Bench Press Strength Standards for Men and Women (lb)

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

What is the average bench press? The average bench press is 220 lb for men and 104 lb 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	119 lb	55 lb
Novice	176 lb	82 lb
Intermediate	220 lb	104 lb
Advanced	265 lb	128 lb
Elite	370 lb	198 lb

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 (lb)

By bodyweight.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	52	84	102	121	189
120	65	98	120	143	213
130	76	112	137	163	234
140	87	124	152	182	254
150	97	136	166	200	273
160	106	147	179	216	290
170	115	157	192	231	306
180	123	167	204	246	321
190	131	176	215	259	336
200	138	185	225	272	350
210	145	193	235	285	363
220	152	201	245	296	375
230	158	209	254	308	387
240	164	216	263	318	399
250	170	223	271	329	409
260	175	229	279	339	420
270	181	236	287	348	430
280	186	242	295	357	440
290	191	248	302	366	449
300	196	254	309	375	458
310	201	259	315	383	467

Bench Press Standards for Women (lb)

By bodyweight.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	39	60	77	87	118
100	42	63	81	94	131
110	44	67	85	101	143
120	47	70	89	107	153
130	49	72	92	112	163
140	51	75	95	117	172
150	53	77	97	121	180
160	54	79	100	126	188
170	56	81	102	130	195
180	57	83	105	133	202
190	59	85	107	137	209
200	60	87	109	140	215
210	62	89	111	144	221
220	63	90	113	147	227
230	64	92	114	150	232
240	65	93	116	152	237
250	66	95	118	155	242
260	67	96	119	158	247

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