Strength standards

Bench Press standards: how much should you lift?

One-rep max targets by bodyweight for men and women, from beginner to elite. Enter your max to see your level and the next target.

MenWomen

Bodyweight (kg)

Your bench press 1RM (kg)

Only know a 5-rep max? Convert it with the 1RM calculator.

Bench Press standards for men (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	25	37.5	50	75	100
55 kg	27.5	42.5	55	82.5	110
60 kg	30	45	60	90	120
65 kg	32.5	50	65	97.5	130
70 kg	35	52.5	70	105	140
75 kg	37.5	57.5	75	112.5	150
80 kg	40	60	80	120	160
85 kg	42.5	65	85	127.5	170
90 kg	45	67.5	90	135	180
95 kg	47.5	72.5	95	142.5	190
100 kg	50	75	100	150	200
110 kg	55	82.5	110	165	220
120 kg	60	90	120	180	240
130 kg	65	97.5	130	195	260
140 kg	70	105	140	210	280

Bench Press standards for women (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	12.5	25	37.5	50	62.5
55 kg	15	27.5	42.5	55	70
60 kg	15	30	45	60	75
65 kg	17.5	32.5	50	65	82.5
70 kg	17.5	35	52.5	70	87.5
75 kg	20	37.5	57.5	75	95
80 kg	20	40	60	80	100
85 kg	22.5	42.5	65	85	107.5
90 kg	22.5	45	67.5	90	112.5
95 kg	25	47.5	72.5	95	120
100 kg	25	50	75	100	125
110 kg	27.5	55	82.5	110	137.5
120 kg	30	60	90	120	150
130 kg	32.5	65	97.5	130	162.5
140 kg	35	70	105	140	175

What the levels mean

Beginner: stronger than 5 % of lifters; a few weeks of training.
Novice: stronger than 20 %; around 6 months of consistent training.
Intermediate: stronger than 50 %; about 2 years.
Advanced: stronger than 80 %; 5+ years of focused training.
Elite: stronger than 95 %; competitive level.

How to move up a level

Train the lift two or three times a week with 3–5 heavy sets, add 2.5 kg whenever you hit the top of the rep range, and keep the accessory work that supports it. The 4-day strength plan is built exactly for that.

Squat standards Deadlift standards Overhead Press standards Barbell Row standards Dumbbell Bench Press (per hand) standards

Frequently asked questions

How much should a man be able to bench press?

At 80 kg bodyweight: beginner 40 kg, intermediate 80 kg, advanced 120 kg, elite 160 kg (one-rep max). Scale with the table for your weight.

How much should a woman be able to bench press?

At 65 kg bodyweight: beginner 17.5 kg, intermediate 50 kg, advanced 65 kg, elite 82.5 kg.

Is a bodyweight bench press good?

A 1× bodyweight bench press is roughly the intermediate standard for men and advanced for women on this lift.

Where do these standards come from?

Ratios of lift to bodyweight commonly used in strength coaching and consistent with large training-log datasets. They are guides, not rules: limb length, age and training history all shift them.

I only know my 5-rep max. How do I compare?

Convert it with the 1RM calculator first (a 5-rep max is roughly 87 % of your 1RM), then use the table.