Average Bench Press by Age
The published standards are adult figures for lifters roughly 18 to 39 and have no age column. To estimate older age groups, the table below scales the adult figure down: 5 percent for the 40s, 12.5 percent for the 50s, 22.5 percent for the 60s and 32.5 percent from 70. That is a conservative reading of masters age coefficients used in powerlifting, rounded to 2.5 kg. Treat these as estimates, not measured averages.
Rows use an 82 kg man and a 67 kg woman. Untrained is the general population; trained is the intermediate level.
| Age | Men 82 kg, untrained | Men 82 kg, trained | Women 67 kg, untrained | Women 67 kg, trained |
|---|---|---|---|---|
| 18 to 39 | 60 kg (130 lb) | 90 kg (200 lb) | 35 kg (75 lb) | 47.5 kg (105 lb) |
| 40 to 49 | 57.5 kg (125 lb) | 85 kg (185 lb) | 32.5 kg (70 lb) | 45 kg (100 lb) |
| 50 to 59 | 52.5 kg (115 lb) | 80 kg (175 lb) | 30 kg (65 lb) | 42.5 kg (95 lb) |
| 60 to 69 | 47.5 kg (105 lb) | 70 kg (155 lb) | 27.5 kg (60 lb) | 37.5 kg (85 lb) |
| 70+ | 40 kg (90 lb) | 60 kg (130 lb) | 22.5 kg (50 lb) | 32.5 kg (70 lb) |
Average Bench Press by Bodyweight
Bodyweight moves the average more than anything else. These rows come straight from the standards tables above: untrained for the general population, novice after a few months of training, and intermediate for a trained gym-goer. The ratio column is the trained figure divided by bodyweight.
Average bench press for men by weight
| Bodyweight | Untrained | Novice | Trained (intermediate) | Trained ratio |
|---|---|---|---|---|
| 52 kg (115 lb) | 37.5 kg (85 lb) | 50 kg (110 lb) | 60 kg (130 lb) | 1.15x |
| 56 kg (123 lb) | 40 kg (90 lb) | 52.5 kg (115 lb) | 62.5 kg (140 lb) | 1.12x |
| 60 kg (132 lb) | 45 kg (100 lb) | 57.5 kg (125 lb) | 70 kg (155 lb) | 1.17x |
| 67 kg (148 lb) | 50 kg (110 lb) | 62.5 kg (140 lb) | 77.5 kg (170 lb) | 1.16x |
| 75 kg (165 lb) | 55 kg (120 lb) | 67.5 kg (150 lb) | 85 kg (185 lb) | 1.13x |
| 82 kg (181 lb) | 60 kg (130 lb) | 75 kg (165 lb) | 90 kg (200 lb) | 1.10x |
| 90 kg (198 lb) | 60 kg (130 lb) | 80 kg (175 lb) | 97.5 kg (215 lb) | 1.08x |
| 100 kg (220 lb) | 62.5 kg (140 lb) | 85 kg (185 lb) | 102.5 kg (225 lb) | 1.02x |
| 110 kg (243 lb) | 65 kg (145 lb) | 85 kg (185 lb) | 105 kg (230 lb) | 0.95x |
| 125 kg (276 lb) | 67.5 kg (150 lb) | 87.5 kg (195 lb) | 110 kg (245 lb) | 0.88x |
| 140+ kg (309+ lb) | 70 kg (155 lb) | 90 kg (200 lb) | 110 kg (245 lb) | 0.79x |
Average bench press for women by weight
| Bodyweight | Untrained | Novice | Trained (intermediate) | Trained ratio |
|---|---|---|---|---|
| 44 kg (97 lb) | 22.5 kg (50 lb) | 30 kg (65 lb) | 35 kg (75 lb) | 0.80x |
| 48 kg (106 lb) | 25 kg (55 lb) | 32.5 kg (70 lb) | 37.5 kg (85 lb) | 0.78x |
| 52 kg (115 lb) | 27.5 kg (60 lb) | 35 kg (75 lb) | 37.5 kg (85 lb) | 0.72x |
| 56 kg (123 lb) | 30 kg (65 lb) | 37.5 kg (85 lb) | 40 kg (90 lb) | 0.71x |
| 60 kg (132 lb) | 32.5 kg (70 lb) | 37.5 kg (85 lb) | 42.5 kg (95 lb) | 0.71x |
| 67 kg (148 lb) | 35 kg (75 lb) | 40 kg (90 lb) | 47.5 kg (105 lb) | 0.71x |
| 75 kg (165 lb) | 37.5 kg (85 lb) | 42.5 kg (95 lb) | 52.5 kg (115 lb) | 0.70x |
| 82 kg (181 lb) | 37.5 kg (85 lb) | 50 kg (110 lb) | 55 kg (120 lb) | 0.67x |
| 90+ kg (198+ lb) | 40 kg (90 lb) | 52.5 kg (115 lb) | 60 kg (130 lb) | 0.67x |
Average Bench Press for Women
A woman around 67 kg benches about 35 kg (75 lb) untrained, 40 kg (90 lb) as a novice and 47.5 kg (105 lb) at the intermediate level, about 0.7x bodyweight. At 60 kg bodyweight the trained figure is 42.5 kg (95 lb), and at 52 kg it is 37.5 kg (85 lb).
Women's bench numbers sit lower relative to bodyweight than squat and deadlift, because the gap in upper body muscle between men and women is larger than the gap in leg and hip muscle. The trained bench ratio is about 0.7x for women versus about 1.1x for men, while the squat ratio is about 1x versus 1.5x. So compare a woman's bench against the women's table, not against a man's number or a percentage of her squat.
Benching the empty 20 kg bar for clean reps is a normal starting point for many women. The novice figure of about 40 kg usually follows within three to nine months of regular training, the same timeline as for men. A woman who benches her own bodyweight is well into the advanced range.
What the Five Levels Mean
Each level describes a training age, not a talent grade. Untrained is what a healthy adult can bench with correct technique before any real practice. Novice is typical after three to nine months of regular training on a simple program. Intermediate usually takes one to two years of consistent work with planned progression.
Advanced means several years of focused training, and the numbers start to be competitive at a local powerlifting meet. Elite is the territory of competitive strength athletes, and most recreational lifters never reach it on bench. Being intermediate is a solid result for anyone who trains for health and strength.
How to Test Your Bench Press 1RM Safely
Bench is the lift where a failed max is most dangerous, because the bar can end up on your chest or neck. Always use a spotter who knows how to hand off and catch, or set safety arms just below chest height. Never use a thumbless grip for a max.
Warm up with an empty bar, then build in small jumps: roughly 50 percent of your expected max for 5 reps, 70 percent for 3, 80 percent for 2, 90 percent for 1, then one or two attempts near your best. Rest three to five minutes before each heavy single.
You do not have to max out to use these tables. A hard set of 3 to 6 reps gives a reliable estimate: enter it in the bench press 1RM calculator and compare the result here.
How Bench Standards Shift With Bodyweight and Age
Heavier lifters bench more in absolute terms, but the gain per kilogram of bodyweight shrinks. In the men's table the intermediate figure climbs from 60 kg at 52 kg bodyweight to 110 kg at 140 kg, while the ratio falls from about 1.15x to under 0.8x. Lighter lifters should judge themselves by ratio; heavier lifters by the absolute number for their class.
These standards assume an adult roughly between 18 and 40. Strength tends to decline slowly from the 40s onward, so masters lifters can reasonably read the tables about 5 percent lower in their 40s and roughly 10 percent lower for each decade after that, as in the age table above. Teenagers who are still growing will move through the levels faster than the training-age guide suggests.
The Bodyweight Ratio Rule of Thumb
For men in the middle bodyweight classes, the bench press levels line up with simple ratios: novice about 0.9x bodyweight, intermediate about 1.1x, advanced about 1.5x, and elite close to 1.9x. An 82 kg man benching 90 kg is right at intermediate.
For women around 60 kg the ratios are lower: intermediate is about 0.7x bodyweight and advanced close to 1x. A woman who benches her own bodyweight is well into the advanced range.
Form Faults That Inflate or Deflate Your Number
Some habits make a bench look stronger than it is. Bouncing the bar off your chest, lifting your hips off the bench, and stopping a few centimeters short of the chest all add kilos that would not count in a meet. Compare a touch-and-go rep with a brief pause and the paused number is usually 3 to 5 percent lower.
Other faults leave weight on the table. Elbows flared straight out, loose shoulder blades, and feet that do nothing all cost stability and leg drive. Fixing setup alone often adds 5 to 10 kg for a novice without any change in muscle.
Bench Press Strength Standards FAQ
What is the average bench press?
For an average-sized man of about 82 kg, the bench press is about 60 kg (130 lb) untrained and about 90 kg (200 lb) after one to two years of training. For an average-sized woman of about 67 kg, it is about 35 kg (75 lb) untrained and about 47.5 kg (105 lb) trained. Untrained means the general population; trained means the intermediate level of a regular gym-goer.
Is a 60 kg bench press good?
For a man it depends on bodyweight. At 52 kg a 60 kg bench is intermediate, at 56 to 60 kg it is novice, and from about 67 to 90 kg it sits between the untrained and novice figures, a normal number for the first months of training. For a woman, 60 kg is advanced between about 56 and 67 kg bodyweight and intermediate from 75 to 90 kg.
Is a 100 kg bench press good?
Yes for most people. For a man between about 67 and 95 kg bodyweight, a 100 kg bench falls in the intermediate range. At 60 kg or lighter it is advanced or better, and above about 100 kg bodyweight it sits at the top of novice. For a woman at any bodyweight in these tables, 100 kg is above the elite figure.
What is a good bench press for my weight?
A good target for most trained men is the intermediate level, about 1.1x bodyweight at average weights, so roughly 90 kg at 82 kg bodyweight. For women around 60 kg, intermediate is about 42.5 kg. Use the Where do I stand box above for your exact bodyweight.
What is the average bench press for a 16 year old?
There are no separate teen standards in these tables, and growth matters more than age at 16. As a guide, a 16 year old boy weighing 60 to 67 kg benches about 45 to 50 kg (100 to 110 lb) untrained and about 57.5 to 62.5 kg (125 to 140 lb) after a few months of training. A 16 year old girl weighing 52 to 56 kg benches about 27.5 to 30 kg (60 to 65 lb) untrained and about 35 to 37.5 kg (75 to 85 lb) after a few months. Learn the technique with a spotter before chasing a max.
How long to reach intermediate?
With a structured program and steady progression, most lifters reach the intermediate bench standard in one to two years. Lighter, younger beginners on linear progression can get there sooner; bench usually progresses more slowly than squat and deadlift.
Are these standards for raw lifts?
Yes. They assume a full range of motion with no bench shirt or other supportive gear. Wrist wraps and a belt make little difference on bench. The bar should touch the chest and the hips should stay on the bench.
Where do these numbers come from?
They are compiled from the widely published Kilgore/Rippetoe adult strength standards, converted from pounds to kg and rounded to 2.5 kg. They are reference standards, not data collected from 1RM.fit users. The age table scales the adult figures with conservative masters age factors and is an estimate.