How much you can safely bench press may depend on several factors, including your age, weight, and training experience.
The bench press is an exercise that can help improve your upper body strength, endurance, and power.
Several factors can influence how much you can bench press.
Liz Marsland, a CrossFit L-2 trainer at CrossFit Shapesmiths, said she looks at the whole person and considers their size, build, and lifting experience to get a feel for their benchmark.
An advanced or elite athlete can usually lift more than twice the amount of weight as an individual who hasn’t trained.
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Keep reading to learn more about bench press averages by sex, age, and body weight.
Language matters
Sex and gender exist on spectrums.
This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. The terms “women” and “men” reflect the terms used in the cited research.
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In general, males may lift
Males are usually strongest in their 20s and 30s and can increase their bench press weight during this time. In their 40s, bench press weight tends to decline.
The chart below provides the average bench press weight ranges for males ages 18 to 59 years based on body weight and weightlifting experience.
These amounts reflect a one-rep max (1RM), which is the maximum amount of weight you can lift at one time. Of course, there are exceptions to these numbers.
| Body weight (lb) | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 114 | 65 to 85 | 85 to 110 | 100 to 130 | 135 to 180 | 165 to 220 |
| 123 | 70 to 90 | 90 to 115 | 105 to 140 | 150 to 195 | 180 to 240 |
| 132 | 75 to 100 | 95 to 125 | 120 to 155 | 160 to 210 | 200 to 260 |
| 148 | 85 to 110 | 105 to 140 | 130 to 170 | 180 to 235 | 220 to 290 |
| 165 | 90 to 120 | 115 to 150 | 140 to 185 | 195 to 255 | 245 to 320 |
| 181 | 100 to 130 | 125 to 165 | 150 to 200 | 210 to 275 | 260 to 345 |
| 198 | 105 to 135 | 135 to 175 | 160 to 215 | 225 to 290 | 275 to 360 |
| 220 | 110 to 140 | 140 to 185 | 170 to 225 | 235 to 305 | 290 to 380 |
| 242 | 115 to 145 | 145 to 190 | 175 to 230 | 240 to 315 | 300 to 395 |
| 275 | 120 to 150 | 150 to 195 | 180 to 240 | 250 to 325 | 310 to 405 |
| 319 | 125 to 155 | 155 to 200 | 185 to 245 | 255 to 335 | 315 to 415 |
| 320+ | 130 to 160 | 160 to 205 | 190 to 250 | 260 to 340 | 325 to 425 |
The bench press is a beneficial exercise for developing upper body strength because it’s a compound movement. This means it works several muscle groups at once, including the chest, shoulders, and triceps.
It’s important to start gently, especially if you don’t already have much upper body strength. Exercises like dips, pushups, and plank variations can help you build strength before trying the bench press.
The chart below includes the average 1RM bench press weight ranges for females ages 18 to 59 years based on body weight and weightlifting experience.
| Body weight (lb) | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 97 | 40 to 50 | 50 to 65 | 60 to 75 | 70 to 95 | 90 to 115 |
| 105 | 45 to 55 | 55 to 70 | 65 to 80 | 75 to 100 | 95 to 125 |
| 114 | 50 to 60 | 60 to 75 | 70 to 85 | 85 to 110 | 100 to 135 |
| 123 | 55 to 65 | 65 to 80 | 75 to 90 | 90 to 115 | 105 to 140 |
| 132 | 60 to 70 | 70 to 85 | 80 to 95 | 95 to 125 | 115 to 150 |
| 148 | 65 to 75 | 75 to 90 | 85 to 105 | 105 to 135 | 125 to 165 |
| 165 | 70 to 80 | 80 to 95 | 90 to 115 | 110 to 145 | 140 to 185 |
| 181 | 75 to 85 | 85 to 110 | 95 to 120 | 125 to 160 | 150 to 195 |
| 198 | 80 to 90 | 90 to 115 | 100 to 130 | 130 to 165 | 155 to 205 |
| 199+ | 85 to 95 | 95 to 120 | 105 to 140 | 135 to 175 | 160 to 220 |
Listen to your body
Everyone is at a different place in their fitness journey. Listening to your body and lifting a weight that feels suitable for you can help you prevent injury and reach your goals safely.
Staying consistent is important to develop the upper body strength needed to bench press more challenging weights.
It’s important to use good form and build up gradually to help prevent injury.
A standard barbell weighs 45 pounds (lb), and you may begin by lifting only the bar. If you haven’t performed a bench press before, Marsland recommended learning the technique with a training bar that weighs 22 lb. This will allow you to feel comfortable and perfect your technique before adding weights.
Some tips could also help you, including:
- incorporating several chest exercises in your strength routine, such as pushups, chest flies, and pec deck
- building up the weight over time (progressive overload)
- eating a well-balanced diet of lean proteins, carbs, and healthy fats
- working with a personal trainer
Calculating your 1RM can help you determine the best weight to build strength. Research suggests performing up to
You can use this online calculator to help you calculate your 1RM.
Marsland also recommended using the Rate of Perceived Exertion (RPE) scale to help determine how much you can lift.
Learn more about how to build muscle strength.
Use good form
Performing the bench press with good form can help you prevent injuries and get stronger.
Do this by pressing your feet into the floor, slightly arching your lower back, and pressing your shoulders and glutes into the bench.
Push yourself to fatigue without overexerting yourself or forcing yourself beyond your limits.
Marsland recommended using your entire body for the bench press, not just your arms since it’s a comprehensive movement.
How much can the average man bench press?
The average bench press for a man will depend on their age, weight, and weightlifting experience. The average body weight for males in the United States is
Is 135 a respectable bench?
A 135-lb bench falls within the untrained category for a man who weighs more than 220 lb but within the advanced category for a man who weighs 114 lb. For the most part, a 135-lb bench is considered elite for women.
Is 225 a respectable bench?
For most people, a 225-lb bench press is considered advanced or elite.
The bench press average will depend on several factors, such as age, body weight, and weightlifting experience.
Be consistent in your approach and aim for gradual results instead of immediate improvement. Listen to your body and take a break if you feel pain.
Consider speaking with a healthcare professional or personal trainer if you’re just starting out or have any medical concerns that could be affected by weightlifting. They could help develop a workout plan that’s right for you.