Average Bench Press for Women (and Squat, Deadlift)
The average bench press for women who log lifts is 112 lb, with a 167 lb squat and 200 lb deadlift. See standards by bodyweight and check your own level.
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Bar included.
1 if it was a true max.
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The average bench press for women who log their lifts on Strength Level is 112 lb; their average squat is 167 lb and deadlift 200 lb. Physically active young women who do not train the lifts bench about 73 lb on a Smith machine. A woman who has trained for about two years benches roughly 0.75 times her bodyweight. Pick a lift above to see your own level.
What is the average bench press for women?
It depends on who is measured:
| Group | Bench press |
|---|---|
| 96 active female sports students, about 20, Smith machine | 73 lb (33.1 kg) |
| Women who log lifts on Strength Level | 112 lb |
| Drug-tested female powerlifters, 2024 median | 143 lb (65 kg) |
Sources: the student sample (Fernández Ortega et al., 2022), Strength Level's bench data (Strength Level) and 850,972 meet entries, where the women's median bench rose from 50–55 kg in 2000 to 65 kg in 2024 (van den Hoek et al., 2026).
What are the bench, squat and deadlift standards for women?
The intermediate standard beats half the women who log the lift and usually takes about two years of regular training:
| Bodyweight | Bench: intermediate | Squat: intermediate | Deadlift: intermediate |
|---|---|---|---|
| 120 lb | 95 lb | 148 lb | 178 lb |
| 135 lb | 105 lb | 161 lb | 192 lb |
| 150 lb | 114 lb | 174 lb | 205 lb |
| 165 lb | 123 lb | 185 lb | 217 lb |
| 180 lb | 131 lb | 196 lb | 228 lb |
Advanced at 150 lb is a 159 lb bench, 235 lb squat and 274 lb deadlift (squat and deadlift standards).
How strong are women compared with men?
Relative to bodyweight, women's lower body is much closer to men's than their upper body. Among drug-tested lifters aged 18–35, the 90th percentile bench is 1.35 times bodyweight for women and 1.95 for men, while the deadlift is 2.66 versus 3.25 (van den Hoek et al., 2024). That is why a woman's bench usually feels slower to build than her squat and deadlift. It is normal, not a weakness.
What is a good bench press for a woman by age?
Clinic data put the middle (60th percentile) at about 0.70 times bodyweight for women in their 20s, 0.54 in their 40s and 0.47 after 60 (Cooper norms via ACE). Those are general clinic patients tested on machines, so a woman who trains will usually sit above them.
What if your lifts are below the standard for your size?
After a year of training, a lift a level below your bodyweight's intermediate mark usually has a specific cause: training it once a week, no progression rule, sets that stop early, or eating too little to recover. Find out which one is holding you back.
FAQ
How much should a woman bench?
About 0.75 times bodyweight after two years of training: roughly 114 lb at 150 lb bodyweight. Around 0.5 times is novice.
Is a 100 lb bench good for a woman?
Yes. It is intermediate for women up to about 125 lb bodyweight and close to intermediate for heavier women.
What is the average squat for women?
About 167 lb among women who log their lifts; intermediate is about 1.16 times bodyweight at 150 lb.
Written and maintained by LiftDecode. Training and nutrition education for healthy adults, not medical advice — if you have a health condition or an injury, talk to a professional who can examine you.