Discover our app:

Bench Press Standards: How Much Should You Be Lifting?

- Writen by: - Reviewed by April Edwards, MScPT Fact checked

Author's opinion

This article presents a subjective perspective on the topic, crafted by writers who specialize in medical writing. It may explore personal experiences with illness or medical conditions, compare products, discuss dietary considerations, or offer other health-related insights.

While the views expressed are those of the writer, they are grounded in their academic background and scientific research. A team of qualified medical experts fact-checks the content, ensuring its accuracy. The information is further supported by reputable sources linked within the article.

Download Enfit for FREE

No cost, no catches – just free home workouts made for you!

The bench press is a cornerstone exercise in strength training, but how do you know if you’re lifting enough? Bench press standards provide a way to measure your progress and understand what’s typical for people at your level. 

Bench press benefits include increased upper body strength, improved muscle definition, and better performance in everyday activities. Performance varies based on factors like weight, experience, and training consistency.

In this article, we’ll explain bench press standards for different skill levels and body weights. You’ll learn what affects your lifts and how to compare your performance without getting overwhelmed. 

Bench Press Standards

Here are the main factors that will influence how much you should be able to bench press:

  • Body weight.
  • Training experience.
  • Fitness goals. 

The bench press standards will also vary for men and women.

Men:

  • Beginners: Start with 50%–70% of their body weight.
  • Intermediate Lifters: Aim to bench their body weight.
  • Advanced Lifters: May reach 1.5 times their body weight or more.

Women:

  • Beginners: Start with 30%–50% of their body weight.
  • Intermediate Lifters: Aim for 0.7 times their body weight.
  • Advanced Lifters: Progress to their full body weight or beyond.

Bench Press Standards By Strength Level

Bench press standards are categorized by strength levels to help lifters gauge their performance. These levels indicate your progress relative to other lifters of similar weight and experience. Below is a breakdown of typical standards for men and women:

Strength LevelMenWomen
Beginner103 lbs38 lbs
Novice154 lbs69 lbs
Intermediate217 lbs111 lbs
Advanced291 lbs164 lbs
Elite372 lbs223 lbs
Bench Press Standards By Strength Level

These benchmarks provide a clear understanding of how lifters typically progress across various stages of strength training. Whether you’re starting out or competing at an elite level, this can help set realistic goals and track your improvements. Remember, everyone progresses at their own pace, so use these standards as a guide, not a limitation.

Average Male Bench Press

Understanding how your bench press performance compares to others of similar body weight can be motivating. Below is a table outlining the average male bench press one-rep max at various body weights and strength levels. A one-rep max is the maximum amount of weight you can lift for a single repetition with proper form.

BodyweightBeginnerNoviceIntermediateAdvancedElite
11053 lbs84 lbs125 lbs173 lbs226 lbs
12063 lbs97 lbs140 lbs191 lbs247 lbs
13073 lbs109 lbs154 lbs208 lbs266 lbs
14083 lbs121 lbs169 lbs224 lbs285 lbs
15093 lbs133 lbs182 lbs240 lbs302 lbs
160102 lbs144 lbs196 lbs255 lbs319 lbs
170112 lbs155 lbs209 lbs270 lbs336 lbs
180121 lbs166 lbs221 lbs284 lbs252 lbs
190130 lbs177 lbs234 lbs298 lbs367 lbs
200139 lbs187 lbs246 lbs312 lbs382 lbs
210148 lbs197 lbs257 lbs325 lbs397 lbs
220156 lbs207 lbs269 lbs338 lbs411 lbs
230165 lbs217 lbs280 lbs350 lbs425 lbs
240173 lbs227 lbs291 lbs362 lbs438 lbs
250181 lbs236 lbs301 lbs374 lbs451 lbs
260190 lbs245 lbs312 lbs386 lbs464 lbs
270197 lbs254 lbs322 lbs397 lbs476 lbs
280205 lbs263 lbs332 lbs408 lbs488 lbs
290213 lbs272 lbs341 lbs419 lbs500 lbs
300220 lbs280 lbs351 lbs429 lbs511 lbs
310228 lbs289 lbs360 lbs439 lbs523 lbs
Average Male Bench Press

The table above highlights how body weight and training experience influence bench press performance, offering a helpful reference for setting goals.

Average Female Bench Press

Bench press standards for women provide a helpful way to gauge progress and set goals. Below is a table showing average one-rep max bench press weights for women based on body weight and strength level.

BodyweightBeginnerNoviceIntermediateAdvancedElite
9019 lbs40 lbs71 lbs111 lbs157 lbs
10023 lbs46 lbs79 lbs121 lbs169 lbs
11027 lbs52 lbs87 lbs130 lbs180 lbs
12032 lbs58 lbs94 lbs139 lbs190 lbs
13036 lbs63 lbs101 lbs148 lbs200 lbs
14040 lbs69 lbs108 lbs156 lbs209 lbs
15043 lbs74 lbs114 lbs163 lbs218 lbs
16047 lbs79 lbs120 lbs170 lbs227 lbs
17051 lbs83 lbs126 lbs177 lbs235 lbs
18055 lbs88 lbs132 lbs184 lbs242 lbs
19058 lbs93 lbs137 lbs191 lbs250 lbs
20062 lbs97 lbs143 lbs197 lbs257 lbs
21065 lbs101 lbs148 lbs203 lbs264 lbs
22068 lbs105 lbs153 lbs209 lbs270 lbs
23072 lbs109 lbs157 lbs214 lbs277 lbs
24075 lbs113 lbs162 lbs220 lbs283 lbs
25078 lbs117 lbs167 lbs225 lbs289 lbs
26081 lbs121 lbs171 lbs230 lbs295 lbs
Average Female Bench Press

This table offers a clear reference for understanding how your bench press compares to others in your weight class. If you’re just starting, consider a beginner workout plan for women to build strength safely and steadily. Over time, consistent practice and gradual progression will help you surpass your goals and grow stronger.

How Much Should You Be Able To Bench Press

The amount of weight you should be able to bench press depends on your body weight, training experience, and strength level. For male lifters, a good benchmark is to aim to bench around one time their body weight. 

For female lifters, a good target is approximately 0.7 times their body weight. These goals provide a practical starting point and help track progress over time. However, strength-building is a highly individual process influenced by factors like genetics, training consistency, and recovery.

General Bench Press Goals

For men, beginners should aim to bench 50%–70% of their body weight while focusing on proper form and technique. Intermediate lifters typically work toward benching their full body weight, while advanced lifters often exceed 1.5 times  their body weight. 

For example, a 170-pound male might start with 85–120 pounds as a beginner. As an intermediate, they can aim for 170 pounds and progress to 255 pounds or more at the advanced level.

For women, the goals scale similarly but reflect natural differences in muscle mass and strength. Beginners should aim to bench 30%–50% of their body weight, progressing to 0.7 times body weight as an intermediate target. Advanced lifters can reach or exceed their full body weight with consistent training. 

For instance, a 140-pound female might start by lifting 42–70 pounds to build a strong foundation. Over time, she can aim for 98 pounds as an intermediate goal and work toward 140 pounds or more.

Factors That Affect Bench Press Performance

Bench press performance relies on training consistency, recovery, and proper technique. Strong, coordinated movements from the shoulders and elbows are critical, especially during challenging parts of the lift.

Grip width and bar path significantly impact efficiency and safety. Small adjustments, like altering your grip or elbow position, can improve performance. Accessory exercises like dumbbell presses, push-ups, and tricep dips strengthen supporting muscles, enhancing stability and power.

Recovery is essential to avoid overtraining and allow muscles to repair and grow. Adequate rest, proper sleep, and balanced nutrition are key for sustained progress.

Gradually increasing weight, repetitions, or training volume helps your body adapt over time. Pair these adjustments with mental focus and preparation to build confidence and consistently improve your lifts.

How To Bench Press More 

Increasing your bench press weight requires a combination of proper technique, targeted training, and attention to your strength and recovery. Below are key strategies to help you lift more safely and effectively.

Focus On Proper Form

Focus On Proper Form
Good form is the foundation for increasing weight safely and consistently. Photo: ibrakovic/Freepik

Perfecting your form is essential for maximizing strength and minimizing the risk of injury. Ensure your feet are firmly planted on the floor, your shoulder blades are retracted, and your chest is slightly raised. Keep a slight arch in your back, but avoid lifting your hips off the bench. The bar path should remain straight, lowering it to just below your chest line before pressing it upward.

Small adjustments, like finding the right grip width or tucking your elbows slightly, can make a big difference. Grip width significantly impacts performance, particularly during the sticking region of the lift. A wide or medium grip can optimize shoulder and elbow joint moments, enhancing overall lifting potential. Remember, good form is the foundation for increasing weight safely and consistently.

Prioritize Quality Over Quantity

When it comes to building strength, controlled, high-quality reps are more effective than doing lots of reps with poor technique. Quality reps fully engage the target muscles, allowing for optimal growth and performance improvement. It’s better to perform fewer, well-executed reps than risk injury with rushed sets.

Including exercises like push-ups can complement your bench press routine. The debate of push-ups vs. bench press often comes down to your fitness goals. While push-ups are great for building endurance and stability, bench presses allow for better progressive overload.

Optimize Rest, Recovery, And Nutrition

Rest and recovery are vital for muscle repair and growth. Take at least 24–48 hours between heavy bench press sessions to allow your muscles to recover fully. Prioritize sleeping for 7–9 hours, as this is when your body repairs damaged tissues and builds new muscle fibers.

Nutrition plays an equally important role. Protein-rich foods, such as lean meats, eggs, and legumes, are essential for muscle growth and recovery. Carbohydrates provide the energy needed to fuel your lifts, while healthy fats support hormone production. Proper hydration is also crucial for peak performance.

Understanding the average bench press by age can help you set realistic goals and expectations. Younger lifters may progress faster, while older lifters often benefit from prioritizing recovery and joint health in their training plans.

Conclusion

Improving your bench press is a journey that requires patience, consistency, and a well-rounded approach. Understand the benchmarks for your weight and strength level. Focus on proper form and use strategies like progressive overload and accessory exercises to improve steadily. 

Recovery and nutrition are just as important, ensuring your body has the tools it needs to grow stronger. Whether you’re new or experienced, focus on your progress, not just the numbers. Celebrate each step and enjoy growing stronger!

Frequently Asked Questions

What are the benefits of the bench press?

The bench press builds upper body strength, targeting the chest, shoulders, and triceps. It also improves stability, power, and muscle tissue.

Is it impressive to have a high average bench press?

A high average bench press can be impressive, especially relative to your body weight, as it demonstrates strength and commitment. However, what’s most important is setting and achieving goals that align with your personal fitness journey.

Can you overtrain with the bench press?

Yes, overtraining is possible if you bench too frequently or without enough recovery. It can cause fatigue, plateaus, and injuries. Prevent overtraining by taking rest days, balancing intensity, and listening to your body’s limits.

How often can I bench press?

Beginners may benefit from bench pressing 1–2 times per week to build a foundation. More advanced lifters with strength-specific goals may bench more often 3–4 times weekly. Always ensure you allow enough recovery between sessions.

How much should I be able to bench press?

The amount you should bench press depends on your body weight and experience level. For men, a good target is one times body weight, while for women, 0.7 times body weight is a strong goal. Beginners should start lighter and focus on gradual progress.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Grgic, J., Lazinica, B., Schoenfeld, B.J. and Zeljko Pedisic (2020). Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review. Sports Medicine – Open, [online] 6(1). doi:https://doi.org/10.1186/s40798-020-00260-z.
  2. La, V., Evangelista, A.L., Eduardo, Marzo, Bocalini, D.S. and Behm, D.G. (2019). Complexity: A Novel Load Progression Strategy in Strength Training. Frontiers in Physiology, [online] 10. doi:https://doi.org/10.3389/fphys.2019.00839.
  3. Patroklos Androulakis Korakakis, Wolf, M., Coleman, M., Burke, R., Piñero, A., Nippard, J. and Schoenfeld, B.J. (2023). Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. Journal of Functional Morphology and Kinesiology, [online] 9(1), pp.9–9. doi:https://doi.org/10.3390/jfmk9010009.
  4. Van, D.W., Coleman, M., Plotkin, D.L., Zambrano, H., Bas Van Hooren, Larsen, S., Nuckols, G., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Biomechanical, Anthropometric and Psychological Determinants of Barbell Bench Press Strength. Sports, [online] 10(12), pp.199–199. doi:https://doi.org/10.3390/sports10120199.
  5. Sousa, C.A., Zourdos, M.C., Storey, A.G. and Helms, E.R. (2024). The Importance of Recovery in Resistance Training Microcycle Construction. Journal of Human Kinetics, [online] 91, pp.205–223. doi:https://doi.org/10.5114/jhk/186659.
  6. Larsen, S., Olav Gomo and Roland (2021). A Biomechanical Analysis of Wide, Medium, and Narrow Grip Width Effects on Kinematics, Horizontal Kinetics, and Muscle Activity on the Sticking Region in Recreationally Trained Males During 1-RM Bench Pressing. Frontiers in Sports and Active Living, [online] 2. doi:https://doi.org/10.3389/fspor.2020.637066.
  7. Bonilla, D.A., Cardozo, L.A., Vélez-Gutiérrez, J.M., Adrián Arévalo-Rodríguez, Vargas-Molina, S., Stout, J.R., Kreider, R.B. and Petro, J.L. (2022). Exercise Selection and Common Injuries in Fitness Centers: A Systematic Integrative Review and Practical Recommendations. International Journal of Environmental Research and Public Health, [online] 19(19), pp.12710–12710. doi:https://doi.org/10.3390/ijerph191912710.
  8. Morán-Navarro, R., Pérez, C.E., Mora-Rodríguez, R., Ernesto, González-Badillo, J.J., Sánchez-Medina, L. and Pallarés, J.G. (2017). Time course of recovery following resistance training leading or not to failure. European Journal of Applied Physiology, [online] 117(12), pp.2387–2399. doi:https://doi.org/10.1007/s00421-017-3725-7.
  9. Doherty, R., Madigan, S.M., Nevill, A., Warrington, G. and Ellis, J.G. (2021). The Sleep and Recovery Practices of Athletes. Nutrients, [online] 13(4), pp.1330–1330. doi:https://doi.org/10.3390/nu13041330.
  10. Nunes, E.A., Colenso‐Semple, L., McKellar, S.R., Yau, T., Ali, M.U., Fitzpatrick‐Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P.J., Robles, M.C., Naranjo‐Modad, S., Braun, M., Landi, F. and Phillips, S.M. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia Sarcopenia and Muscle, [online] 13(2), pp.795–810. doi:https://doi.org/10.1002/jcsm.12922.
  11. Kataoka, R., Hammert, W.B., Yamada, Y., Song, J.S., Seffrin, A., Kang, A., Spitz, R.W., Wong, V. and Loenneke, J.P. (2023). The Plateau in Muscle Growth with Resistance Training: An Exploration of Possible Mechanisms. Sports Medicine, [online] 54(1), pp.31–48. doi:https://doi.org/10.1007/s40279-023-01932-y.

About the Author

Cristian is a certified personal trainer with years of self-study and practical experience. His passion for fitness, nutrition, and setting high-expectation goals drives his commitment to helping clients achieve their fitness goals sustainably and enjoyably. Having faced challenges with bad information and advice in his own fitness journey, Cristian's philosophy.. See more

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – no fees, no limits, just results!

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop