Paused Bench Press Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Paused Bench Press standards are based on 78,715 lifts by Strength Level users

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	166 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	102
55	41	55	72	91	112
60	46	61	79	100	121
65	52	68	87	108	130
70	58	74	94	116	139
75	63	80	101	124	147
80	68	86	108	131	156
85	74	92	114	138	163
90	79	98	120	145	171
95	84	103	126	152	178
100	88	109	132	158	185
105	93	114	138	164	192
110	98	119	144	171	198
115	102	124	149	176	205
120	107	129	154	182	211
125	111	134	160	188	217
130	115	138	165	193	223
135	119	143	170	199	229
140	123	147	174	204	234

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	70	91	116	142
20	59	80	104	132	162
25	61	82	107	136	166
30	61	82	107	136	166
35	61	82	107	136	166
40	61	82	107	136	166
45	58	78	102	129	158
50	54	73	95	121	148
55	50	67	88	112	137
60	46	61	80	102	125
65	41	56	73	92	113
70	37	50	65	83	101
75	33	45	58	74	91
80	30	40	52	66	81
85	27	36	47	59	73
90	24	32	42	53	66

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

Calculate Your Strength Level

Female

Female Paused Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	15 kg
Novice	29 kg
Intermediate	47 kg
Advanced	70 kg
Elite	96 kg

Bodyweight Ratio

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? (kg)

What is the average Paused Bench Press? The average Paused Bench Press weight for a female lifter is 47 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 15 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	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

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

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	35	48	64	82	102
55	41	55	72	91	112
60	46	61	79	100	121
65	52	68	87	108	130
70	58	74	94	116	139
75	63	80	101	124	147
80	68	86	108	131	156
85	74	92	114	138	163
90	79	98	120	145	171
95	84	103	126	152	178
100	88	109	132	158	185
105	93	114	138	164	192
110	98	119	144	171	198
115	102	124	149	176	205
120	107	129	154	182	211
125	111	134	160	188	217
130	115	138	165	193	223
135	119	143	170	199	229
140	123	147	174	204	234

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	70	91	116	142
20	59	80	104	132	162
25	61	82	107	136	166
30	61	82	107	136	166
35	61	82	107	136	166
40	61	82	107	136	166
45	58	78	102	129	158
50	54	73	95	121	148
55	50	67	88	112	137
60	46	61	80	102	125
65	41	56	73	92	113
70	37	50	65	83	101
75	33	45	58	74	91
80	30	40	52	66	81
85	27	36	47	59	73
90	24	32	42	53	66

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	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

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	102
55	41	55	72	91	112
60	46	61	79	100	121
65	52	68	87	108	130
70	58	74	94	116	139
75	63	80	101	124	147
80	68	86	108	131	156
85	74	92	114	138	163
90	79	98	120	145	171
95	84	103	126	152	178
100	88	109	132	158	185
105	93	114	138	164	192
110	98	119	144	171	198
115	102	124	149	176	205
120	107	129	154	182	211
125	111	134	160	188	217
130	115	138	165	193	223
135	119	143	170	199	229
140	123	147	174	204	234

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	70	91	116	142
20	59	80	104	132	162
25	61	82	107	136	166
30	61	82	107	136	166
35	61	82	107	136	166
40	61	82	107	136	166
45	58	78	102	129	158
50	54	73	95	121	148
55	50	67	88	112	137
60	46	61	80	102	125
65	41	56	73	92	113
70	37	50	65	83	101
75	33	45	58	74	91
80	30	40	52	66	81
85	27	36	47	59	73
90	24	32	42	53	66

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	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

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

Measured in kg

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

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	35	48	64	82	102
55	41	55	72	91	112
60	46	61	79	100	121
65	52	68	87	108	130
70	58	74	94	116	139
75	63	80	101	124	147
80	68	86	108	131	156
85	74	92	114	138	163
90	79	98	120	145	171
95	84	103	126	152	178
100	88	109	132	158	185
105	93	114	138	164	192
110	98	119	144	171	198
115	102	124	149	176	205
120	107	129	154	182	211
125	111	134	160	188	217
130	115	138	165	193	223
135	119	143	170	199	229
140	123	147	174	204	234

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	70	91	116	142
20	59	80	104	132	162
25	61	82	107	136	166
30	61	82	107	136	166
35	61	82	107	136	166
40	61	82	107	136	166
45	58	78	102	129	158
50	54	73	95	121	148
55	50	67	88	112	137
60	46	61	80	102	125
65	41	56	73	92	113
70	37	50	65	83	101
75	33	45	58	74	91
80	30	40	52	66	81
85	27	36	47	59	73
90	24	32	42	53	66

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	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

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