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Bench Press Strength Standards

Use these bench press standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Bench Press Strength Level

Enter your sex, bodyweight, age, and bench press one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Bench Press Standards

Male Bench Press Strength Standards

Strength Level	Weight
Beginner	105 lb
Novice	150 lb
Intermediate	210 lb
Advanced	280 lb
Elite	350 lb

Male Bench Press Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

Male Bench Press Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	60 lb	90 lb	125 lb	170 lb	220 lb
120 lb	70 lb	100 lb	140 lb	185 lb	240 lb
130 lb	80 lb	110 lb	155 lb	205 lb	255 lb
140 lb	85 lb	125 lb	170 lb	220 lb	275 lb
150 lb	95 lb	135 lb	180 lb	235 lb	290 lb
160 lb	105 lb	145 lb	195 lb	250 lb	305 lb
170 lb	115 lb	155 lb	205 lb	260 lb	320 lb
180 lb	125 lb	165 lb	220 lb	275 lb	335 lb
190 lb	135 lb	175 lb	230 lb	290 lb	350 lb
200 lb	140 lb	185 lb	240 lb	300 lb	365 lb
210 lb	150 lb	195 lb	250 lb	315 lb	380 lb
220 lb	160 lb	205 lb	265 lb	325 lb	390 lb
230 lb	165 lb	215 lb	275 lb	335 lb	405 lb
240 lb	175 lb	225 lb	285 lb	350 lb	415 lb
250 lb	185 lb	235 lb	295 lb	360 lb	430 lb
260 lb	190 lb	240 lb	305 lb	370 lb	440 lb
270 lb	200 lb	250 lb	310 lb	380 lb	450 lb
280 lb	205 lb	260 lb	320 lb	390 lb	465 lb
290 lb	215 lb	265 lb	330 lb	400 lb	475 lb
300 lb	220 lb	275 lb	340 lb	410 lb	485 lb
310 lb	225 lb	285 lb	350 lb	420 lb	495 lb

Male Bench Press Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	90 lb	130 lb	180 lb	235 lb	300 lb
20	100 lb	150 lb	205 lb	270 lb	340 lb
25	105 lb	150 lb	210 lb	280 lb	350 lb
30	105 lb	150 lb	210 lb	280 lb	350 lb
35	105 lb	150 lb	210 lb	280 lb	350 lb
40	105 lb	150 lb	210 lb	280 lb	350 lb
45	100 lb	145 lb	200 lb	265 lb	335 lb
50	95 lb	135 lb	185 lb	245 lb	310 lb
55	85 lb	125 lb	170 lb	225 lb	285 lb
60	80 lb	115 lb	155 lb	205 lb	260 lb
65	70 lb	100 lb	140 lb	185 lb	235 lb
70	65 lb	90 lb	125 lb	170 lb	215 lb
75	55 lb	80 lb	115 lb	150 lb	190 lb
80	50 lb	75 lb	100 lb	135 lb	170 lb
85	45 lb	65 lb	90 lb	120 lb	150 lb
90	40 lb	60 lb	80 lb	110 lb	135 lb

Female Bench Press Standards

Female Bench Press Strength Standards

Strength Level	Weight
Beginner	40 lb
Novice	70 lb
Intermediate	110 lb
Advanced	155 lb
Elite	210 lb

Female Bench Press Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.75x
Advanced	1.10x
Elite	1.45x

Female Bench Press Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	20 lb	40 lb	70 lb	110 lb	150 lb
100 lb	25 lb	50 lb	80 lb	115 lb	160 lb
110 lb	30 lb	55 lb	85 lb	125 lb	170 lb
120 lb	35 lb	60 lb	95 lb	135 lb	180 lb
130 lb	40 lb	65 lb	100 lb	145 lb	190 lb
140 lb	40 lb	70 lb	105 lb	150 lb	200 lb
150 lb	45 lb	75 lb	110 lb	155 lb	205 lb
160 lb	50 lb	80 lb	120 lb	165 lb	215 lb
170 lb	55 lb	85 lb	125 lb	170 lb	220 lb
180 lb	55 lb	90 lb	130 lb	175 lb	230 lb
190 lb	60 lb	95 lb	135 lb	185 lb	235 lb
200 lb	65 lb	95 lb	140 lb	190 lb	245 lb
210 lb	65 lb	100 lb	145 lb	195 lb	250 lb
220 lb	70 lb	105 lb	150 lb	200 lb	255 lb
230 lb	75 lb	110 lb	155 lb	205 lb	260 lb
240 lb	75 lb	115 lb	160 lb	210 lb	265 lb
250 lb	80 lb	115 lb	160 lb	215 lb	275 lb
260 lb	85 lb	120 lb	165 lb	220 lb	280 lb

Female Bench Press Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35 lb	60 lb	95 lb	135 lb	180 lb
20	40 lb	70 lb	105 lb	155 lb	205 lb
25	40 lb	70 lb	110 lb	155 lb	210 lb
30	40 lb	70 lb	110 lb	155 lb	210 lb
35	40 lb	70 lb	110 lb	155 lb	210 lb
40	40 lb	70 lb	110 lb	155 lb	210 lb
45	40 lb	65 lb	105 lb	150 lb	200 lb
50	35 lb	60 lb	95 lb	140 lb	185 lb
55	35 lb	55 lb	90 lb	130 lb	170 lb
60	30 lb	50 lb	80 lb	115 lb	155 lb
65	25 lb	45 lb	75 lb	105 lb	140 lb
70	25 lb	40 lb	65 lb	95 lb	125 lb
75	20 lb	35 lb	60 lb	85 lb	115 lb
80	20 lb	35 lb	50 lb	75 lb	100 lb
85	15 lb	30 lb	45 lb	70 lb	90 lb
90	15 lb	25 lb	40 lb	60 lb	80 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.