Independent strength reference
Bench Press Strength Standards
A six-level, lift-specific bodyweight-ratio reference for Bench Press from Beginner to Elite. This table is separate from the overall Strength Score ladder.
- Bench Press reference points for every level from Beginner to Elite
- Male and female tables, with bodyweight and age views in the interactive table
- Lift-specific levels, separate from the overall Strength Score ladder
Bench Press standards by bodyweight (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 37 lbs | 92 lbs | 122 lbs | 153 lbs | 183 lbs | 244 lbs |
| 130-150 lbs | 42 lbs | 105 lbs | 140 lbs | 175 lbs | 210 lbs | 280 lbs |
| 150-165 lbs | 47 lbs | 118 lbs | 158 lbs | 197 lbs | 236 lbs | 315 lbs |
| 165-180 lbs | 52 lbs | 129 lbs | 173 lbs | 216 lbs | 259 lbs | 345 lbs |
| 180-200 lbs | 57 lbs | 143 lbs | 190 lbs | 238 lbs | 285 lbs | 380 lbs |
| 200-220 lbs | 63 lbs | 158 lbs | 210 lbs | 263 lbs | 315 lbs | 420 lbs |
| 220-250 lbs | 71 lbs | 176 lbs | 235 lbs | 294 lbs | 353 lbs | 470 lbs |
| 250-300 lbs | 83 lbs | 206 lbs | 275 lbs | 344 lbs | 413 lbs | 550 lbs |
| 300+ lbs | 90 lbs | 225 lbs | 300 lbs | 375 lbs | 450 lbs | 600 lbs |
Values are pounds for a one-rep max at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight. Switch units, sex, and bodyweight or age view in the interactive table.
Bench Press standards by bodyweight (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 20 lbs | 50 lbs | 67 lbs | 84 lbs | 101 lbs | 134 lbs |
| 130-150 lbs | 23 lbs | 58 lbs | 77 lbs | 96 lbs | 116 lbs | 154 lbs |
| 150-165 lbs | 26 lbs | 65 lbs | 87 lbs | 108 lbs | 130 lbs | 173 lbs |
| 165-180 lbs | 28 lbs | 71 lbs | 95 lbs | 119 lbs | 142 lbs | 190 lbs |
| 180-200 lbs | 31 lbs | 78 lbs | 105 lbs | 131 lbs | 157 lbs | 209 lbs |
| 200-220 lbs | 35 lbs | 87 lbs | 116 lbs | 144 lbs | 173 lbs | 231 lbs |
| 220-250 lbs | 39 lbs | 97 lbs | 129 lbs | 162 lbs | 194 lbs | 259 lbs |
| 250-300 lbs | 45 lbs | 113 lbs | 151 lbs | 189 lbs | 227 lbs | 303 lbs |
| 300+ lbs | 50 lbs | 124 lbs | 165 lbs | 206 lbs | 248 lbs | 330 lbs |
Values are pounds at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight.
Bench Press standards in kilograms (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 17 kg | 42 kg | 55 kg | 69 kg | 83 kg | 111 kg |
| 59-68 kg | 19 kg | 48 kg | 64 kg | 79 kg | 95 kg | 127 kg |
| 68-75 kg | 21 kg | 54 kg | 72 kg | 89 kg | 107 kg | 143 kg |
| 75-82 kg | 24 kg | 59 kg | 78 kg | 98 kg | 117 kg | 156 kg |
| 82-91 kg | 26 kg | 65 kg | 86 kg | 108 kg | 129 kg | 172 kg |
| 91-100 kg | 29 kg | 72 kg | 95 kg | 119 kg | 143 kg | 191 kg |
| 100-113 kg | 32 kg | 80 kg | 107 kg | 133 kg | 160 kg | 213 kg |
| 113-136 kg | 38 kg | 93 kg | 125 kg | 156 kg | 187 kg | 249 kg |
| 136+ kg | 41 kg | 102 kg | 136 kg | 170 kg | 204 kg | 272 kg |
The same male standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Bench Press standards in kilograms (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 9 kg | 23 kg | 30 kg | 38 kg | 46 kg | 61 kg |
| 59-68 kg | 10 kg | 26 kg | 35 kg | 44 kg | 53 kg | 70 kg |
| 68-75 kg | 12 kg | 29 kg | 39 kg | 49 kg | 59 kg | 78 kg |
| 75-82 kg | 13 kg | 32 kg | 43 kg | 54 kg | 64 kg | 86 kg |
| 82-91 kg | 14 kg | 35 kg | 48 kg | 59 kg | 71 kg | 95 kg |
| 91-100 kg | 16 kg | 39 kg | 53 kg | 65 kg | 78 kg | 105 kg |
| 100-113 kg | 18 kg | 44 kg | 59 kg | 73 kg | 88 kg | 117 kg |
| 113-136 kg | 20 kg | 51 kg | 68 kg | 86 kg | 103 kg | 137 kg |
| 136+ kg | 23 kg | 56 kg | 75 kg | 93 kg | 112 kg | 150 kg |
The same female standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Bench Press standards by age (male, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.3x | 0.75x | 1x | 1.25x | 1.5x | 2x |
| 19-23 | 0.3x | 0.75x | 1x | 1.25x | 1.5x | 2x |
| 24-29 | 0.3x | 0.75x | 1x | 1.25x | 1.5x | 2x |
| 30-39 | 0.3x | 0.75x | 1x | 1.25x | 1.5x | 2x |
| 40-49 | 0.29x | 0.71x | 0.95x | 1.19x | 1.43x | 1.9x |
| 50-59 | 0.27x | 0.68x | 0.9x | 1.13x | 1.35x | 1.8x |
| 60+ | 0.26x | 0.64x | 0.85x | 1.06x | 1.28x | 1.7x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Bench Press standards by age (female, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.17x | 0.41x | 0.55x | 0.69x | 0.83x | 1.1x |
| 19-23 | 0.17x | 0.41x | 0.55x | 0.69x | 0.83x | 1.1x |
| 24-29 | 0.17x | 0.41x | 0.55x | 0.69x | 0.83x | 1.1x |
| 30-39 | 0.17x | 0.41x | 0.55x | 0.69x | 0.83x | 1.1x |
| 40-49 | 0.16x | 0.39x | 0.52x | 0.65x | 0.78x | 1.05x |
| 50-59 | 0.15x | 0.37x | 0.5x | 0.62x | 0.74x | 0.99x |
| 60+ | 0.14x | 0.35x | 0.47x | 0.58x | 0.7x | 0.94x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Bench Press: what our members lift
Median estimated one-rep max: 206 lb (93 kg) for men (29,073 lifters) and 103 lb (47 kg) for women (2,923 lifters), as of October 11, 2026.
The table above sets level thresholds from bodyweight ratios. These numbers come from the sets members logged.
Bench Press by bodyweight, men
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 66 kg (under 146 lb) | 3,410 | 129 lb (58 kg) | 157 lb (71 kg) | 187 lb (85 kg) | 213 lb (96 kg) |
| 66-74 kg (146-163 lb) | 7,164 | 157 lb (71 kg) | 185 lb (84 kg) | 216 lb (98 kg) | 243 lb (110 kg) |
| 74-83 kg (163-183 lb) | 10,985 | 174 lb (79 kg) | 206 lb (93 kg) | 239 lb (108 kg) | 270 lb (123 kg) |
| 83-93 kg (183-205 lb) | 9,404 | 187 lb (85 kg) | 224 lb (102 kg) | 262 lb (119 kg) | 298 lb (135 kg) |
| 93-105 kg (205-231 lb) | 4,779 | 195 lb (89 kg) | 239 lb (108 kg) | 280 lb (127 kg) | 324 lb (147 kg) |
| 105-120 kg (231-265 lb) | 1,984 | 200 lb (91 kg) | 248 lb (113 kg) | 298 lb (135 kg) | 347 lb (158 kg) |
| 120+ kg (265+ lb) | 866 | 193 lb (88 kg) | 254 lb (115 kg) | 315 lb (143 kg) | 380 lb (172 kg) |
About half the men in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 191 lb (87 kg) from 5,103 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
Bench Press by bodyweight, women
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 52 kg (under 115 lb) | 276 | 65 lb (30 kg) | 80 lb (36 kg) | 99 lb (45 kg) | 115 lb (52 kg) |
| 52-57 kg (115-126 lb) | 548 | 76 lb (34 kg) | 90 lb (41 kg) | 113 lb (51 kg) | 133 lb (60 kg) |
| 57-63 kg (126-139 lb) | 788 | 82 lb (37 kg) | 103 lb (47 kg) | 122 lb (55 kg) | 143 lb (65 kg) |
| 63-72 kg (139-159 lb) | 956 | 85 lb (38 kg) | 105 lb (48 kg) | 130 lb (59 kg) | 154 lb (70 kg) |
| 72-84 kg (159-185 lb) | 564 | 90 lb (41 kg) | 111 lb (50 kg) | 141 lb (64 kg) | 171 lb (78 kg) |
| 84+ kg (185+ lb) | 294 | 93 lb (42 kg) | 120 lb (54 kg) | 147 lb (67 kg) | 198 lb (90 kg) |
About half the women in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 90 lb (41 kg) from 212 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters.
How to read your Bench Press level
Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.
Methodology and limits
This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.
What this Bench Press estimate means
Your performed set is the input. An estimated one-rep max is a model output. Two calculators can start with the same weight and repetitions and still show different estimates when they use different formulas or rounding.
Worked bench press example
A 30-year-old man who weighs 80 kg benches 100 kg for 5 reps. On September 5, 2026, Strength Level estimated his one-rep max at 112.5 kg, StrengthLog's Epley calculator at 116.7 kg, and Symmetric Strength at 115 kg (the Wathan formula gives 116.6 kg, which we round to the nearest 5 kg). Strength Level's FAQ says it uses the Brzycki formula for sets under 8 reps, which gives exactly 112.5 kg here. The spread comes from the formulas; none of these numbers shows which estimate is closest to your true max.
Use the estimate over time
To track change, repeat the check after a training block using the same movement setup, range of motion, and calculation settings. A different estimated max can reflect the set, formula, or rounding; the score and reference context can also change with recorded bodyweight, sex, or age. Compare like with like before treating it as a performance change.