The average bench press depends on three things: age, sex, and bodyweight. Across millions of logged lifts, the typical male gym-goer benches about 212 lbs (96 kg) for a single rep, and the typical female lifter benches about 112 lbs (51 kg), according to Strength Level. Strength peaks in your 20s and 30s, then eases down by roughly 10% per decade after 40.
This page pulls the key bench press standards into one Canadian reference: numbers by age (15 to 80), by sex, by bodyweight, and by experience level, shown in both pounds and kilograms. Every figure here is a 1-rep max (1RM), the most weight you can press once, not a working-set weight you would rep for 8 to 10. We also flag something most charts hide: these numbers come from people who log their lifts, a group already stronger than the public, so the true average for the general population is lower.
Key Takeaways
- The average trained lifter benches a little above their own bodyweight. Strength Level's logged average is 212 lbs for men and 112 lbs for women. As a rule of thumb on its ratio scale, pressing 1.25 times bodyweight is a strong intermediate lift and 2 times bodyweight is elite.
- Strength peaks in your 20s and 30s, then declines about 10% per decade after 40. A lifter in their 60s presses roughly 30% less than they did at their peak, though resistance training slows the drop sharply.
- The "average" you read online is inflated. These tables come from app users who track workouts, and in the US only about 35% of men and 27% of women do any strength training at all, so the real general-population average is well below the chart numbers.
- A 225 lb (102 kg) bench is rarer than people assume. Fewer than 1% of the US general population and about 2% of US gym-goers can do it.
- Standards are a map, not a verdict. Arm length, training age, bodyweight, and health create wide individual variation, so use these charts to orient yourself, not to judge yourself.
What Is the Average Bench Press?
The average bench press for a trained adult is about one times bodyweight for men and roughly two-thirds of bodyweight for women. Strength Level, which aggregates 48.7 million logged lifts, puts the average male bench at 212 lbs (96 kg) and the average female bench at 112 lbs (51 kg) for a single rep. For an average-sized adult that is a little above bodyweight for men and about two-thirds of bodyweight for women, and it is stronger than roughly half of the people who track their lifts.
Untrained adults press far less. Strength Level's beginner standard is about 0.50 times bodyweight for men, so a beginner at 180 lbs (82 kg) bodyweight presses roughly 90 lbs (41 kg), and beginners of both sexes start well below the trained averages.
Every number on this page is a 1-rep max. If you can bench 135 lbs (61 kg) for 8 clean reps, your estimated 1RM is closer to 170 lbs (77 kg), not 135. A quick way to estimate: take the weight you can lift for 8 reps and add about 25%. Comparing a working weight to a 1RM chart is the single most common mistake readers make.
Every number in a bench press standards chart is a 1-rep max, not a working-set weight. Source: Strength Level.
Average Bench Press by Age (Men and Women)
Bench press strength climbs through the teens, peaks between the mid-20s and late 30s, and declines steadily after 40. This chart shows the typical (50th-percentile) 1-rep max by age for both sexes, from Strength Level.
| Age | Men, typical 1RM | Women, typical 1RM |
|---|---|---|
| 25-39 (peak) | 212 lbs (96 kg) | 112 lbs (51 kg) |
| 50 | 188 lbs (85 kg) | 99 lbs (45 kg) |
| 60 | 158 lbs (72 kg) | 83 lbs (38 kg) |
| 70 | 129 lbs (59 kg) | 68 lbs (31 kg) |
For men, Strength Level's data runs the full range: about 207 lbs (94 kg) at age 20-24, holding near 212 lbs (96 kg) through the peak years, then easing to 104 lbs (47 kg) by age 80. These are averages among people who actively lift, so treat them as targets for a trained person, not benchmarks the general public hits. The decline after 50 is real, but it reflects both aging and the fact that fewer people train hard at older ages.
Average Bench Press for Men by Age
Men peak between the mid-20s and early 40s, then decline gradually, with the drop accelerating after 50. At the median, a man presses about his bodyweight in his 20s and 30s, easing toward 0.8 times bodyweight by his 60s. In absolute terms, the typical trained man moves from roughly 212 lbs (96 kg) at his peak to about 158 lbs (72 kg) at 60 and 129 lbs (59 kg) at 70, per Strength Level.
The typical trained man's bench press eases from 212 lbs at his peak to 104 lbs by 80. Source: Strength Level.
Average Bench Press for Women by Age
Women follow the same curve at lower absolute loads, peaking in the 20s and 30s. Strength Level's typical (median) figures for women run about 112 lbs (51 kg) at peak, 99 lbs (45 kg) at 50, 83 lbs (38 kg) at 60, and 68 lbs (31 kg) at 70. Women carry less absolute upper-body strength than men because they average more body fat and less muscle mass, though research in the National Library of Medicine notes women often show better muscle endurance.
Women follow the same decline curve as men at lower absolute loads. Source: Strength Level.
Bench Press Standards by Bodyweight and Experience Level
The fairest way to judge a bench press is bodyweight ratio, because a heavier lifter presses more in absolute terms. These tables convert your bench into a level, from beginner to elite, using Strength Level's percentile bands.
Men, bench press as a multiple of bodyweight:
| Level | Bench (x bodyweight) | Percentile |
|---|---|---|
| Beginner | 0.50x | Stronger than ~5% of lifters |
| Novice | 1.00x | Stronger than ~20% |
| Intermediate | 1.25x | Stronger than ~50% |
| Advanced | 1.50x | Stronger than ~80% |
| Elite | 2.00x | Stronger than ~95% |
Women, bench press as a multiple of bodyweight:
| Level | Bench (x bodyweight) | Percentile |
|---|---|---|
| Beginner | 0.30x | Stronger than ~5% of lifters |
| Novice | 0.50x | Stronger than ~20% |
| Intermediate | 0.75x | Stronger than ~50% |
| Advanced | 1.10x | Stronger than ~80% |
| Elite | 1.45x | Stronger than ~95% |
Applying these ratios to a 180 lb (82 kg) man gives: beginner 90 lbs (41 kg), novice 180 lbs (82 kg), intermediate 225 lbs (102 kg), advanced 270 lbs (122 kg), and elite 360 lbs (163 kg).
The same math for a 150 lb (68 kg) woman gives: beginner 45 lbs (20 kg), novice 75 lbs (34 kg), intermediate 113 lbs (51 kg), advanced 165 lbs (75 kg), and elite 218 lbs (99 kg). Multiply your own bodyweight by the ratio in your row to find your target at any level.
What Counts as a Good Bench Press?
A "good" bench press is best judged by bodyweight ratio, using Strength Level's rule-of-thumb scale for men: pressing your own bodyweight for one rep is the novice mark, about 1.25 times bodyweight is a strong intermediate lift, 1.5 times is advanced, and 2.0 times is elite, stronger than roughly 95% of lifters.
Bodyweight is why a single "good" number does not exist. A 135 lb (61 kg) bench is about 0.75 times bodyweight for a 180 lb (82 kg) man, below his novice mark, but it is more than bodyweight for a 130 lb (59 kg) lifter, clearing the novice mark for their size. Judge yourself by ratio, not by the raw number on the bar.
How Bench Press Strength Changes With Age
Bench press strength declines predictably with age, but the losses are smaller and slower for people who keep training. The normative tables all show the same shape: strength holds nearly flat through the 30s, falls about 10% in the 40s, closer to 20% by the 50s, and around 30% by the 60s, with steeper losses after that.
Modern Men's Fitness quantifies the curve with per-decade multipliers you can apply to your peak standard:
| Age band | Multiplier vs. peak | Approx. strength loss |
|---|---|---|
| 20-29 | 1.00x | Peak |
| 30-39 | 0.97x | ~3% |
| 40-49 | 0.90x | ~10% |
| 50-59 | 0.82x | ~18% |
| 60-69 | 0.72x | ~28% |
| 70+ | 0.62x | ~38% |
The key caveat: this curve describes averages, not a rule. Plenty of lifters who train hard through their 40s and 50s beat their younger numbers. Resistance training is one of the most effective ways to slow age-related muscle loss, which is why the decline is far gentler for consistent lifters than the multipliers suggest.
Teen and Youth Bench Press Averages (Ages 15-19)
Teen bench press averages climb fast between 15 and 19 as bodyweight and hormones rise, but the numbers vary widely by training experience. Beginner teens typically bench 65 to 95 lbs (29 to 43 kg), while experienced teen lifters reach 140 to 185 lbs (64 to 84 kg) and beyond, according to Liftoff. Strength Level's age-15 data supports a similar beginner range.
For growing lifters, technique and joint health matter more than load. Viral clips claiming a 16-year-old benches 224 lbs come from single social-media posts, not population data, and they badly overstate the norm. A safer approach for teens is to build clean form at moderate weight before chasing a heavy 1-rep max.
Bench Press After 60: Standards for Your 60s, 70s, and 80s
Most strength charts stop at 59, but bench press data runs well into the 80s, and the numbers are more encouraging than people expect. At the median, Strength Level records typical presses of 158 lbs (72 kg) at 60, 129 lbs (59 kg) at 70, and 104 lbs (47 kg) at 80 for men, and 83 lbs (38 kg) at 60 and 68 lbs (31 kg) at 70 for women.
ExRx normative tables for men aged 60 to 69 show a range by bodyweight, from about 55 lbs (25 kg) at the untrained end to 130 lbs (59 kg) at the top end for that age group. Liftoff notes many lifters in their 60s still press between 100 and 185 lbs (45 to 84 kg) depending on experience. The takeaway for older lifters: continued strength training is a proven defence against age-related muscle loss, and a "good" bench at 70 is measured against 70-year-olds, not your 25-year-old self. For more on staying strong later in life, see our senior fitness statistics for Canada.
Why the Average Bench Is Higher Than It Looks
The bench press "averages" you see are inflated because they come only from people who track their lifts, a group already stronger than the public. Strength-app databases have a built-in selection bias: someone who logs a 1-rep max is, by definition, training seriously. Marathon Handbook makes the point bluntly, warning that the databases feeding every "average bench by age" article carry a heavy selection bias.
The population data confirms the gap. In the US, the CDC reports that only about 35% of men and 27% of women meet muscle-strengthening guidelines, so most adults never train the lift at all. The lifters these tables are built from bench well above the general-population average, which is why comparing yourself to the untrained or beginner tiers first is the honest starting point.
Why every published bench average reads high: the data comes from lifters, not the public. Source: CDC National Health Interview Survey.
One more caveat matters for Canadian readers. The absolute-weight tables above are anchored to average American bodyweights, roughly 199.8 lbs (91 kg) for men per Healthline and about 170.5 lbs (77 kg) for women per FitnessVolt. If your bodyweight differs, read the ratio columns rather than the absolute numbers, because a bench-to-bodyweight ratio travels across borders and body sizes cleanly while a fixed pound figure does not.
How Rare Is a 225 lb Bench Press?
A 225 lb (102 kg) bench, two plates per side on a standard barbell, is genuinely rare: fewer than 1% of the US general population can do it, and only about 2% of US gym-goers, per the Inspire US Foundation. Depending on bodyweight it is an intermediate-to-advanced lift on the ratio scale, and it is rare mainly because most adults never train for it.
A 225 lb bench, two plates a side, is rarer than lifters assume: about 2% of gym-goers can do it. Source: Inspire US Foundation.
The milestones lifters chase tend to stack like this: 135 lbs (61 kg), one plate per side, is a common early milestone for many men. 225 lbs (102 kg) is an advanced lift for most. 315 lbs (143 kg), three plates per side, is elite territory reached by a small fraction of even dedicated lifters.
What Affects Your Bench Press Numbers
Several factors explain why two people of the same age and bodyweight press very different loads:
- Bodyweight and muscle mass. More muscle means more force, which is why heavier lifters press more in absolute terms.
- Limb length. Shorter arms move the bar a shorter distance, giving a mechanical advantage over lifters with long arms.
- Training age. Years of consistent lifting matter more than calendar age. A trained 50-year-old often out-presses an untrained 25-year-old.
- Sex and hormones. Higher testosterone and greater muscle mass give men more absolute upper-body strength, while women often show better muscular endurance.
- Consistency and recovery. Sleep, nutrition, and steady programming drive progress far more than any single workout.
How to Train the Bench Press at Home
To move up these standards, you need three things: a stable bench, a rack for pressing safely alone, and a barbell with plates. A solid flat or adjustable weight bench is the foundation, and pairing it with a squat and power rack lets you bench with safety catches when no spotter is around.
Space is the real constraint for most Canadian home gyms. Folding adjustable benches, like the SpaceSmart Folding Adjustable Weight Bench, tuck away in a condo or basement between sessions, and a compact rack fits a single-car garage. For a full walkthrough of picking the right bench, see our guide to the best workout bench.
Frequently Asked Questions
How much should an average man be able to bench press?
The average trained man benches about 212 lbs (96 kg) for a single rep, a little above his own bodyweight and stronger than roughly half of logged lifters, per Strength Level. Untrained men press far less, around half their bodyweight, which is Strength Level's beginner mark of 0.50 times bodyweight.
Is a 135 lb bench press good?
A 135 lb (61 kg) bench, one plate per side, depends entirely on bodyweight. For a 180 lb (82 kg) man it is about 0.75 times bodyweight, below the novice mark, but for a 130 lb (59 kg) lifter it is more than bodyweight, clearing the novice mark for their size. For most women, 135 lbs is a strong lift, above the intermediate mark for their size.
How much should a 65-year-old bench press?
A man in his mid-60s presses roughly 150 lbs (68 kg) at the median on Strength Level's data, which records 158 lbs (72 kg) at age 60 and eases down with age. ExRx's older normative tables run lower, from about 55 lbs (25 kg) to 130 lbs (59 kg) across bodyweights for the 60-to-69 group, because the two use different lifter populations.
What percentage of people can bench 225 lb?
Fewer than 1% of the US general population can bench 225 lbs (102 kg), and roughly 2% of US gym-goers, per the Inspire US Foundation. Depending on bodyweight it is an intermediate-to-advanced lift for a trained person.
Is the bench press average a 1-rep max or a working weight?
Every figure in standard bench charts is a 1-rep max, the most weight you can press for a single rep, not a weight you would perform for sets of 8 to 10. To estimate your 1RM, take a weight you can lift for 8 clean reps and add about 25%.
Does bench press strength really decline with age?
Yes, but slowly, and training softens the drop. Averages fall about 10% in your 40s, closer to 20% by your 50s, and around 30% by your 60s, with steeper losses after that, per Modern Men's Fitness. Lifters who keep training regularly lose far less, and many press more in their late 40s than they did in their 20s.
The Bottom Line
The average bench press is best read as a range, not a single number. A trained man presses about his bodyweight at his peak, a trained woman about three-quarters of hers, and both decline gradually after 40 in a curve that consistent training flattens. The smartest move is to compare yourself by ratio and by age group, not against an absolute number pulled from a heavier or younger population. Remember too that the published "averages" skew high, since they come from people who log lifts rather than the general public.
Fitness Avenue is a Canadian-owned home gym equipment retailer that has stocked benches, racks, and free weights for lifters across the country since 2007, with four locations and more than 5,000 five-star reviews. If these numbers have you ready to add a plate, browse our home gym equipment or compare your progress against our Canadian powerlifting records.
Sources
- Strength Level: Bench Press Standards
- Healthline: Average Bench Press by Sex, Age, and Weight
- ExRx.net: Bench Press Strength Standards
- Modern Men's Fitness: Bench Press Standards
- Liftoff: Average Bench Press by Age
- FitnessVolt: Average Bench Press by Age
- Inspire US Foundation: What Percent of the Population Can Bench 225
- Marathon Handbook: Average Bench Press by Age
- CDC: National Health Interview Survey
- National Library of Medicine: Sex Differences in Muscle Strength
