Paused Bench Press Standards (lb)

The average Paused Bench Press is 237 lb for men and 137 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	134 lb
Novice	181 lb
Intermediate	237 lb
Advanced	300 lb
Elite	368 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 237 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	77	105	140	179	222
120	89	119	156	197	242
130	101	133	171	215	261
140	112	146	186	232	279
150	123	159	201	248	297
160	134	171	215	263	314
170	145	184	229	278	331
180	156	196	242	293	347
190	166	207	255	307	362
200	176	218	267	321	377
210	186	229	279	334	391
220	196	240	291	347	405
230	206	251	303	360	419
240	215	261	314	372	432
250	224	271	325	384	445
260	233	281	336	396	458
270	242	291	347	407	470
280	251	300	357	419	482
290	259	309	367	430	494
300	267	319	377	440	505
310	276	327	387	451	516

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	115	154	202	256	314
20	131	176	231	293	359
25	134	181	237	300	368
30	134	181	237	300	368
35	134	181	237	300	368
40	134	181	237	300	368
45	127	171	224	284	349
50	119	160	210	266	326
55	110	148	193	245	301
60	100	135	177	224	275
65	91	122	160	203	249
70	82	110	144	183	224
75	73	99	129	164	201
80	66	88	116	147	180
85	59	79	104	131	161
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

Female

Female Paused Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	65 lb
Novice	96 lb
Intermediate	137 lb
Advanced	184 lb
Elite	235 lb

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? (lb)

What is the average Paused Bench Press? The average Paused Bench Press weight for a female lifter is 137 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 65 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	35	56	82	114	149
100	41	64	92	125	162
110	48	71	101	136	174
120	54	79	110	146	185
130	60	86	118	155	196
140	65	92	126	164	206
150	71	99	133	173	216
160	76	105	141	182	225
170	81	111	148	190	234
180	87	117	155	197	243
190	92	123	161	205	251
200	96	129	168	212	259
210	101	134	174	219	267
220	106	140	180	226	274
230	110	145	186	232	281
240	115	150	192	239	288
250	119	155	197	245	295
260	123	160	203	251	302

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	82	116	157	200
20	63	94	133	179	229
25	65	96	137	184	235
30	65	96	137	184	235
35	65	96	137	184	235
40	65	96	137	184	235
45	61	91	129	174	223
50	57	85	121	163	208
55	53	79	112	150	192
60	48	72	102	137	175
65	44	65	92	124	159
70	39	59	83	112	143
75	35	53	74	100	128
80	32	47	67	90	115
85	28	42	60	80	103
90	25	38	54	72	92

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
110	77	105	140	179	222
120	89	119	156	197	242
130	101	133	171	215	261
140	112	146	186	232	279
150	123	159	201	248	297
160	134	171	215	263	314
170	145	184	229	278	331
180	156	196	242	293	347
190	166	207	255	307	362
200	176	218	267	321	377
210	186	229	279	334	391
220	196	240	291	347	405
230	206	251	303	360	419
240	215	261	314	372	432
250	224	271	325	384	445
260	233	281	336	396	458
270	242	291	347	407	470
280	251	300	357	419	482
290	259	309	367	430	494
300	267	319	377	440	505
310	276	327	387	451	516

Age	Beg.	Nov.	Int.	Adv.	Elite
15	115	154	202	256	314
20	131	176	231	293	359
25	134	181	237	300	368
30	134	181	237	300	368
35	134	181	237	300	368
40	134	181	237	300	368
45	127	171	224	284	349
50	119	160	210	266	326
55	110	148	193	245	301
60	100	135	177	224	275
65	91	122	160	203	249
70	82	110	144	183	224
75	73	99	129	164	201
80	66	88	116	147	180
85	59	79	104	131	161
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	35	56	82	114	149
100	41	64	92	125	162
110	48	71	101	136	174
120	54	79	110	146	185
130	60	86	118	155	196
140	65	92	126	164	206
150	71	99	133	173	216
160	76	105	141	182	225
170	81	111	148	190	234
180	87	117	155	197	243
190	92	123	161	205	251
200	96	129	168	212	259
210	101	134	174	219	267
220	106	140	180	226	274
230	110	145	186	232	281
240	115	150	192	239	288
250	119	155	197	245	295
260	123	160	203	251	302

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	82	116	157	200
20	63	94	133	179	229
25	65	96	137	184	235
30	65	96	137	184	235
35	65	96	137	184	235
40	65	96	137	184	235
45	61	91	129	174	223
50	57	85	121	163	208
55	53	79	112	150	192
60	48	72	102	137	175
65	44	65	92	124	159
70	39	59	83	112	143
75	35	53	74	100	128
80	32	47	67	90	115
85	28	42	60	80	103
90	25	38	54	72	92

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	77	105	140	179	222
120	89	119	156	197	242
130	101	133	171	215	261
140	112	146	186	232	279
150	123	159	201	248	297
160	134	171	215	263	314
170	145	184	229	278	331
180	156	196	242	293	347
190	166	207	255	307	362
200	176	218	267	321	377
210	186	229	279	334	391
220	196	240	291	347	405
230	206	251	303	360	419
240	215	261	314	372	432
250	224	271	325	384	445
260	233	281	336	396	458
270	242	291	347	407	470
280	251	300	357	419	482
290	259	309	367	430	494
300	267	319	377	440	505
310	276	327	387	451	516

Age	Beg.	Nov.	Int.	Adv.	Elite
15	115	154	202	256	314
20	131	176	231	293	359
25	134	181	237	300	368
30	134	181	237	300	368
35	134	181	237	300	368
40	134	181	237	300	368
45	127	171	224	284	349
50	119	160	210	266	326
55	110	148	193	245	301
60	100	135	177	224	275
65	91	122	160	203	249
70	82	110	144	183	224
75	73	99	129	164	201
80	66	88	116	147	180
85	59	79	104	131	161
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	35	56	82	114	149
100	41	64	92	125	162
110	48	71	101	136	174
120	54	79	110	146	185
130	60	86	118	155	196
140	65	92	126	164	206
150	71	99	133	173	216
160	76	105	141	182	225
170	81	111	148	190	234
180	87	117	155	197	243
190	92	123	161	205	251
200	96	129	168	212	259
210	101	134	174	219	267
220	106	140	180	226	274
230	110	145	186	232	281
240	115	150	192	239	288
250	119	155	197	245	295
260	123	160	203	251	302

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	82	116	157	200
20	63	94	133	179	229
25	65	96	137	184	235
30	65	96	137	184	235
35	65	96	137	184	235
40	65	96	137	184	235
45	61	91	129	174	223
50	57	85	121	163	208
55	53	79	112	150	192
60	48	72	102	137	175
65	44	65	92	124	159
70	39	59	83	112	143
75	35	53	74	100	128
80	32	47	67	90	115
85	28	42	60	80	103
90	25	38	54	72	92

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 (lb)

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?

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?

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
110	77	105	140	179	222
120	89	119	156	197	242
130	101	133	171	215	261
140	112	146	186	232	279
150	123	159	201	248	297
160	134	171	215	263	314
170	145	184	229	278	331
180	156	196	242	293	347
190	166	207	255	307	362
200	176	218	267	321	377
210	186	229	279	334	391
220	196	240	291	347	405
230	206	251	303	360	419
240	215	261	314	372	432
250	224	271	325	384	445
260	233	281	336	396	458
270	242	291	347	407	470
280	251	300	357	419	482
290	259	309	367	430	494
300	267	319	377	440	505
310	276	327	387	451	516

Age	Beg.	Nov.	Int.	Adv.	Elite
15	115	154	202	256	314
20	131	176	231	293	359
25	134	181	237	300	368
30	134	181	237	300	368
35	134	181	237	300	368
40	134	181	237	300	368
45	127	171	224	284	349
50	119	160	210	266	326
55	110	148	193	245	301
60	100	135	177	224	275
65	91	122	160	203	249
70	82	110	144	183	224
75	73	99	129	164	201
80	66	88	116	147	180
85	59	79	104	131	161
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	35	56	82	114	149
100	41	64	92	125	162
110	48	71	101	136	174
120	54	79	110	146	185
130	60	86	118	155	196
140	65	92	126	164	206
150	71	99	133	173	216
160	76	105	141	182	225
170	81	111	148	190	234
180	87	117	155	197	243
190	92	123	161	205	251
200	96	129	168	212	259
210	101	134	174	219	267
220	106	140	180	226	274
230	110	145	186	232	281
240	115	150	192	239	288
250	119	155	197	245	295
260	123	160	203	251	302

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	82	116	157	200
20	63	94	133	179	229
25	65	96	137	184	235
30	65	96	137	184	235
35	65	96	137	184	235
40	65	96	137	184	235
45	61	91	129	174	223
50	57	85	121	163	208
55	53	79	112	150	192
60	48	72	102	137	175
65	44	65	92	124	159
70	39	59	83	112	143
75	35	53	74	100	128
80	32	47	67	90	115
85	28	42	60	80	103
90	25	38	54	72	92

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