74	99	125
20	42	61	85	113	143
25	43	62	87	116	147
30	43	62	87	116	147
35	43	62	87	116	147
40	43	62	87	116	147
45	40	59	82	110	139
50	38	55	77	102	130
55	35	51	71	95	120
60	32	47	65	86	110
65	29	42	59	78	99
70	26	38	53	70	89
75	23	34	47	63	80
80	21	30	42	56	72
85	19	27	38	51	64
90	17	24	34	45	58

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	25 kg
Novice	36 kg
Intermediate	49 kg
Advanced	65 kg
Elite	82 kg

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? (kg)

What is the average Bench Pull? The average Bench Pull weight for a female lifter is 49 kg (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 25 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	14	22	31	42	54
45	17	25	35	46	59
50	20	28	39	51	64
55	22	31	42	55	68
60	25	34	46	59	72
65	27	37	49	62	76
70	29	40	52	66	80
75	32	42	55	69	84
80	34	45	57	72	87
85	36	47	60	75	91
90	38	49	63	78	94
95	40	52	65	81	97
100	42	54	68	83	100
105	44	56	70	86	103
110	45	58	72	89	106
115	47	60	75	91	108
120	49	62	77	93	111

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	31	42	55	70
20	25	35	48	63	80
25	25	36	49	65	82
30	25	36	49	65	82
35	25	36	49	65	82
40	25	36	49	65	82
45	24	34	47	62	77
50	22	32	44	58	72
55	21	29	40	53	67
60	19	27	37	49	61
65	17	24	33	44	55
70	15	22	30	40	50
75	14	20	27	35	45
80	12	18	24	32	40
85	11	16	22	28	36
90	10	14	19	26	32

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
50	22	35	51	71	93
55	26	40	58	78	101
60	31	45	64	86	109
65	35	50	70	92	117
70	39	55	76	99	124
75	43	60	81	105	132
80	47	65	87	112	138
85	51	69	92	118	145
90	54	74	97	123	151
95	58	78	102	129	157
100	62	82	107	134	163
105	65	86	111	139	169
110	69	90	116	144	175
115	72	94	120	149	180
120	76	98	124	154	185
125	79	102	129	159	190
130	82	105	133	163	195
135	85	109	137	168	200
140	88	112	141	172	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	74	99	125
20	42	61	85	113	143
25	43	62	87	116	147
30	43	62	87	116	147
35	43	62	87	116	147
40	43	62	87	116	147
45	40	59	82	110	139
50	38	55	77	102	130
55	35	51	71	95	120
60	32	47	65	86	110
65	29	42	59	78	99
70	26	38	53	70	89
75	23	34	47	63	80
80	21	30	42	56	72
85	19	27	38	51	64
90	17	24	34	45	58

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
40	14	22	31	42	54
45	17	25	35	46	59
50	20	28	39	51	64
55	22	31	42	55	68
60	25	34	46	59	72
65	27	37	49	62	76
70	29	40	52	66	80
75	32	42	55	69	84
80	34	45	57	72	87
85	36	47	60	75	91
90	38	49	63	78	94
95	40	52	65	81	97
100	42	54	68	83	100
105	44	56	70	86	103
110	45	58	72	89	106
115	47	60	75	91	108
120	49	62	77	93	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	31	42	55	70
20	25	35	48	63	80
25	25	36	49	65	82
30	25	36	49	65	82
35	25	36	49	65	82
40	25	36	49	65	82
45	24	34	47	62	77
50	22	32	44	58	72
55	21	29	40	53	67
60	19	27	37	49	61
65	17	24	33	44	55
70	15	22	30	40	50
75	14	20	27	35	45
80	12	18	24	32	40
85	11	16	22	28	36
90	10	14	19	26	32

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
50	22	35	51	71	93
55	26	40	58	78	101
60	31	45	64	86	109
65	35	50	70	92	117
70	39	55	76	99	124
75	43	60	81	105	132
80	47	65	87	112	138
85	51	69	92	118	145
90	54	74	97	123	151
95	58	78	102	129	157
100	62	82	107	134	163
105	65	86	111	139	169
110	69	90	116	144	175
115	72	94	120	149	180
120	76	98	124	154	185
125	79	102	129	159	190
130	82	105	133	163	195
135	85	109	137	168	200
140	88	112	141	172	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	74	99	125
20	42	61	85	113	143
25	43	62	87	116	147
30	43	62	87	116	147
35	43	62	87	116	147
40	43	62	87	116	147
45	40	59	82	110	139
50	38	55	77	102	130
55	35	51	71	95	120
60	32	47	65	86	110
65	29	42	59	78	99
70	26	38	53	70	89
75	23	34	47	63	80
80	21	30	42	56	72
85	19	27	38	51	64
90	17	24	34	45	58

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
40	14	22	31	42	54
45	17	25	35	46	59
50	20	28	39	51	64
55	22	31	42	55	68
60	25	34	46	59	72
65	27	37	49	62	76
70	29	40	52	66	80
75	32	42	55	69	84
80	34	45	57	72	87
85	36	47	60	75	91
90	38	49	63	78	94
95	40	52	65	81	97
100	42	54	68	83	100
105	44	56	70	86	103
110	45	58	72	89	106
115	47	60	75	91	108
120	49	62	77	93	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	31	42	55	70
20	25	35	48	63	80
25	25	36	49	65	82
30	25	36	49	65	82
35	25	36	49	65	82
40	25	36	49	65	82
45	24	34	47	62	77
50	22	32	44	58	72
55	21	29	40	53	67
60	19	27	37	49	61
65	17	24	33	44	55
70	15	22	30	40	50
75	14	20	27	35	45
80	12	18	24	32	40
85	11	16	22	28	36
90	10	14	19	26	32

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 (kg)

Male

Male Bench Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Bench Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	22	35	51	71	93
55	26	40	58	78	101
60	31	45	64	86	109
65	35	50	70	92	117
70	39	55	76	99	124
75	43	60	81	105	132
80	47	65	87	112	138
85	51	69	92	118	145
90	54	74	97	123	151
95	58	78	102	129	157
100	62	82	107	134	163
105	65	86	111	139	169
110	69	90	116	144	175
115	72	94	120	149	180
120	76	98	124	154	185
125	79	102	129	159	190
130	82	105	133	163	195
135	85	109	137	168	200
140	88	112	141	172	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	74	99	125
20	42	61	85	113	143
25	43	62	87	116	147
30	43	62	87	116	147
35	43	62	87	116	147
40	43	62	87	116	147
45	40	59	82	110	139
50	38	55	77	102	130
55	35	51	71	95	120
60	32	47	65	86	110
65	29	42	59	78	99
70	26	38	53	70	89
75	23	34	47	63	80
80	21	30	42	56	72
85	19	27	38	51	64
90	17	24	34	45	58

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
40	14	22	31	42	54
45	17	25	35	46	59
50	20	28	39	51	64
55	22	31	42	55	68
60	25	34	46	59	72
65	27	37	49	62	76
70	29	40	52	66	80
75	32	42	55	69	84
80	34	45	57	72	87
85	36	47	60	75	91
90	38	49	63	78	94
95	40	52	65	81	97
100	42	54	68	83	100
105	44	56	70	86	103
110	45	58	72	89	106
115	47	60	75	91	108
120	49	62	77	93	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	31	42	55	70
20	25	35	48	63	80
25	25	36	49	65	82
30	25	36	49	65	82
35	25	36	49	65	82
40	25	36	49	65	82
45	24	34	47	62	77
50	22	32	44	58	72
55	21	29	40	53	67
60	19	27	37	49	61
65	17	24	33	44	55
70	15	22	30	40	50
75	14	20	27	35	45
80	12	18	24	32	40
85	11	16	22	28	36
90	10	14	19	26	32

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