Strength standards
Dumbbell Bench Press (per hand) 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.
Your level
× bodyweight · next: at kg (+ kg)
Targets at kg
Only know a 5-rep max? Convert it with the 1RM calculator.
Dumbbell Bench Press (per hand) standards for men (kg, 1RM)
| Bodyweight | beginner | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
| 50 kg | 10 | 15 | 22.5 | 30 | 40 |
| 55 kg | 10 | 17.5 | 25 | 32.5 | 45 |
| 60 kg | 12.5 | 17.5 | 27.5 | 35 | 47.5 |
| 65 kg | 12.5 | 20 | 30 | 40 | 52.5 |
| 70 kg | 15 | 20 | 32.5 | 42.5 | 55 |
| 75 kg | 15 | 22.5 | 35 | 45 | 60 |
| 80 kg | 15 | 25 | 35 | 47.5 | 65 |
| 85 kg | 17.5 | 25 | 37.5 | 50 | 67.5 |
| 90 kg | 17.5 | 27.5 | 40 | 55 | 72.5 |
| 95 kg | 20 | 27.5 | 42.5 | 57.5 | 75 |
| 100 kg | 20 | 30 | 45 | 60 | 80 |
| 110 kg | 22.5 | 32.5 | 50 | 65 | 87.5 |
| 120 kg | 25 | 35 | 55 | 72.5 | 95 |
| 130 kg | 25 | 40 | 57.5 | 77.5 | 105 |
| 140 kg | 27.5 | 42.5 | 62.5 | 85 | 112.5 |
Dumbbell Bench Press (per hand) standards for women (kg, 1RM)
| Bodyweight | beginner | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
| 50 kg | 5 | 10 | 15 | 20 | 25 |
| 55 kg | 5 | 10 | 15 | 22.5 | 27.5 |
| 60 kg | 5 | 10 | 17.5 | 25 | 30 |
| 65 kg | 7.5 | 12.5 | 17.5 | 25 | 32.5 |
| 70 kg | 7.5 | 12.5 | 20 | 27.5 | 35 |
| 75 kg | 7.5 | 12.5 | 20 | 30 | 37.5 |
| 80 kg | 7.5 | 15 | 22.5 | 32.5 | 40 |
| 85 kg | 7.5 | 15 | 25 | 35 | 42.5 |
| 90 kg | 10 | 15 | 25 | 35 | 45 |
| 95 kg | 10 | 17.5 | 27.5 | 37.5 | 47.5 |
| 100 kg | 10 | 17.5 | 27.5 | 40 | 50 |
| 110 kg | 10 | 20 | 30 | 45 | 55 |
| 120 kg | 12.5 | 22.5 | 32.5 | 47.5 | 60 |
| 130 kg | 12.5 | 22.5 | 37.5 | 52.5 | 65 |
| 140 kg | 15 | 25 | 40 | 55 | 70 |
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.
Frequently asked questions
How much should a man be able to bench press?
At 80 kg bodyweight: beginner 15 kg, intermediate 35 kg, advanced 47.5 kg, elite 65 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 7.5 kg, intermediate 17.5 kg, advanced 25 kg, elite 32.5 kg.
Is a bodyweight dumbbell bench press (per hand) good?
A 1× bodyweight dumbbell bench press (per hand) 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.