When it comes to strength training, many men want to know how they compare to others in terms of their lifting performance. Understanding how much the average man can squat, bench press, deadlift, and overhead press can help set realistic goals and track progress.
Several studies, including surveys conducted by Stronger by Science, and websites like ExRx and StrengthLevel, offer insights into the lifting capabilities of men at different experience levels.
These benchmarks, though generalized, are a reliable guide for what the average man can lift at the beginner, intermediate, and advanced levels.
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How Much Can the Average Man Squat?
The squat is a cornerstone of lower-body strength training, engaging the quads, glutes, hamstrings, and core. Data from Stronger by Science and ExRx shows that the average man’s squat strength improves significantly with training, though few reach advanced levels.
- First Year (Beginner): Most men can squat 135 pounds for a few reps within a few months of training.
- 1–5 Years (Intermediate): After consistent effort, a 225-pound squat is achievable for many lifters.
- 5+ Years (Advanced): Only 17% of men surveyed by Bony to Beastly hit a 315-pound squat, even after a decade of lifting.
- Elite Levels: A 405-pound squat is possible for natural lifters with years of focused training, but only 6% of lifters reach this milestone.
Why the Numbers Vary
Powerlifters tend to lift more due to specialized techniques like the low-bar squat, which allows heavier loads. Meanwhile, fitness enthusiasts and bodybuilders often use the high-bar squat, focusing on deeper range of motion for better muscle development. This depth typically reduces the weight lifted by about 25%.
Height and weight also matter—taller lifters often need to build more muscle mass to match the strength of shorter lifters.
How Much Can the Average Man Bench Press?
The bench press is often seen as the ultimate test of upper-body strength, focusing on the chest, shoulders, and triceps. According to Stronger by Science and ExRx, most men can bench press 135 pounds early in their training, but long-term progress is more challenging.
- First Year: Beginners can typically bench 135 pounds within a few months.
- 1–5 Years: Many lifters plateau between 135–185 pounds, with only about one-third reaching 225 pounds.
- 5+ Years: Hitting a 315-pound bench press is rare, with less than 1% of natural lifters ever achieving it.
Powerlifters often use techniques like arching their back and leg drive to lift heavier weights. These methods boost performance but aren’t always necessary for general fitness goals. Instead, strict form with a flat back is safer for long-term progress.
How Much Can the Average Man Deadlift?
The deadlift is one of the most functional strength exercises, working nearly every major muscle group. According to Stronger by Science and ExRx, many lifters reach impressive deadlift numbers within their first few years, but long-term progress can be slower.
- First Year: Beginners typically struggle to deadlift 135 pounds for multiple reps, but form improvements help most reach 185 pounds by year’s end.
- 1–5 Years: Intermediate lifters often deadlift between 225–315 pounds.
- 5+ Years: Most lifters plateau between 225–404 pounds. Only 1 in 8 men surveyed by Bony to Beastly managed to deadlift 405 pounds.
Using alternative deadlift variations like Romanian deadlifts, trap bar deadlifts, or sumo deadlifts can help lifters with mobility issues or those seeking to target specific muscle groups.
How Much Can the Average Man Overhead Press?
The overhead press is an underrated strength exercise that tests shoulder and upper-body strength. Unlike the squat, bench, or deadlift, fewer lifters focus on the overhead press, which explains the relatively low numbers.
- First Year: Most beginners start with 55–85 pounds for a few reps.
- 1–5 Years: Only about 10% of lifters reach a 135-pound overhead press in their first year.
- 5+ Years: Less than 50% of advanced lifters ever press 135+ pounds, and just 2% hit the elusive 225-pound overhead press.
Strict form—keeping the core engaged and avoiding momentum—is key for building shoulder strength and avoiding injury.
How Much Can Skinny Guys Lift?
If you’re starting out on the thinner side, common strength standards may feel out of reach at first. According to the CDC, the average American man is 5’9” and weighs 197 pounds, giving him an advantage in strength-based exercises like the squat and bench press.
However, skinny guys can experience dramatic “newbie gains” in their first year. Rapid strength gains are common as the body adapts to resistance training, especially when paired with a caloric surplus and consistent lifting.
For example, one lifter from Bony to Beastly went from 130 to 200 pounds, allowing him to bench 315 pounds. For those with a smaller starting frame, a structured bulking plan is often the key to hitting higher numbers.
How to Get Stronger: Evidence-Based Tips
1. Build Bigger Muscles
Strength and muscle size go hand in hand. Studies show that larger muscles produce more force, making hypertrophy training (muscle growth) a key part of long-term strength development.
- Train each muscle group 2–3 times per week
- Focus on compound exercises like squats, deadlifts, and pull-ups
- Eat enough protein to support muscle recovery and growth
2. Focus on the Right Exercises
If you want to get better at a specific lift, practice it regularly. Powerlifters focus on the squat, bench press, and deadlift, while others may prioritize bodyweight movements or Olympic lifts depending on their goals.
3. Train in the Right Rep Range
Powerlifters train in the 1–5 rep range to improve maximal strength, but general lifters can benefit from higher reps. Training in the 6–12 rep range builds both strength and muscle while being easier on the joints.
Conclusion: Setting Realistic Strength Goals
For most men, it’s possible to achieve significant strength improvements with consistent training, a proper diet, and time. Here’s a quick summary of strength standards:
- First-Year Goals: Squat 135 pounds, bench 135, deadlift 225 pounds.
- Intermediate (1–5 Years): Squat 225, bench 185, deadlift 315.
- Advanced (5+ Years): Squat 315, bench 225, deadlift 405.
Reaching elite levels, like a 405-pound squat or 315-pound bench, takes years of training. Less than 1% of lifters achieve this, but with the right approach and persistence, it’s within reach.
Key Takeaways
- Beginner Lifters: Focus on building strength with compound exercises and good form.
- Intermediate Lifters: Prioritize consistency and aim for 1–5 rep max goals.
- Advanced Lifters: Fine-tune your programming and consider advanced techniques like periodization and bulking phases.
With dedication and smart training, you can push past average standards and build impressive strength for life.
