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.

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 (lb)

Weight

Strength Level	Weight
Beginner	134 lb
Novice	180 lb
Intermediate	236 lb
Advanced	299 lb
Elite	367 lb

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? (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

By Bodyweight
By Age

By Bodyweight

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

By Age

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 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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	34 lb
Novice	63 lb
Intermediate	103 lb
Advanced	154 lb
Elite	211 lb

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? (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

By Bodyweight
By Age

By Bodyweight

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

By Age

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 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

Calculate Your Strength Level

Create Standards

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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
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

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
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

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
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

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
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

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 lb

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
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

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
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

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