Bench Press Standards by Bodyweight and Age
The bench is the reference lift for every pressing and pulling standard on this site. Overhead press, dips, chin-ups and pull-ups are all read as a fraction of it, so an honest bench 1RM matters more than a big one.
Where does your bench press stand?
Type a bodyweight and a recent set. The level, your percentile among lifters who train, the distance to the next level and your dot on the curve all update as you type.
Try 80 kg bodyweight, 120 kg for 3 reps.
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1RM (kg) across bodyweight. Hover or tap for the five thresholds at any bodyweight. The sex toggle switches the curve.
Bench Press standards by bodyweight
Five levels, read for your exact bodyweight. Beginner is roughly the 5th percentile of people who train, novice the 20th, intermediate the 50th, advanced the 80th, elite the 95th.
Men
| Bodyweight | beginner | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
| 50 kg | 24 kg (0.48x) | 38 kg (0.76x) | 57 kg (1.14x) | 79 kg (1.58x) | 103 kg (2.06x) |
| 60 kg | 34 kg (0.57x) | 51 kg (0.85x) | 72 kg (1.2x) | 96 kg (1.6x) | 123 kg (2.05x) |
| 70 kg | 44 kg (0.63x) | 62 kg (0.89x) | 85 kg (1.21x) | 112 kg (1.6x) | 141 kg (2.01x) |
| 80 kg | 53 kg (0.66x) | 74 kg (0.93x) | 98 kg (1.23x) | 127 kg (1.59x) | 157 kg (1.96x) |
| 90 kg | 62 kg (0.69x) | 84 kg (0.93x) | 111 kg (1.23x) | 141 kg (1.57x) | 172 kg (1.91x) |
| 100 kg | 71 kg (0.71x) | 94 kg (0.94x) | 122 kg (1.22x) | 153 kg (1.53x) | 187 kg (1.87x) |
| 110 kg | 80 kg (0.73x) | 104 kg (0.95x) | 133 kg (1.21x) | 166 kg (1.51x) | 200 kg (1.82x) |
| 120 kg | 88 kg (0.73x) | 113 kg (0.94x) | 143 kg (1.19x) | 177 kg (1.48x) | 213 kg (1.77x) |
Male lifters, 1RM, multiple = bar weight / bodyweight. Intermediate highlighted: that is the median of people who train.
Women
| Bodyweight | beginner | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
| 50 kg | 12 kg (0.24x) | 24 kg (0.48x) | 40 kg (0.8x) | 59 kg (1.18x) | 82 kg (1.64x) |
| 60 kg | 17 kg (0.28x) | 29 kg (0.48x) | 47 kg (0.78x) | 68 kg (1.13x) | 92 kg (1.53x) |
| 70 kg | 20 kg (0.29x) | 34 kg (0.49x) | 53 kg (0.76x) | 75 kg (1.07x) | 101 kg (1.44x) |
| 80 kg | 24 kg (0.3x) | 39 kg (0.49x) | 59 kg (0.74x) | 82 kg (1.02x) | 109 kg (1.36x) |
| 90 kg | 28 kg (0.31x) | 44 kg (0.49x) | 64 kg (0.71x) | 89 kg (0.99x) | 116 kg (1.29x) |
| 100 kg | 31 kg (0.31x) | 48 kg (0.48x) | 69 kg (0.69x) | 95 kg (0.95x) | 123 kg (1.23x) |
Female lifters, 1RM, multiple = bar weight / bodyweight. Intermediate highlighted: that is the median of people who train.
Bench Press standards by age
From 40 the requirement is divided by the McCulloch coefficient, the same table masters powerlifting uses to compare a 55-year-old with a 25-year-old. Below 40 the coefficient is 1.0, so the row reads the same as the table above.
Requirement by age at 80 kg (men) or 60 kg (women) until you enter your own bodyweight; flat below 40, then the McCulloch coefficients.
Men
| Age | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| Under 40 | 72 kg | 85 kg | 98 kg | 111 kg | 122 kg |
| 40 | 72 kg | 85 kg | 98 kg | 111 kg | 122 kg |
| 45 | 68 kg | 81 kg | 93 kg | 105 kg | 116 kg |
| 50 | 64 kg | 75 kg | 87 kg | 98 kg | 108 kg |
| 55 | 59 kg | 69 kg | 80 kg | 91 kg | 100 kg |
| 60 | 54 kg | 63 kg | 73 kg | 83 kg | 91 kg |
| 65 | 50 kg | 59 kg | 67 kg | 76 kg | 84 kg |
| 70 | 45 kg | 53 kg | 61 kg | 70 kg | 77 kg |
Intermediate standard for male lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
| Age | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| Under 40 | 96 kg | 112 kg | 127 kg | 141 kg | 153 kg |
| 40 | 96 kg | 112 kg | 127 kg | 141 kg | 153 kg |
| 45 | 91 kg | 106 kg | 120 kg | 134 kg | 145 kg |
| 50 | 85 kg | 99 kg | 112 kg | 125 kg | 135 kg |
| 55 | 78 kg | 91 kg | 104 kg | 115 kg | 125 kg |
| 60 | 72 kg | 84 kg | 95 kg | 105 kg | 114 kg |
| 65 | 66 kg | 77 kg | 87 kg | 97 kg | 105 kg |
| 70 | 60 kg | 70 kg | 80 kg | 88 kg | 96 kg |
Advanced standard for male lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
Women
| Age | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Under 40 | 40 kg | 47 kg | 53 kg | 59 kg |
| 40 | 40 kg | 47 kg | 53 kg | 59 kg |
| 45 | 38 kg | 45 kg | 50 kg | 56 kg |
| 50 | 35 kg | 42 kg | 47 kg | 52 kg |
| 55 | 33 kg | 38 kg | 43 kg | 48 kg |
| 60 | 30 kg | 35 kg | 40 kg | 44 kg |
| 65 | 28 kg | 32 kg | 37 kg | 41 kg |
| 70 | 25 kg | 29 kg | 33 kg | 37 kg |
Intermediate standard for female lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
| Age | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Under 40 | 59 kg | 68 kg | 75 kg | 82 kg |
| 40 | 59 kg | 68 kg | 75 kg | 82 kg |
| 45 | 56 kg | 64 kg | 71 kg | 78 kg |
| 50 | 52 kg | 60 kg | 66 kg | 73 kg |
| 55 | 48 kg | 56 kg | 61 kg | 67 kg |
| 60 | 44 kg | 51 kg | 56 kg | 61 kg |
| 65 | 41 kg | 47 kg | 52 kg | 56 kg |
| 70 | 37 kg | 43 kg | 47 kg | 51 kg |
Advanced standard for female lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
Bench Press relative to your other lifts
Structural balance ratios (Poliquin). A lift far under its ratio is the weak link that caps the others; the full calculator scores every ratio at once.
Questions
How much should an 80 kg man bench press?
An 80 kg male lifter reaches the intermediate standard at about 98 kg for one rep, and advanced at about 127 kg. Intermediate is the median of people who train with a barbell, so half the gym is below it.
What is a good bench press for a 60 kg woman?
A 60 kg female lifter hits intermediate at about 47 kg and advanced at about 68 kg. The female tables use their own data, not a percentage of the male numbers.
What is a good bench press for a beginner?
The beginner standard is roughly the 5th percentile of people who train: about 44 kg for a 70 kg man and 17 kg for a 60 kg woman. Novice, around the 20th percentile, is 62 kg and 29 kg. Most people pass both inside their first year of consistent training.
Is a 2x bodyweight bench press good?
For an 80 kg man, 1.5x bodyweight (120 kg) is intermediate and 2x bodyweight (160 kg) is elite on this lift. For a 60 kg woman, 1x bodyweight (60 kg) is intermediate and 1.5x (90 kg) is advanced. Multiples shift with bodyweight: lighter lifters carry higher multiples, heavier lifters higher absolute loads.
What is the average bench press for a man and a woman?
Among people who train, the median (intermediate) bench press is about 98 kg for an 80 kg man and 47 kg for a 60 kg woman. Across the whole population it is far lower, because most adults never train the lift at all.
How much should I bench press at 40, 50 or 60?
From 40 the standard is divided by the McCulloch coefficient used in masters powerlifting. For an 80 kg man the intermediate bench press goes from 98 kg under 40 to about 87 kg at 50 and 73 kg at 60; advanced goes from 127 kg to 112 and 95 kg. Same level, fair comparison with your own age group.
What is an elite bench press for women?
Elite, roughly the top 5 percent of women who train, is about 92 kg at 60 kg bodyweight and 101 kg at 70 kg. Advanced, the 80th percentile, is 68 kg and 75 kg.
Which other lifts are read against the bench press?
Overhead Press at 65 percent, Close Grip Bench at 90 percent, Weighted Dip at 105 percent, Weighted Chin-up at 90 percent, Weighted Pull-up at 85 percent. Those ratios (structural balance, Poliquin) are how the weak link gets found.
How do I estimate my bench press 1RM from a set of 5?
Wathan's formula: 1RM = 100 x weight / (48.8 + 53.8 x e^(-0.075 x reps)). A set of 5 at 100 kg estimates about 116 kg; a set of 3 at 100 kg about 109 kg. Sets of 1 to 5 reps predict best; above 10 reps the estimate drifts because endurance starts to matter more than peak strength.
How do I move my bench press up a level?
The gap between levels at 80 kg bodyweight is 29 kg from intermediate to advanced. That is a block of progressive overload, not a week: past novice, each level is a dedicated block of months rather than weeks, with the lift trained 2 to 3 times a week and the structural-balance partners brought up alongside it. The coach in the app builds that block from your logged lifts.
How are these bench press standards calculated?
Population percentiles from Strength Level's published standards (tens of millions of logged lifts), interpolated for your exact bodyweight, with the estimated one-rep max from Wathan's formula when you enter a set of several reps. Beginner is roughly the 5th percentile of people who train, novice the 20th, intermediate the 50th, advanced the 80th, elite the 95th.
Standards for the other lifts
Turn the number into a program.
Enter all your lifts in the full strength calculator to see every ratio at once, then let the coach write the block that closes the weakest one. Garmin and Apple Health connected, 7-day free trial, no card.
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