Dumbbell Bench Press Standards (lb)

The average Dumbbell Bench Press is 85 lb for men and 44 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Bench Press strength standards are based on 4,734,253 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Dumbbell Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	37 lb
Novice	58 lb
Intermediate	85 lb
Advanced	117 lb
Elite	153 lb

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.50x
Advanced	0.70x
Elite	0.90x

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

What is the average Dumbbell Bench Press? The average Dumbbell Bench Press weight for a male lifter is 85 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Bench Press? Male beginners should aim to lift 37 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	34	54	78	104
120	23	39	59	84	112
130	27	43	65	91	120
140	30	48	70	97	127
150	34	52	75	103	133
160	37	56	80	109	140
170	40	60	85	114	146
180	43	64	89	119	152
190	46	67	94	124	158
200	49	71	98	129	163
210	52	75	102	134	169
220	55	78	106	139	174
230	58	82	110	143	179
240	61	85	114	148	184
250	64	88	118	152	189
260	66	91	122	156	194
270	69	95	125	160	198
280	72	98	129	164	202
290	74	101	132	168	207
300	77	104	136	172	211
310	79	106	139	176	215

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	49	72	100	130
20	36	56	83	114	149
25	37	58	85	117	153
30	37	58	85	117	153
35	37	58	85	117	153
40	37	58	85	117	153
45	35	55	80	111	145
50	32	51	75	104	136
55	30	47	69	96	125
60	27	43	63	87	114
65	25	39	57	79	103
70	22	35	52	71	93
75	20	31	46	64	83
80	18	28	41	57	75
85	16	25	37	51	67
90	14	23	33	46	60

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

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

3x1017%

3x811%

3x129%

4x108%

4x85%

4x124%

3x64%

3x53%

2x103%

5x53%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	3285
2	3	8	11%	2023
3	3	12	9%	1688
4	4	10	8%	1432
5	4	8	5%	962
6	4	12	4%	752
7	3	6	4%	743
8	3	5	3%	667
9	2	10	3%	642
10	5	5	3%	609

Female

Female Dumbbell Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	15 lb
Novice	28 lb
Intermediate	44 lb
Advanced	65 lb
Elite	89 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.60x

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

What is the average Dumbbell Bench Press? The average Dumbbell Bench Press weight for a female lifter is 44 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Bench Press? Female beginners should aim to lift 15 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	17	31	47	67
100	10	20	33	51	71
110	11	22	36	54	75
120	13	24	39	57	79
130	14	26	41	60	82
140	16	28	43	63	85
150	17	29	46	66	88
160	18	31	48	68	91
170	20	33	50	71	94
180	21	34	52	73	97
190	22	36	54	75	99
200	23	37	56	78	102
210	24	39	57	80	104
220	25	40	59	82	107
230	27	42	61	84	109
240	28	43	62	86	111
250	29	44	64	87	113
260	30	45	65	89	115

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	38	56	76
20	15	27	43	64	86
25	15	28	44	65	89
30	15	28	44	65	89
35	15	28	44	65	89
40	15	28	44	65	89
45	14	26	42	62	84
50	13	24	39	58	79
55	12	23	36	53	73
60	11	21	33	49	66
65	10	19	30	44	60
70	9	17	27	40	54
75	8	15	24	36	48
80	7	13	22	32	43
85	7	12	19	28	39
90	6	11	17	26	35

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

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

3x1023%

3x1212%

3x89%

4x109%

4x125%

4x85%

2x104%

3x154%

5x103%

3x62%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	926
2	3	12	12%	490
3	3	8	9%	370
4	4	10	9%	366
5	4	12	5%	212
6	4	8	5%	184
7	2	10	4%	146
8	3	15	4%	144
9	5	10	3%	112
10	3	6	2%	91

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 Dumbbell Bench Press strength standards

Strength Level analysed 1,255,684 qualifying results from 4,734,253 community lifts to produce our Dumbbell Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	4,734,253
Qualifying results	1,255,684
Male results	1,144,906
Female results	110,778
Data start	19 March 2017
Data cutoff	10 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	20	34	54	78	104
120	23	39	59	84	112
130	27	43	65	91	120
140	30	48	70	97	127
150	34	52	75	103	133
160	37	56	80	109	140
170	40	60	85	114	146
180	43	64	89	119	152
190	46	67	94	124	158
200	49	71	98	129	163
210	52	75	102	134	169
220	55	78	106	139	174
230	58	82	110	143	179
240	61	85	114	148	184
250	64	88	118	152	189
260	66	91	122	156	194
270	69	95	125	160	198
280	72	98	129	164	202
290	74	101	132	168	207
300	77	104	136	172	211
310	79	106	139	176	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	49	72	100	130
20	36	56	83	114	149
25	37	58	85	117	153
30	37	58	85	117	153
35	37	58	85	117	153
40	37	58	85	117	153
45	35	55	80	111	145
50	32	51	75	104	136
55	30	47	69	96	125
60	27	43	63	87	114
65	25	39	57	79	103
70	22	35	52	71	93
75	20	31	46	64	83
80	18	28	41	57	75
85	16	25	37	51	67
90	14	23	33	46	60

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	17	31	47	67
100	10	20	33	51	71
110	11	22	36	54	75
120	13	24	39	57	79
130	14	26	41	60	82
140	16	28	43	63	85
150	17	29	46	66	88
160	18	31	48	68	91
170	20	33	50	71	94
180	21	34	52	73	97
190	22	36	54	75	99
200	23	37	56	78	102
210	24	39	57	80	104
220	25	40	59	82	107
230	27	42	61	84	109
240	28	43	62	86	111
250	29	44	64	87	113
260	30	45	65	89	115

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	38	56	76
20	15	27	43	64	86
25	15	28	44	65	89
30	15	28	44	65	89
35	15	28	44	65	89
40	15	28	44	65	89
45	14	26	42	62	84
50	13	24	39	58	79
55	12	23	36	53	73
60	11	21	33	49	66
65	10	19	30	44	60
70	9	17	27	40	54
75	8	15	24	36	48
80	7	13	22	32	43
85	7	12	19	28	39
90	6	11	17	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	926
2	3	12	12%	490
3	3	8	9%	370
4	4	10	9%	366
5	4	12	5%	212
6	4	8	5%	184
7	2	10	4%	146
8	3	15	4%	144
9	5	10	3%	112
10	3	6	2%	91

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	34	54	78	104
120	23	39	59	84	112
130	27	43	65	91	120
140	30	48	70	97	127
150	34	52	75	103	133
160	37	56	80	109	140
170	40	60	85	114	146
180	43	64	89	119	152
190	46	67	94	124	158
200	49	71	98	129	163
210	52	75	102	134	169
220	55	78	106	139	174
230	58	82	110	143	179
240	61	85	114	148	184
250	64	88	118	152	189
260	66	91	122	156	194
270	69	95	125	160	198
280	72	98	129	164	202
290	74	101	132	168	207
300	77	104	136	172	211
310	79	106	139	176	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	49	72	100	130
20	36	56	83	114	149
25	37	58	85	117	153
30	37	58	85	117	153
35	37	58	85	117	153
40	37	58	85	117	153
45	35	55	80	111	145
50	32	51	75	104	136
55	30	47	69	96	125
60	27	43	63	87	114
65	25	39	57	79	103
70	22	35	52	71	93
75	20	31	46	64	83
80	18	28	41	57	75
85	16	25	37	51	67
90	14	23	33	46	60

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	17	31	47	67
100	10	20	33	51	71
110	11	22	36	54	75
120	13	24	39	57	79
130	14	26	41	60	82
140	16	28	43	63	85
150	17	29	46	66	88
160	18	31	48	68	91
170	20	33	50	71	94
180	21	34	52	73	97
190	22	36	54	75	99
200	23	37	56	78	102
210	24	39	57	80	104
220	25	40	59	82	107
230	27	42	61	84	109
240	28	43	62	86	111
250	29	44	64	87	113
260	30	45	65	89	115

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	38	56	76
20	15	27	43	64	86
25	15	28	44	65	89
30	15	28	44	65	89
35	15	28	44	65	89
40	15	28	44	65	89
45	14	26	42	62	84
50	13	24	39	58	79
55	12	23	36	53	73
60	11	21	33	49	66
65	10	19	30	44	60
70	9	17	27	40	54
75	8	15	24	36	48
80	7	13	22	32	43
85	7	12	19	28	39
90	6	11	17	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	926
2	3	12	12%	490
3	3	8	9%	370
4	4	10	9%	366
5	4	12	5%	212
6	4	8	5%	184
7	2	10	4%	146
8	3	15	4%	144
9	5	10	3%	112
10	3	6	2%	91

Dumbbell Bench Press Standards (lb)

Male

Male Dumbbell Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	34	54	78	104
120	23	39	59	84	112
130	27	43	65	91	120
140	30	48	70	97	127
150	34	52	75	103	133
160	37	56	80	109	140
170	40	60	85	114	146
180	43	64	89	119	152
190	46	67	94	124	158
200	49	71	98	129	163
210	52	75	102	134	169
220	55	78	106	139	174
230	58	82	110	143	179
240	61	85	114	148	184
250	64	88	118	152	189
260	66	91	122	156	194
270	69	95	125	160	198
280	72	98	129	164	202
290	74	101	132	168	207
300	77	104	136	172	211
310	79	106	139	176	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	49	72	100	130
20	36	56	83	114	149
25	37	58	85	117	153
30	37	58	85	117	153
35	37	58	85	117	153
40	37	58	85	117	153
45	35	55	80	111	145
50	32	51	75	104	136
55	30	47	69	96	125
60	27	43	63	87	114
65	25	39	57	79	103
70	22	35	52	71	93
75	20	31	46	64	83
80	18	28	41	57	75
85	16	25	37	51	67
90	14	23	33	46	60

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	17	31	47	67
100	10	20	33	51	71
110	11	22	36	54	75
120	13	24	39	57	79
130	14	26	41	60	82
140	16	28	43	63	85
150	17	29	46	66	88
160	18	31	48	68	91
170	20	33	50	71	94
180	21	34	52	73	97
190	22	36	54	75	99
200	23	37	56	78	102
210	24	39	57	80	104
220	25	40	59	82	107
230	27	42	61	84	109
240	28	43	62	86	111
250	29	44	64	87	113
260	30	45	65	89	115

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	38	56	76
20	15	27	43	64	86
25	15	28	44	65	89
30	15	28	44	65	89
35	15	28	44	65	89
40	15	28	44	65	89
45	14	26	42	62	84
50	13	24	39	58	79
55	12	23	36	53	73
60	11	21	33	49	66
65	10	19	30	44	60
70	9	17	27	40	54
75	8	15	24	36	48
80	7	13	22	32	43
85	7	12	19	28	39
90	6	11	17	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	926
2	3	12	12%	490
3	3	8	9%	370
4	4	10	9%	366
5	4	12	5%	212
6	4	8	5%	184
7	2	10	4%	146
8	3	15	4%	144
9	5	10	3%	112
10	3	6	2%	91