Bench Press Strength Standards for Men and Women (kg)

Below are bench press standards based on the training logs of 24 408 users of StrengthLog.

What is the average bench press? The average bench press is 100 kg for men and 47 kg for women. This makes you an intermediate lifter and stronger than 50% of StrengthLog’s users.

Click to change units:

How Much Can the Average Man and Woman Bench Press?

Strength Level	Men	Women
Beginner	54 kg	25 kg
Novice	80 kg	37 kg
Intermediate	100 kg	47 kg
Advanced	120 kg	58 kg
Elite	168 kg	90 kg

Bench Press Calculator

Enter your best set below and hit enter to get an estimate of your one-rep max (1RM).

Bench Press Standards for Men (kg)

By bodyweight.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	24	38	47	55	86
55	30	45	55	66	98
60	36	52	64	76	108
65	41	58	71	85	118
70	46	64	78	94	127
75	50	69	84	102	135
80	54	74	90	109	143
85	58	79	96	116	151
90	62	83	101	123	158
95	66	87	106	129	164
100	69	91	111	135	170
105	72	95	116	140	176
110	75	99	120	146	182
115	78	102	124	151	187
120	81	105	128	156	193
125	83	109	132	160	198
130	86	112	136	165	202
135	88	114	139	169	207
140	91	117	143	173	211

Bench Press Standards for Women (kg)

By bodyweight.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	17	27	35	39	53
45	19	29	37	43	59
50	20	30	39	46	65
55	21	32	40	49	65
60	22	33	42	51	75
65	23	34	43	54	79
70	24	35	45	56	83
75	25	36	46	58	87
80	26	37	47	60	91
85	27	38	48	62	94
90	27	39	49	63	97
95	28	40	50	65	100
100	29	41	51	67	103
105	29	42	52	68	106
110	30	42	53	69	108
115	30	43	54	71	111
120	31	44	54	72	113

What Do The Classifications Mean?

Beginner	Stronger than 5% of lifters.
Novice	Stronger than 25% of lifters.
Intermediate	Stronger than 50% of lifters.
Advanced	Stronger than 75% of lifters.
Elite	Stronger than 95% of lifters.

Improve Your Bench Press

• Guide: How to bench press with proper form
• Programs: Get stronger in the bench press with our bench press programs.

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Other Strength Standards

Squat | Bench Press | Deadlift | Overhead Press