Men's and Women's Bench Press Patterns (kg) - Strength Level (2023)

Table of Contents
Measured in kg The bench press strength standards will help you compare your 1-rep max lift to other lifters at your bodyweight. Men's Bench Press Standards (kg) the whole community How much should I be able to bench press? (kg) By weight and age How many sets and reps of the bench press should I do? Women's Bench Press Standards (kg) the whole community How much should I be able to bench press? (kg) By weight and age How many sets and reps of the bench press should I do? recommended program Evaluate your lifts in comparison to others What do the force standards mean? through practice Other languages

Men's and Women's Bench Press Patterns (kg) - Strength Level (7)

Measured in kg

The bench press strength standards will help you compare your 1-rep max lift to other lifters at your bodyweight.

pounds (lb)

kilogram (kg)

Our community standards for the bench press are based on 28,321,748 exercises from strength level users.

Men's and Women's Bench Press Patterns (kg) - Strength Level (8)

like one

Men's Bench Press Standards (kg)

the whole community

strength level Weight
Beginner 47 kg
Beginner 70kg
intermediary 98 kilos
Progressive 132 kilos
Elite 169 kilos
strength level body weight ratio
Beginner 0,50x
Beginner 0,75x
intermediary 1,25x
Progressive 1,75x
Elite 2,00x

How much should I be able to bench press? (kg)

What is the medium bench press?The average bench press weight for a male lifter is 98 kg (1RM). This gets you to an advanced strength level and is a very impressive workout.

What is a good bench press?Beginning men should lift 100 pounds (1RM), which is still impressive compared to the general population.

Barbell weights include barbell weight, typically 20kg / 44lb.

By weight and age

SO Bitten. November And t. an acre Elite
50 24 38 57 79 103
55 29 45 64 87 113
60 34 51 72 96 123
Sixty-five 39 57 79 104 132
70 44 62 85 112 141
75 49 68 92 119 149
80 53 74 98 127 157
85 58 79 105 134 165
90 62 84 111 141 172
95 67 89 116 147 180
100 71 94 122 153 187
105 75 99 128 160 194
110 80 104 133 166 200
115 84 109 138 172 207
120 88 113 143 177 213
125 92 118 148 183 219
130 95 122 153 188 225
135 99 126 158 194 231
140 103 130 163 199 236
to alter Bitten. November And t. an acre Elite
15 40 59 84 112 144
20 46 68 96 129 164
25 47 70 98 132 169
30 47 70 98 132 169
35 47 70 98 132 169
40 47 70 98 132 169
45 44 66 93 125 160
50 42 62 88 118 150
55 39 57 81 109 139
60 35 52 74 99 127
Sixty-five 32 47 67 90 115
70 29 42 60 80 103
75 26 38 54 72 92
80 23 34 48 64 82
85 20 30 43 58 74
90 18 27 39 52 66

How many sets and reps of the bench press should I do?

Here are the most popular bench press exercises performed by male lifters:

5x5 20%

3x5 14%

3x10 6%

3x8 5%

4x5 4%

4x8 3%

3x6 3%

2x1 3%

4x10 3%

3x3 2%

rang phrases repetitions percent training sessions
1 5 5 20% 15935
2 3 5 14% 11218
3 3 10 6% 4669
4 3 8 5% 4297
5 4 5 4% 2918
6 4 8 3% 2748
7 3 6 3% 2671
8 2 1 3% 2457
9 4 10 3% 2198
10 3 3 2% 1917

Calculate your strength level

See Also
What is the average bench press for a 16 year old? answered!What is the average bench press for a 16 year old? | trenderechomuscle

Women's Bench Press Standards (kg)

the whole community

strength level Weight
Beginner 17kg
Beginner 31kg
intermediary 51kg
Progressive 74kg
Elite 101 kg
strength level body weight ratio
Beginner 0,25x
Beginner 0,50x
intermediary 0,75x
Progressive 1,00x
Elite 1,50x

How much should I be able to bench press? (kg)

What is the medium bench press?The average bench press weight for a female lifter is 51 kg (1RM). This gets you to an advanced strength level and is a very impressive workout.

What is a good bench press?Beginning women should aim to lift 17kg (1RM), which is still impressive compared to the general population.

Barbell weights include barbell weight, typically 20kg / 44lb.

By weight and age

SO Bitten. November And t. an acre Elite
40 8 18 32 50 70
45 10 21 36 55 76
50 12 24 40 59 82
55 15 27 43 64 87
60 17 29 47 68 92
Sixty-five 19 32 50 72 96
70 20 34 53 75 101
75 22 37 56 79 105
80 24 39 59 82 109
85 26 41 62 86 112
90 28 44 64 89 116
95 29 46 67 92 119
100 31 48 69 95 123
105 33 50 72 98 126
110 34 52 74 100 129
115 36 54 76 103 132
120 37 56 79 106 135
to alter Bitten. November And t. an acre Elite
15 15 27 43 63 86
20 17 31 49 72 98
25 17 31 51 74 101
30 17 31 51 74 101
35 17 31 51 74 101
40 17 31 51 74 101
45 sixteen 30 48 70 96
50 15 28 45 66 90
55 14 26 42 61 83
60 13 24 38 56 76
Sixty-five 12 21 34 50 69
70 11 19 31 45 62
75 9 17 28 40 55
80 8 15 25 36 49
85 8 14 22 32 44
90 7 12 20 29 40

How many sets and reps of the bench press should I do?

These are the most popular bench press workouts for female powerlifters:

5x5 17%

3x5 11%

3x10 7%

3x8 5%

4x8 4%

2x1 4%

4x5 4%

4x10 4%

3x6 3%

3x3 2%

rang phrases repetitions percent training sessions
1 5 5 17% 2277
2 3 5 11% 1478
3 3 10 7% 957
4 3 8 5% 711
5 4 8 4% 595
6 2 1 4% 566
7 4 5 4% 523
8 4 10 4% 482
9 3 6 3% 378
10 3 3 2% 340

Calculate your strength level

recommended program

For bench press we recommend the following6 week crystallized strengthProgram and Boostcamp.

boost campis a free fitness app with the world's best workout programs to help you build strength and muscle.

Download Boostcamp free for iOS and Android.

Evaluate your lifts in comparison to others

The Strength Level Calculator can show you your exact strength level at any body weight.

calculate your strength

What do the force standards mean?

Beginner Stronger than 5% of strength athletes. A beginner can perform the move correctly and has practiced it for at least a month.
Beginner Stronger than 20% of strength athletes. A novice lifter practices this technique regularly for at least six months.
intermediary Stronger than 50% of strength athletes. An advanced lifter has practiced the technique regularly for at least two years.
Progressive Stronger than 80% of strength athletes. An advanced lifter has been progressing for over five years.
Elite Stronger than 95% of strength athletes. An elite lifter spent five years becoming a competitive lifter.

through practice

Bench press 28,321,748 exercises
Squats 15,806,249 exercises
Deadlift 15,082,909 lifts
Shoulder press 3,664,459 exercises
Dumbbell bench press 2,401,628 exercises
Pull-ups 2,323,681 elevators
Dumbbell curl 1,823,224 exercises
Barbell curl 1,596,629 exercises
Push-ups 1,327,963 pull-ups
Dumbbell Shoulder Press 1,258,565 exercises
Incline Rowing 1,257,868 Hebungen
Sled Leg Press 1,201,259 exercises

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