Bench Press Standards by Bodyweight: Is Yours Good?
How much should you bench? Bench press standards by bodyweight in lb and kg, what 135 to 315 means at your size, and a checker that rates your bench.
Below the standard for your size and stuck? Find out why.
Standards scale with bodyweight.
Bar included.
1 if it was a true max.
Enter your bodyweight and one hard set to see your level.
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A good bench for a man who has trained about two years is roughly 1.2 times bodyweight: 220 lb (100 kg) at 180 lb. For a woman it is about 0.75 times bodyweight. That is the intermediate standard, stronger than half of the people who log the lift. Find your number below, or enter it in the checker above for your exact level.
How much should you bench for your bodyweight?
Use the intermediate column as your target and the advanced column as a long-term goal. These are Strength Level's standards from 10.9 million logged bench results (Strength Level).
| Men | Novice | Intermediate | Advanced |
|---|---|---|---|
| 150 lb (68 kg) | 137 lb (62 kg) | 183 lb (83 kg) | 236 lb (107 kg) |
| 165 lb (75 kg) | 153 lb (69 kg) | 202 lb (92 kg) | 257 lb (117 kg) |
| 180 lb (82 kg) | 169 lb (77 kg) | 220 lb (100 kg) | 277 lb (126 kg) |
| 200 lb (91 kg) | 189 lb (86 kg) | 243 lb (110 kg) | 303 lb (137 kg) |
| 220 lb (100 kg) | 208 lb (94 kg) | 265 lb (120 kg) | 327 lb (148 kg) |
| Women | Novice | Intermediate | Advanced |
|---|---|---|---|
| 120 lb (54 kg) | 61 lb (28 kg) | 95 lb (43 kg) | 137 lb (62 kg) |
| 150 lb (68 kg) | 77 lb (35 kg) | 114 lb (52 kg) | 159 lb (72 kg) |
| 180 lb (82 kg) | 91 lb (41 kg) | 131 lb (59 kg) | 179 lb (81 kg) |
They describe people who track their training (Strength Level FAQ), a stronger group than the public, so intermediate here is a genuinely good bench.
Is 135, 185, 225 or 315 a good bench?
It depends on your bodyweight: 185 lb is intermediate at 150 lb but novice at 180 lb. Find your number and your weight:
| Bench | At 150 lb | At 180 lb | At 210 lb |
|---|---|---|---|
| 135 lb (61 kg) | Beginner | Beginner | Below beginner |
| 185 lb (84 kg) | Intermediate | Novice | Beginner |
| 205 lb (93 kg) | Intermediate | Novice | Novice |
| 225 lb (102 kg) | Intermediate | Intermediate | Novice |
| 245 lb (111 kg) | Advanced | Intermediate | Novice |
| 275 lb (125 kg) | Advanced | Intermediate | Intermediate |
| 315 lb (143 kg) | Elite | Advanced | Advanced |
Levels are read from the same standards (Strength Level); the checker interpolates for any weight.
What do the five levels mean?
Each level is a share of logged lifters you beat, plus a typical training age (Strength Level FAQ):
- Beginner: beats 5%; about a month of practice.
- Novice: beats 20%; about six months.
- Intermediate: beats 50%; about two years.
- Advanced: beats 80%; five or more years.
- Elite: beats 95%; usually a competitor.
How much should a beginner bench?
About 0.7 times bodyweight for men after a month of practice (127 lb at 180 lb) and about a third of bodyweight for women; after six months, about 0.9 and 0.5 times. Start with the empty 45 lb (20 kg) bar until your path is steady.
How much should you bench at your age?
Less with each decade in clinic data. In Cooper Institute norms for men, the 60th percentile is 1.14 times bodyweight in your 20s, 0.88 in your 40s and 0.72 after 60 (ACE). Those were clinic patients tested on machines, so they sit below the gym standards above. For the average numbers, see the average bench press for men.
What if you are below the standard for your size?
After a year of training, a bench a full level below your intermediate mark has a specific cause. Strength gains grew with weekly sessions across 22 studies, largely through added volume (Grgic et al., 2018). Check the bench press plateau suspects, or find which cause is yours.
FAQ
Is 185 a good bench?
At 150 lb bodyweight, yes: intermediate. At 180 lb it is novice, and at 210 lb a beginner number.
Is 225 a good bench?
Yes for most men: intermediate up to about 180 lb bodyweight. See what percentage of men can bench 225.
What is a good bench press in kg?
About 100 kg for an 82 kg man and 52 kg for a 68 kg woman, the intermediate marks.
Is benching your bodyweight good?
For men, between novice and intermediate at most weights. For women, intermediate to advanced.
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.