Smith Machine Bench Press Standards (kg)

The average Smith Machine Bench Press is 90 kg for men and 46 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Smith Machine Bench Press strength standards are based on 341,390 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Smith Machine Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	45 kg
Novice	65 kg
Intermediate	90 kg
Advanced	120 kg
Elite	152 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

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

What is the average Smith Machine Bench Press? The average Smith Machine Bench Press weight for a male lifter is 90 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Smith Machine Bench Press? Male beginners should aim to lift 45 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	27	41	59	79	102
55	32	47	65	87	111
60	36	52	72	94	119
65	41	57	78	101	127
70	45	62	84	108	134
75	49	67	89	114	141
80	53	72	95	120	148
85	57	76	100	126	154
90	61	81	105	132	161
95	65	85	110	138	167
100	68	89	115	143	173
105	72	94	119	148	178
110	75	98	124	153	184
115	79	101	128	158	189
120	82	105	132	163	194
125	86	109	137	167	200
130	89	113	141	172	204
135	92	116	145	176	209
140	95	120	148	180	214

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	56	77	102	129
20	44	63	88	117	148
25	45	65	90	120	152
30	45	65	90	120	152
35	45	65	90	120	152
40	45	65	90	120	152
45	43	62	86	113	144
50	40	58	80	106	134
55	37	53	74	98	124
60	34	49	67	89	113
65	30	44	61	81	102
70	27	40	55	73	92
75	25	36	49	65	83
80	22	32	44	58	74
85	20	28	40	52	66
90	18	26	35	47	59

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

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

3x10 14%

3x5 11%

3x8 9%

5x5 8%

4x8 6%

4x10 5%

3x12 4%

3x3 4%

2x10 3%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	92
2	3	5	11%	70
3	3	8	9%	57
4	5	5	8%	51
5	4	8	6%	39
6	4	10	5%	35
7	3	12	4%	26
8	3	3	4%	24
9	2	10	3%	19
10	3	6	2%	16

Female

Female Smith Machine Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	17 kg
Novice	29 kg
Intermediate	46 kg
Advanced	67 kg
Elite	90 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.45x
Intermediate	0.70x
Advanced	1.00x
Elite	1.40x

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

What is the average Smith Machine Bench Press? The average Smith Machine Bench Press weight for a female lifter is 46 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Smith Machine Bench Press? Female beginners should aim to lift 17 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	9	18	31	47	65
45	11	21	34	51	70
50	13	23	37	55	75
55	14	26	40	59	79
60	16	28	43	62	83
65	18	30	46	66	87
70	20	32	49	69	91
75	21	34	51	72	94
80	23	36	54	75	98
85	24	38	56	77	101
90	26	40	58	80	104
95	27	42	60	82	107
100	29	43	62	85	109
105	30	45	64	87	112
110	31	47	66	89	115
115	33	48	68	92	117
120	34	50	70	94	119

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	40	57	77
20	16	29	45	65	88
25	17	29	46	67	90
30	17	29	46	67	90
35	17	29	46	67	90
40	17	29	46	67	90
45	16	28	44	64	86
50	15	26	41	59	80
55	14	24	38	55	74
60	13	22	35	50	67
65	11	20	31	45	61
70	10	18	28	41	55
75	9	16	25	37	49
80	8	14	23	33	44
85	7	13	20	29	40
90	7	12	18	26	35

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

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

3x10 14%

4x10 10%

3x5 7%

5x5 6%

3x6 6%

2x8 5%

2x12 5%

4x12 4%

4x5 4%

5x10 4%

3x7 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	14
2	4	10	10%	10
3	3	5	7%	7
4	5	5	6%	6
4	3	6	6%	6
6	2	8	5%	5
6	2	12	5%	5
8	4	12	4%	4
8	4	5	4%	4
8	5	10	4%	4
8	3	7	4%	4

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 Smith Machine Bench Press strength standards

Strength Level analysed 62,411 qualifying results from 341,390 community lifts to produce our Smith Machine Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	341,390
Qualifying results	62,411
Male results	58,928
Female results	3,483
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	27	41	59	79	102
55	32	47	65	87	111
60	36	52	72	94	119
65	41	57	78	101	127
70	45	62	84	108	134
75	49	67	89	114	141
80	53	72	95	120	148
85	57	76	100	126	154
90	61	81	105	132	161
95	65	85	110	138	167
100	68	89	115	143	173
105	72	94	119	148	178
110	75	98	124	153	184
115	79	101	128	158	189
120	82	105	132	163	194
125	86	109	137	167	200
130	89	113	141	172	204
135	92	116	145	176	209
140	95	120	148	180	214

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	56	77	102	129
20	44	63	88	117	148
25	45	65	90	120	152
30	45	65	90	120	152
35	45	65	90	120	152
40	45	65	90	120	152
45	43	62	86	113	144
50	40	58	80	106	134
55	37	53	74	98	124
60	34	49	67	89	113
65	30	44	61	81	102
70	27	40	55	73	92
75	25	36	49	65	83
80	22	32	44	58	74
85	20	28	40	52	66
90	18	26	35	47	59

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	92
2	3	5	11%	70
3	3	8	9%	57
4	5	5	8%	51
5	4	8	6%	39
6	4	10	5%	35
7	3	12	4%	26
8	3	3	4%	24
9	2	10	3%	19
10	3	6	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	18	31	47	65
45	11	21	34	51	70
50	13	23	37	55	75
55	14	26	40	59	79
60	16	28	43	62	83
65	18	30	46	66	87
70	20	32	49	69	91
75	21	34	51	72	94
80	23	36	54	75	98
85	24	38	56	77	101
90	26	40	58	80	104
95	27	42	60	82	107
100	29	43	62	85	109
105	30	45	64	87	112
110	31	47	66	89	115
115	33	48	68	92	117
120	34	50	70	94	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	40	57	77
20	16	29	45	65	88
25	17	29	46	67	90
30	17	29	46	67	90
35	17	29	46	67	90
40	17	29	46	67	90
45	16	28	44	64	86
50	15	26	41	59	80
55	14	24	38	55	74
60	13	22	35	50	67
65	11	20	31	45	61
70	10	18	28	41	55
75	9	16	25	37	49
80	8	14	23	33	44
85	7	13	20	29	40
90	7	12	18	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	14
2	4	10	10%	10
3	3	5	7%	7
4	5	5	6%	6
4	3	6	6%	6
6	2	8	5%	5
6	2	12	5%	5
8	4	12	4%	4
8	4	5	4%	4
8	5	10	4%	4
8	3	7	4%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
50	27	41	59	79	102
55	32	47	65	87	111
60	36	52	72	94	119
65	41	57	78	101	127
70	45	62	84	108	134
75	49	67	89	114	141
80	53	72	95	120	148
85	57	76	100	126	154
90	61	81	105	132	161
95	65	85	110	138	167
100	68	89	115	143	173
105	72	94	119	148	178
110	75	98	124	153	184
115	79	101	128	158	189
120	82	105	132	163	194
125	86	109	137	167	200
130	89	113	141	172	204
135	92	116	145	176	209
140	95	120	148	180	214

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	56	77	102	129
20	44	63	88	117	148
25	45	65	90	120	152
30	45	65	90	120	152
35	45	65	90	120	152
40	45	65	90	120	152
45	43	62	86	113	144
50	40	58	80	106	134
55	37	53	74	98	124
60	34	49	67	89	113
65	30	44	61	81	102
70	27	40	55	73	92
75	25	36	49	65	83
80	22	32	44	58	74
85	20	28	40	52	66
90	18	26	35	47	59

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	92
2	3	5	11%	70
3	3	8	9%	57
4	5	5	8%	51
5	4	8	6%	39
6	4	10	5%	35
7	3	12	4%	26
8	3	3	4%	24
9	2	10	3%	19
10	3	6	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	18	31	47	65
45	11	21	34	51	70
50	13	23	37	55	75
55	14	26	40	59	79
60	16	28	43	62	83
65	18	30	46	66	87
70	20	32	49	69	91
75	21	34	51	72	94
80	23	36	54	75	98
85	24	38	56	77	101
90	26	40	58	80	104
95	27	42	60	82	107
100	29	43	62	85	109
105	30	45	64	87	112
110	31	47	66	89	115
115	33	48	68	92	117
120	34	50	70	94	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	40	57	77
20	16	29	45	65	88
25	17	29	46	67	90
30	17	29	46	67	90
35	17	29	46	67	90
40	17	29	46	67	90
45	16	28	44	64	86
50	15	26	41	59	80
55	14	24	38	55	74
60	13	22	35	50	67
65	11	20	31	45	61
70	10	18	28	41	55
75	9	16	25	37	49
80	8	14	23	33	44
85	7	13	20	29	40
90	7	12	18	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	14
2	4	10	10%	10
3	3	5	7%	7
4	5	5	6%	6
4	3	6	6%	6
6	2	8	5%	5
6	2	12	5%	5
8	4	12	4%	4
8	4	5	4%	4
8	5	10	4%	4
8	3	7	4%	4

Smith Machine Bench Press Standards (kg)

Male

Male Smith Machine Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Smith Machine Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Smith Machine Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	27	41	59	79	102
55	32	47	65	87	111
60	36	52	72	94	119
65	41	57	78	101	127
70	45	62	84	108	134
75	49	67	89	114	141
80	53	72	95	120	148
85	57	76	100	126	154
90	61	81	105	132	161
95	65	85	110	138	167
100	68	89	115	143	173
105	72	94	119	148	178
110	75	98	124	153	184
115	79	101	128	158	189
120	82	105	132	163	194
125	86	109	137	167	200
130	89	113	141	172	204
135	92	116	145	176	209
140	95	120	148	180	214

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	56	77	102	129
20	44	63	88	117	148
25	45	65	90	120	152
30	45	65	90	120	152
35	45	65	90	120	152
40	45	65	90	120	152
45	43	62	86	113	144
50	40	58	80	106	134
55	37	53	74	98	124
60	34	49	67	89	113
65	30	44	61	81	102
70	27	40	55	73	92
75	25	36	49	65	83
80	22	32	44	58	74
85	20	28	40	52	66
90	18	26	35	47	59

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	92
2	3	5	11%	70
3	3	8	9%	57
4	5	5	8%	51
5	4	8	6%	39
6	4	10	5%	35
7	3	12	4%	26
8	3	3	4%	24
9	2	10	3%	19
10	3	6	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	18	31	47	65
45	11	21	34	51	70
50	13	23	37	55	75
55	14	26	40	59	79
60	16	28	43	62	83
65	18	30	46	66	87
70	20	32	49	69	91
75	21	34	51	72	94
80	23	36	54	75	98
85	24	38	56	77	101
90	26	40	58	80	104
95	27	42	60	82	107
100	29	43	62	85	109
105	30	45	64	87	112
110	31	47	66	89	115
115	33	48	68	92	117
120	34	50	70	94	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	40	57	77
20	16	29	45	65	88
25	17	29	46	67	90
30	17	29	46	67	90
35	17	29	46	67	90
40	17	29	46	67	90
45	16	28	44	64	86
50	15	26	41	59	80
55	14	24	38	55	74
60	13	22	35	50	67
65	11	20	31	45	61
70	10	18	28	41	55
75	9	16	25	37	49
80	8	14	23	33	44
85	7	13	20	29	40
90	7	12	18	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	14
2	4	10	10%	10
3	3	5	7%	7
4	5	5	6%	6
4	3	6	6%	6
6	2	8	5%	5
6	2	12	5%	5
8	4	12	4%	4
8	4	5	4%	4
8	5	10	4%	4
8	3	7	4%	4