Men's and Women's Bench Press Standards (lbs) - Strength Level (2023)

FAQs

How many pounds should a woman be able to bench? ›

Talking about women, for beginner lifters bench pressing 0.65 times their body weight would be considered pretty decent. For intermediate and advanced women lifters, this number will increase up to 0.70 or 1 times their body weight.

However, within subjects differences were observed between bench-press and push-up exercises, p < 0.001. 1RM bench- press load was greater in men, in absolute values, men lifted 77.7 kg more than women (p < 0.001), and relative to body mass, men lifted 2.4 times more mass than women (p < 0.001).

So if the average woman can hold around 70 pounds of muscle, a naturally skinny woman can expect to hold about 63–67 pounds of muscle.

Untrained lifters, for example, can generally bench about half their body weight -- 50 pounds for women weighing around 97 pounds, and 90 pounds for those weighing 198 pounds. An elite lifter -- one who competes in strength competitions -- can lift right around her body weight, or a bit more.

The women's equipped bench press record belongs to Rae-Ann Coughenour-Miller from the United States, who lifted 280 kg (620 lb) (2022, Metal Militia Powerlifting standards), and the raw bench press record belongs to April Mathis also from the United States, who lifted 207.5 kg (457.4 lb) (2016, Southern Powerlifting ...

Yes, women can indeed reach the 225 bench press milestone, though it is considerably more difficult than it would be for an individual with higher levels of testosterone, as it is this particular androgenic compound that is responsible for strength and muscular developments brought on by exercise.

Or to put it another way, a 200-pound man who could bench press his full body weight in his 20s would be expected to press 180 pounds in his 30s, 160 pounds in his 40s and 150 pounds in his 50s.

He says that most fit guys who weigh in the neighbourhood of 160 pounds, after lifting for several years, can squat 225 pounds, bench 185, and deadlift 315.

An untrained guy will be able to bench 135 pounds right off the bat. A 20-something guy should be able to do one rep maximum with 106% of his body weight. So, if he weighs 120 pounds, this would be around 127lbs.

As such, a bench press of 135 pounds is considered to be less of an impressive achievement and more of a benchmark to help ascertain the training experience of a weightlifter, often alongside taking other factors into account like bodyweight, gender and age.

How hard is it to bench 225? ›

According to training data from 17 296 male users of our app StrengthLog, a 225 lb bench press is just over an intermediate lift. (Click here to see our full, data-driven bench press strength standards in kilos or pounds for both men and women.) Intermediate means that it is right at the 50th percentile of male users.

What Is The Average Bench For A 14 Year Old? The average bench for male 14 year olds is 1.0 times bodyweight. The average bench strength of 14 year old females is 0.7 times bodyweight.

According to fitness researcher Lyle McDonald, women in their first year of proper training can expect to build on average one pound of muscle per month, and men can expect two pounds. Muscle growth slows down the longer you've been lifting weights.

BMI Charts

A healthy BMI is considered to be between 18.5 and 24.9. Based on these BMI tables, the National Heart, Lung and Blood Institute suggests that a healthy weight range for women who are 5 feet 4 inches tall is 110 to 140 pounds.

5 Pounds - It will take you about three months to build your first 5 pounds of muscle. That's not a long time at all, and will have a noticeable impact on your physique. 10 Pounds - After 7 months in the gym you will have built a approximately 10 total pounds of mass.

For example, the average man, in ordinary circumstances, should be able to bench press 90% of his body weight. If you're relatively fit and already going to the gym, then 1 x your bodyweight should be a good standard.

The women's equipped bench press record belongs to Rae-Ann Coughenour-Miller from the United States, who lifted 290 kg (630 lb) (2022, Metal Militia Powerlifting standards), and the raw bench press record belongs to April Mathis also from the United States, who lifted 207.5 kg (457.4 lb) (2016, Southern Powerlifting ...

"Most women consider a dumbbell of about 10 pounds to be heavy," she says.

If you're relatively fit and already going to the gym, then 1 x your bodyweight should be a good standard. In contrast, someone with an advanced fitness level or is an elite athlete should be able to lift more than twice their own bodyweight.

There are no direct statistics for this but if Consider that a 135 lb bench press would be considered elite at a bodyweight of 114 lb or an Intermediate weight for a female lifter with a bodyweight of 198 lb. I would estimate that under 20% of woman could lift this weight.

How much can the average woman lift? ›

When it comes to the deadlift, an untrained 132-pound woman should be able to lift around 74 pounds. After training for 3 to 9 months, about 137 pounds. At an intermediate level after a year or two of training, 159 pounds.

So how long does it take to reach a 225-pound bench press for reps? (Or more?) To bench 225 pounds (two plates) for reps seems to take about one year of serious training on average. Some people reach it a lot faster (4-5 months or so) while others are slower (2 years or more).

How Much Weight is Considered Heavy Lifting? In general, anything above 200 lbs for upper body exercises is considered heavy, and. anything above 300 lbs for lower body exercises can be considered heavy for most people.

In relation to body weight, the world-record performances by women in the squat and the deadlift ranged from 65.766 – 76.984% and 69.032 – 78.519% of their male counterparts, respectively, compared to the reported range of 60 – 80% for gender differences in absolute lower-body strength.

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

The global average bench among untrained men numbers somewhere between 105 and 135 pounds, depending on body weight and age.

Many fitness professionals reason that less reps with heavy weights build your muscle mass, while more reps with light weight increases your muscle endurance.