Paused Bench Press

Paused Bench Press Standards

Measured in lb

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

Our community Paused Bench Press standards are based on 39,000 lifts by Strength Level users
Paused Bench Press

Male Paused Bench Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 134 lb
Novice 180 lb
Intermediate 236 lb
Advanced 299 lb
Elite 367 lb
Strength Level Bodyweight Ratio
Beginner 0.75x
Novice 1.00x
Intermediate 1.25x
Advanced 1.75x
Elite 2.00x

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

What is the average Paused Bench Press? The average Paused Bench Press weight for a male lifter is 236 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Paused Bench Press? Male beginners should aim to lift 134 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

BW Beg. Nov. Int. Adv. Elite
110 76 105 140 181 224
120 88 119 156 199 244
130 100 133 172 216 263
140 111 146 187 233 282
150 122 158 201 249 299
160 133 171 215 264 316
170 144 183 229 280 333
180 155 195 242 294 349
190 165 206 255 308 364
200 175 218 267 322 379
210 185 229 279 335 393
220 195 239 291 348 407
230 204 250 303 361 421
240 213 260 314 373 434
250 222 270 325 385 447
260 231 280 336 397 460
270 240 289 346 408 472
280 248 299 356 419 484
290 257 308 366 430 495
300 265 317 376 441 507
310 273 326 386 451 518
Age Beg. Nov. Int. Adv. Elite
15 114 154 201 255 312
20 131 176 230 292 357
25 134 180 236 299 367
30 134 180 236 299 367
35 134 180 236 299 367
40 134 180 236 299 367
45 127 171 224 284 348
50 119 161 210 267 327
55 110 148 194 247 302
60 101 136 177 225 276
65 91 122 160 203 249
70 82 110 144 182 224
75 73 98 129 163 200
80 65 88 115 146 179
85 59 79 103 131 160
90 53 71 93 118 144

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

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

3x5 15%
5x5 11%
4x5 5%
4x6 5%
3x6 4%

Calculate Your Strength Level

lb
lb
years old

Female Paused Bench Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 34 lb
Novice 63 lb
Intermediate 103 lb
Advanced 154 lb
Elite 211 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.45x
Intermediate 0.70x
Advanced 1.05x
Elite 1.45x

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

What is the average Paused Bench Press? The average Paused Bench Press weight for a female lifter is 103 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Paused Bench Press? Female beginners should aim to lift 34 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

BW Beg. Nov. Int. Adv. Elite
90 16 35 64 101 145
100 19 41 72 111 156
110 23 46 79 120 167
120 27 52 86 129 178
130 31 57 93 137 187
140 35 62 99 145 196
150 39 67 105 152 205
160 42 72 111 159 213
170 46 77 117 166 221
180 49 81 123 173 229
190 53 86 128 179 236
200 56 90 133 186 243
210 60 94 139 192 250
220 63 98 143 197 257
230 66 102 148 203 263
240 69 106 153 208 269
250 72 110 157 214 276
260 75 113 162 219 281
Age Beg. Nov. Int. Adv. Elite
15 29 54 88 131 179
20 33 62 101 150 205
25 34 63 103 154 211
30 34 63 103 154 211
35 34 63 103 154 211
40 34 63 103 154 211
45 32 60 98 146 200
50 30 56 92 137 188
55 28 52 85 127 174
60 25 47 78 115 158
65 23 43 70 104 143
70 21 38 63 94 128
75 18 34 56 84 115
80 17 31 50 75 103
85 15 28 45 67 92
90 13 25 41 60 83

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

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

3x5 38%
4x5 6%
3x6 4%
5x5 3%
3x3 3%

Calculate Your Strength Level

lb
lb
years old

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.