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What’s The Average Bench Press Weight For Men and Women? (Are YOU Above or Below Average?)

 Written by 

Julien Raby

 Last updated on 


How does your bench press REALLY stack up? 

This data-backed guide reveals the surprising truth about average bench press weights for men and women of all ages and experience levels. 

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Discover where you stand, set realistic goals, and learn how to improve your performance with expert tips and tricks.

But there’s more…

We’ll delve into the fascinating reasons why the bench press is more than just a muscle-building exercise. 

Uncover the secrets to mastering proper form, avoiding injury, and maximizing your gains. 

Ready to find out if you’re average, elite, or somewhere in between? Keep reading to unlock the power of the bench press.

The Bench Press: More Than Just Muscle

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The bench press is often seen as the ultimate test of upper body strength. But its significance goes beyond just moving heavy weights.

Significance

The bench press plays a crucial role in fitness and strength training. It’s one of the big three lifts in powerlifting, alongside the squat and deadlift. 

Achieving a high bench press number is often a source of pride and a benchmark for overall strength.

Muscle Engagement

This exercise primarily targets the pectoral muscles (chest), deltoids (shoulders), and triceps (back of the upper arms). 

However, it also engages your core, back, and legs to a lesser extent. 

The bench press is a compound movement, meaning it involves multiple joints and muscle groups working together, which makes it highly effective for building strength and muscle mass.

Full-Body Workout

Although the bench press focuses on the upper body, it requires coordination and stability from your entire body. 

Proper form involves engaging your core, stabilizing your legs, and maintaining a strong back position. 

This full-body involvement not only helps lift heavier weights but also improves overall body coordination and strength.

Factors Influencing Bench Press Performance

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Several key factors affect how much weight you can bench press. Understanding these can help you tailor your training and set realistic goals.

Age

Strength typically peaks in your 20s and 30s, with slight declines as you age. However, with proper training and maintenance, many people continue to improve or maintain their strength well into their later years. 

Age impacts muscle mass, recovery time, and overall physical capability.

Weight

Body weight significantly influences bench press performance. 

Generally, individuals with more muscle mass can lift heavier weights. 

However, it’s not just about being heavy – a higher muscle-to-fat ratio is crucial. Lean muscle mass contributes more effectively to strength than fat.

Gender

Men and women have different average bench press numbers due to physiological differences. 

Men typically have more muscle mass, especially in the upper body, leading to higher bench press weights. 

However, women can achieve impressive results relative to their body weight and should focus on their personal progress and goals.

Experience Level

Experience plays a significant role in bench press performance. Beginners might start with lighter weights as they learn proper form and build foundational strength. 

Over time, as lifters become more experienced, their technique improves, muscle memory develops, and they can handle heavier weights. 

The progression from novice to elite lifter involves consistent training and gradual increases in weight.

Average Bench Press Weights for Men

Understanding average bench press weights for men helps you gauge where you stand and set appropriate goals.

By Weight Class

According to Strength Level, this is approximately how much a man should be able to bench:

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By Age

Here’s a summary of the average bench press weight by age:

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In this table, we can notice how the maximum weight peaks around 25 years old and starts to decline after the 40s. Although there are outliers, this is the case for most of the population.

By Experience Level

Bench press standards vary based on training experience:

  • Untrained: Just starting out, the average adult male (~198 lbs) can bench about 135 lbs.
  • Novice: With consistent training, the average bench press increases to around 175 lbs.
  • Intermediate: More experienced lifters can bench about 215 lbs.
  • Advanced: Serious lifters often reach around 290 lbs.
  • Elite: Top lifters can bench over 400 lbs.

Bench Press Goals

For men, a good initial goal is to bench press your body weight. As you advance, aim for 1.5 times your body weight, and with dedication, even double your body weight.

Current Bench Press World Record for Men

As of February 4, 2023, Jimmy Kolb holds the world record with a 612.5-kilogram (1,350.3-pound) bench press.

Average Bench Press Weights for Women

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Understanding average bench press weights for women can help set realistic and empowering fitness goals.

By Weight Class

The following table shows the body weight and all the bench press lifts in pounds (lbs).

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By Age

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As observed with men, the strength peak happens around the mid-twenties, with the decline somewhere between 40-45 years old. Muscle mass begins to decrease, which makes the upper body and the posterior chain less capable of managing heavy loads.

By Experience Level

Bench press standards vary based on training experience for women:

  • Untrained: For a woman weighing around 165 pounds, the average bench press is about 80 lbs.
  • Novice: With some consistent training, this increases to around 95 lbs.
  • Intermediate: More experienced lifters can bench approximately 115 lbs.
  • Advanced: Serious lifters often reach around 145 lbs.
  • Elite: Top lifters can bench around 175 lbs.

Bench Press Goals

For women, a great initial goal is to bench press half to three-quarters of your body weight. With progression, lifting your full body weight or more becomes an achievable target.

Current Bench Press World Record for Women

As of July 17, 2021, Rae-Ann Coughenour-Miller holds the world record with a 274.4-kilogram (605-pound) bench press.

Bench Press Standards: Setting Realistic Goals

Setting realistic and achievable goals is key to progressing in your bench press journey. Here’s how to set your benchmarks:

For Men

Body Weight Benchmarks:

  • Beginner Goal: Aim to bench press your body weight. This is a solid starting point that balances strength and fitness.
  • Intermediate Goal: Strive for 1.5 times your body weight. This goal represents a significant increase in strength and demonstrates consistent training.
  • Advanced Goal: Work towards bench pressing double your body weight. This is a challenging target achievable with dedication and proper technique.

For Women

Initial Goals:

  • Beginner Goal: Start by aiming to bench press half to three-quarters of your body weight. This goal is realistic and achievable for most women, balancing strength and endurance.
  • Intermediate Goal: Progress towards bench pressing your full body weight. This demonstrates significant improvement and strength.
  • Advanced Goal: Aim to lift more than your body weight, a challenging target that highlights advanced training and technique.

Bench Press Through the Ages: Strength at Every Stage

Bench press performance can change significantly as you age. Here’s what to expect at different stages of life:

In Your 20s: The Prime Time

  • Men: The average bench press ranges from 200 to 230 pounds.
  • Women: The average bench press ranges from 100 to 120 pounds.
  • This is often the peak period for physical strength. Take advantage of this time to set high goals and push your limits.

The Thriving 30s

  • Men: The average bench press ranges from 180 to 220 pounds.
  • Women: The average bench press ranges from 90 to 110 pounds.
  • Strength remains high, but recovery and injury prevention become more important. Focus on refining technique and maintaining strength.

Fabulous 40s

  • Men: The average bench press ranges from 160 to 200 pounds.
  • Women: The average bench press ranges from 80 to 100 pounds.
  • This is the age of balance – combining experience with strength. Continue to train smart, emphasizing form and consistent workouts.

Fantastic 50s and Beyond

  • Men: The average bench press ranges from 140 to 180 pounds.
  • Women: The average bench press ranges from 70 to 90 pounds.
  • Focus shifts more towards maintaining health and vitality. Regular strength training helps preserve muscle mass and function, promoting overall well-being.

No matter your age, strength training and the bench press can be adapted to your life stage. Consistent training, proper technique, and a focus on health will help you maintain and even improve your bench press performance over the years.

Mastering the Bench Press: Technique and Safety First

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Proper technique and safety are essential for maximizing your bench press performance and preventing injuries. Here’s how to master the bench press:

The Power of Proper Form

  • Efficiency: Proper form allows for more efficient lifting, enabling you to lift heavier weights with better control.
  • Muscle Engagement: Correct technique ensures that the target muscles (pectorals, deltoids, triceps) are effectively engaged.
  • Injury Prevention: Good form reduces the risk of injuries, protecting your joints and muscles.

Nailing the Technique

  • Grip: Your grip should be slightly wider than shoulder-width. This helps engage the chest muscles more effectively. 
  • Body Position: Lie flat on the bench with your feet firmly planted on the ground. Your back should have a slight natural arch, and your shoulder blades should be retracted and pressed against the bench. 
  • The Lift: Lower the barbell to your chest (around nipple level) in a controlled manner. Push the bar back up powerfully until your arms are fully extended. Ensure the movement is smooth and controlled throughout.

Equipment: Your Bench Press Allies

  • Wrist Wraps: Provide support and stability, especially when lifting heavy weights. They help protect your wrists from strain and injury. 
  • Proper Attire: Wear slip-resistant shoes for better footing and comfortable, non-restrictive clothing to allow a full range of motion. Dress in a way that supports your lifting performance and safety.

Safety Tips: Lift Smart, Not Just Hard

Prioritizing safety is crucial for long-term success and avoiding injuries. Here are some essential safety tips to follow when bench pressing:

Injury Prevention 101

Warm-Up: Always start with a thorough warm-up. This should include dynamic stretches and light cardio to get your blood flowing and muscles ready for the workout. Incorporate light sets of bench presses with just the bar or minimal weight to prepare your muscles and joints for heavier lifts.

Know Your Limits: Listen to your body and avoid pushing beyond your capabilities. Gradually increase the weight to prevent overexertion. It’s important to challenge yourself, but doing so within safe limits will prevent injuries.

Spotter Support: Having a spotter is crucial, especially when lifting heavy weights. A spotter can help you lift the bar if you struggle and provide immediate assistance in case of an emergency. Make sure your spotter is attentive and understands how to assist properly.

By following these safety tips, you can ensure a safer and more effective bench press workout, reducing the risk of injury and promoting long-term strength gains.

Boost Your Bench Press: Training Tips for All

Improving your bench press requires a combination of proper training techniques, progressive overload, and adequate recovery. Here are some effective tips to help you boost your bench press performance:

Progressive Overloading

Gradual Increase: To build strength, gradually increase the weight you lift. Start with weights that challenge you but are manageable. Aim to add a small amount of weight each week or increase the number of reps. This steady progression helps your muscles adapt and grow stronger over time.

Advanced Techniques

Negatives: Incorporate negatives into your routine by focusing on the eccentric phase of the lift (lowering the bar to your chest). Lower the bar slowly and with control, then have your spotter help you lift it back up. This technique can build strength and muscle endurance.

Paused Reps: Pause for a moment with the bar on your chest before pushing it up. This technique enhances power and control, making the movement more challenging and effective for building strength.

Diet and Recovery

Protein Power: Ensure you consume enough protein to support muscle repair and growth. Include lean meats, beans, nuts, and protein shakes in your diet to provide your muscles with the necessary nutrients.

Carbs are Friends: Carbohydrates provide energy for your workouts. Include whole grains, fruits, and vegetables in your diet to fuel your training sessions.

Rest Days: Muscles grow when you rest, not just when you lift. Incorporate rest days into your routine to allow your muscles to recover and grow stronger.

Sleep Matters: Aim for 7-9 hours of sleep each night. Adequate sleep is crucial for muscle recovery, hormonal balance, and overall health.

By implementing these training tips, you can enhance your bench press performance and achieve your strength goals more effectively.

Setting Bench Press Goals: Your Personal Roadmap

Setting realistic and challenging goals is essential for continuous improvement in your bench press performance. Here’s how to create your personal roadmap:

Realistic Goal Setting

Achievable Goals: Start with goals that are challenging yet attainable. For beginners, this might be bench pressing your body weight. For more experienced lifters, aim for 1.5 to 2 times your body weight.

Incremental Progress: Break your ultimate goal into smaller, manageable milestones. This makes progress more measurable and less daunting.

Tracking Progress

Workout Journal: Keep a detailed workout journal to track your progress. Note the weights, reps, and sets for each session. Include how you felt and any adjustments made.

Regular Assessments: Periodically test your one-rep max (1RM) to evaluate progress. Adjust your training goals based on these assessments.

Celebrating Milestones

Acknowledgment: Celebrate every improvement, no matter how small. Recognize milestones such as hitting a new personal best or completing a challenging workout cycle.

Rewards: Treat yourself to something special when you achieve a significant goal. This could be new workout gear, a massage, or a cheat meal.

By setting realistic goals, tracking your progress, and celebrating milestones, you create a sustainable path to improving your bench press and overall fitness.

Related Lift Averages

To achieve a well-rounded strength training program, it’s essential to balance your bench press workouts with other key lifts. 

Here’s a look at the average weights and goals for the squat, deadlift, and overhead press:

Average Squat Weights

  • Men: Squats are another crucial lift, focusing on the lower body. Average weights for men vary by weight class and experience, similar to the bench press.
    • Untrained: 110 lbs
    • Novice: 225 lbs
    • Intermediate: 305 lbs
    • Advanced: 425 lbs
    • Elite: 545 lbs
  • Women: Squats are equally important for women, providing significant benefits for lower body strength.
    • Untrained: 55 lbs
    • Novice: 130 lbs
    • Intermediate: 175 lbs
    • Advanced: 235 lbs
    • Elite: 315 lbs

Average Deadlift Weights

  • Men: The deadlift is a full-body lift that emphasizes the posterior chain.
    • Untrained: 135 lbs
    • Novice: 285 lbs
    • Intermediate: 365 lbs
    • Advanced: 495 lbs
    • Elite: 615 lbs
  • Women: Deadlifts are highly beneficial for women as well, strengthening the back, legs, and core.
    • Untrained: 90 lbs
    • Novice: 185 lbs
    • Intermediate: 225 lbs
    • Advanced: 315 lbs
    • Elite: 405 lbs

Average Overhead Press Weights

  • Men: The overhead press targets the shoulders and upper body stability.
    • Untrained: 65 lbs
    • Novice: 125 lbs
    • Intermediate: 155 lbs
    • Advanced: 210 lbs
    • Elite: 275 lbs
  • Women: The overhead press helps build shoulder strength and stability.
    • Untrained: 45 lbs
    • Novice: 65 lbs
    • Intermediate: 85 lbs
    • Advanced: 115 lbs
    • Elite: 145 lbs

Conclusion

Incorporating a variety of lifts into your training routine ensures balanced strength development and reduces the risk of overuse injuries. Comparing your performance across these key exercises can help you set comprehensive fitness goals and achieve a more robust and resilient physique.

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