Paused Bench Press Standards (kg)

The average Paused Bench Press is 107 kg for men and 62 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Paused Bench Press strength standards are based on 166,034 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Paused Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	61 kg
Novice	82 kg
Intermediate	107 kg
Advanced	136 kg
Elite	167 kg

Bodyweight Ratio

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? (kg)

What is the average Paused Bench Press? The average Paused Bench Press weight for a male lifter is 107 kg (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 61 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	35	48	64	82	101
55	41	55	72	91	111
60	47	62	79	99	120
65	53	68	87	107	129
70	58	75	94	115	138
75	64	81	101	123	147
80	69	87	108	131	155
85	74	93	114	138	162
90	79	98	120	145	170
95	84	104	126	151	177
100	89	109	132	158	184
105	94	114	138	164	191
110	99	120	144	170	198
115	103	125	149	176	204
120	108	129	155	182	210
125	112	134	160	188	216
130	116	139	165	193	222
135	120	144	170	199	228
140	124	148	175	204	234

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	70	92	116	142
20	59	80	105	133	163
25	61	82	107	136	167
30	61	82	107	136	167
35	61	82	107	136	167
40	61	82	107	136	167
45	58	78	102	129	158
50	54	73	95	121	148
55	50	67	88	111	136
60	45	61	80	102	125
65	41	55	73	92	113
70	37	50	65	83	101
75	33	45	59	74	91
80	30	40	52	66	81
85	27	36	47	60	73
90	24	32	42	53	65

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 14%

5x5 10%

3x6 5%

4x5 5%

3x3 5%

4x6 4%

5x3 4%

4x4 4%

6x6 3%

3x4 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	219
2	5	5	10%	158
3	3	6	5%	83
4	4	5	5%	75
5	3	3	5%	73
6	4	6	4%	64
7	5	3	4%	59
8	4	4	4%	58
9	6	6	3%	56
9	3	4	3%	56

Female

Female Paused Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	29 kg
Novice	44 kg
Intermediate	62 kg
Advanced	83 kg
Elite	107 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.25x
Elite	1.50x

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

What is the average Paused Bench Press? The average Paused Bench Press weight for a female lifter is 62 kg (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 29 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	15	25	36	51	66
45	19	29	41	56	73
50	22	32	46	62	79
55	25	36	50	67	85
60	28	40	54	71	90
65	30	43	58	76	95
70	33	46	62	80	100
75	36	49	66	84	104
80	38	52	69	88	109
85	41	55	72	92	113
90	43	58	76	96	117
95	46	61	79	99	121
100	48	63	82	103	124
105	50	66	85	106	128
110	53	69	88	109	132
115	55	71	90	112	135
120	57	73	93	115	138

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	37	53	71	91
20	29	43	60	81	104
25	29	44	62	83	107
30	29	44	62	83	107
35	29	44	62	83	107
40	29	44	62	83	107
45	28	41	59	79	101
50	26	39	55	74	94
55	24	36	51	68	87
60	22	33	46	62	80
65	20	30	42	56	72
70	18	27	38	51	65
75	16	24	34	45	58
80	14	21	30	41	52
85	13	19	27	36	47
90	12	17	24	33	42

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 26%

5x8 7%

5x6 6%

5x5 5%

4x5 5%

3x6 5%

3x4 4%

3x3 4%

4x6 3%

3x8 2%

2x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	5	26%	83
2	5	8	7%	22
3	5	6	6%	18
4	5	5	5%	17
5	4	5	5%	16
6	3	6	5%	15
7	3	4	4%	13
8	3	3	4%	12
9	4	6	3%	9
10	3	8	2%	7
10	2	5	2%	7

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 Paused Bench Press strength standards

Strength Level analysed 23,283 qualifying results from 166,034 community lifts to produce our Paused Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	166,034
Qualifying results	23,283
Male results	22,091
Female results	1,192
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	35	48	64	82	101
55	41	55	72	91	111
60	47	62	79	99	120
65	53	68	87	107	129
70	58	75	94	115	138
75	64	81	101	123	147
80	69	87	108	131	155
85	74	93	114	138	162
90	79	98	120	145	170
95	84	104	126	151	177
100	89	109	132	158	184
105	94	114	138	164	191
110	99	120	144	170	198
115	103	125	149	176	204
120	108	129	155	182	210
125	112	134	160	188	216
130	116	139	165	193	222
135	120	144	170	199	228
140	124	148	175	204	234

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	70	92	116	142
20	59	80	105	133	163
25	61	82	107	136	167
30	61	82	107	136	167
35	61	82	107	136	167
40	61	82	107	136	167
45	58	78	102	129	158
50	54	73	95	121	148
55	50	67	88	111	136
60	45	61	80	102	125
65	41	55	73	92	113
70	37	50	65	83	101
75	33	45	59	74	91
80	30	40	52	66	81
85	27	36	47	60	73
90	24	32	42	53	65

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	219
2	5	5	10%	158
3	3	6	5%	83
4	4	5	5%	75
5	3	3	5%	73
6	4	6	4%	64
7	5	3	4%	59
8	4	4	4%	58
9	6	6	3%	56
9	3	4	3%	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	25	36	51	66
45	19	29	41	56	73
50	22	32	46	62	79
55	25	36	50	67	85
60	28	40	54	71	90
65	30	43	58	76	95
70	33	46	62	80	100
75	36	49	66	84	104
80	38	52	69	88	109
85	41	55	72	92	113
90	43	58	76	96	117
95	46	61	79	99	121
100	48	63	82	103	124
105	50	66	85	106	128
110	53	69	88	109	132
115	55	71	90	112	135
120	57	73	93	115	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	37	53	71	91
20	29	43	60	81	104
25	29	44	62	83	107
30	29	44	62	83	107
35	29	44	62	83	107
40	29	44	62	83	107
45	28	41	59	79	101
50	26	39	55	74	94
55	24	36	51	68	87
60	22	33	46	62	80
65	20	30	42	56	72
70	18	27	38	51	65
75	16	24	34	45	58
80	14	21	30	41	52
85	13	19	27	36	47
90	12	17	24	33	42

Rank	Sets	Reps	Percent	Workouts
1	3	5	26%	83
2	5	8	7%	22
3	5	6	6%	18
4	5	5	5%	17
5	4	5	5%	16
6	3	6	5%	15
7	3	4	4%	13
8	3	3	4%	12
9	4	6	3%	9
10	3	8	2%	7
10	2	5	2%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
50	35	48	64	82	101
55	41	55	72	91	111
60	47	62	79	99	120
65	53	68	87	107	129
70	58	75	94	115	138
75	64	81	101	123	147
80	69	87	108	131	155
85	74	93	114	138	162
90	79	98	120	145	170
95	84	104	126	151	177
100	89	109	132	158	184
105	94	114	138	164	191
110	99	120	144	170	198
115	103	125	149	176	204
120	108	129	155	182	210
125	112	134	160	188	216
130	116	139	165	193	222
135	120	144	170	199	228
140	124	148	175	204	234

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	70	92	116	142
20	59	80	105	133	163
25	61	82	107	136	167
30	61	82	107	136	167
35	61	82	107	136	167
40	61	82	107	136	167
45	58	78	102	129	158
50	54	73	95	121	148
55	50	67	88	111	136
60	45	61	80	102	125
65	41	55	73	92	113
70	37	50	65	83	101
75	33	45	59	74	91
80	30	40	52	66	81
85	27	36	47	60	73
90	24	32	42	53	65

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	219
2	5	5	10%	158
3	3	6	5%	83
4	4	5	5%	75
5	3	3	5%	73
6	4	6	4%	64
7	5	3	4%	59
8	4	4	4%	58
9	6	6	3%	56
9	3	4	3%	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	25	36	51	66
45	19	29	41	56	73
50	22	32	46	62	79
55	25	36	50	67	85
60	28	40	54	71	90
65	30	43	58	76	95
70	33	46	62	80	100
75	36	49	66	84	104
80	38	52	69	88	109
85	41	55	72	92	113
90	43	58	76	96	117
95	46	61	79	99	121
100	48	63	82	103	124
105	50	66	85	106	128
110	53	69	88	109	132
115	55	71	90	112	135
120	57	73	93	115	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	37	53	71	91
20	29	43	60	81	104
25	29	44	62	83	107
30	29	44	62	83	107
35	29	44	62	83	107
40	29	44	62	83	107
45	28	41	59	79	101
50	26	39	55	74	94
55	24	36	51	68	87
60	22	33	46	62	80
65	20	30	42	56	72
70	18	27	38	51	65
75	16	24	34	45	58
80	14	21	30	41	52
85	13	19	27	36	47
90	12	17	24	33	42

Rank	Sets	Reps	Percent	Workouts
1	3	5	26%	83
2	5	8	7%	22
3	5	6	6%	18
4	5	5	5%	17
5	4	5	5%	16
6	3	6	5%	15
7	3	4	4%	13
8	3	3	4%	12
9	4	6	3%	9
10	3	8	2%	7
10	2	5	2%	7

Paused Bench Press Standards (kg)

Male

Male Paused Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Paused Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Paused Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	35	48	64	82	101
55	41	55	72	91	111
60	47	62	79	99	120
65	53	68	87	107	129
70	58	75	94	115	138
75	64	81	101	123	147
80	69	87	108	131	155
85	74	93	114	138	162
90	79	98	120	145	170
95	84	104	126	151	177
100	89	109	132	158	184
105	94	114	138	164	191
110	99	120	144	170	198
115	103	125	149	176	204
120	108	129	155	182	210
125	112	134	160	188	216
130	116	139	165	193	222
135	120	144	170	199	228
140	124	148	175	204	234

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	70	92	116	142
20	59	80	105	133	163
25	61	82	107	136	167
30	61	82	107	136	167
35	61	82	107	136	167
40	61	82	107	136	167
45	58	78	102	129	158
50	54	73	95	121	148
55	50	67	88	111	136
60	45	61	80	102	125
65	41	55	73	92	113
70	37	50	65	83	101
75	33	45	59	74	91
80	30	40	52	66	81
85	27	36	47	60	73
90	24	32	42	53	65

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	219
2	5	5	10%	158
3	3	6	5%	83
4	4	5	5%	75
5	3	3	5%	73
6	4	6	4%	64
7	5	3	4%	59
8	4	4	4%	58
9	6	6	3%	56
9	3	4	3%	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	25	36	51	66
45	19	29	41	56	73
50	22	32	46	62	79
55	25	36	50	67	85
60	28	40	54	71	90
65	30	43	58	76	95
70	33	46	62	80	100
75	36	49	66	84	104
80	38	52	69	88	109
85	41	55	72	92	113
90	43	58	76	96	117
95	46	61	79	99	121
100	48	63	82	103	124
105	50	66	85	106	128
110	53	69	88	109	132
115	55	71	90	112	135
120	57	73	93	115	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	37	53	71	91
20	29	43	60	81	104
25	29	44	62	83	107
30	29	44	62	83	107
35	29	44	62	83	107
40	29	44	62	83	107
45	28	41	59	79	101
50	26	39	55	74	94
55	24	36	51	68	87
60	22	33	46	62	80
65	20	30	42	56	72
70	18	27	38	51	65
75	16	24	34	45	58
80	14	21	30	41	52
85	13	19	27	36	47
90	12	17	24	33	42

Rank	Sets	Reps	Percent	Workouts
1	3	5	26%	83
2	5	8	7%	22
3	5	6	6%	18
4	5	5	5%	17
5	4	5	5%	16
6	3	6	5%	15
7	3	4	4%	13
8	3	3	4%	12
9	4	6	3%	9
10	3	8	2%	7
10	2	5	2%	7