ðïļ Bench Press Standards Chart
Bench press strength standards by body weight and level.
The bench press is one of the most popular measures of upper body strength. These standards show approximate one-rep max (1RM) values based on body weight and training experience. Use these numbers as a general guideline to assess your progress â individual results vary based on body proportions, training history, and genetics.
Bench Press Standards â Men (1RM in lbs)
| Body Weight (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | 85 | 110 | 140 | 185 | 225 |
| 140 | 100 | 130 | 165 | 215 | 265 |
| 160 | 110 | 145 | 185 | 245 | 300 |
| 180 | 120 | 160 | 205 | 270 | 335 |
| 200 | 130 | 170 | 220 | 290 | 360 |
| 220 | 135 | 180 | 235 | 305 | 380 |
| 240 | 140 | 190 | 245 | 320 | 400 |
Bench Press Standards â Women (1RM in lbs)
| Body Weight (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 | 40 | 55 | 75 | 100 | 125 |
| 120 | 50 | 65 | 85 | 115 | 145 |
| 140 | 55 | 75 | 95 | 130 | 160 |
| 160 | 60 | 80 | 105 | 140 | 175 |
| 180 | 65 | 85 | 110 | 150 | 185 |
Strength Level Definitions
| Level | Description |
|---|---|
| Beginner | Less than 6 months of consistent training |
| Novice | 6â12 months of regular training |
| Intermediate | 1â3 years of structured training |
| Advanced | 3â5+ years of dedicated training |
| Elite | 5+ years, competitive-level strength |
Standards based on 1 rep max (1RM). Weight in lbs. Data derived from ExRx.net strength standards, Symmetric Strength, and competitive powerlifting records. These are approximate values â your actual strength depends on training history, technique, body proportions, and genetics. Always use a spotter when attempting maximal lifts.
About this chart
Bench press strength standards chart organized by body weight, sex, and experience level. Find out if your bench press is beginner, novice, intermediate, advanced, or elite compared to other lifters. Based on competitive powerlifting data and widely used strength benchmarks to help you track your progress and set training goals.