Bench Press Standards for Men and Women (kg) - Strength Level (2023)

FAQs

How much should a woman bench press in KG? ›

Talking about women, for beginner lifters bench pressing 0.65 times their body weight would be considered pretty decent. For intermediate and advanced women lifters, this number will increase up to 0.70 or 1 times their body weight.

For trained women, a bench press of 135 is actually quite an achievement, and usually only performed by women within the more advanced levels of weightlifting training – placing them squarely within the top 15% of all trained female weight lifters.

The average Bench Press weight for a female lifter is 111 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Bench Press? Female beginners should aim to lift 38 lb (1RM) which is still impressive compared to the general population.

Yes, women can indeed reach the 225 bench press milestone, though it is considerably more difficult than it would be for an individual with higher levels of testosterone, as it is this particular androgenic compound that is responsible for strength and muscular developments brought on by exercise.

In terms of absolute strength – that is, without regard for body size, weight or composition – the average man tends to be considerably stronger than the average woman. Specifically, the absolute total- body strength of women has been reported as being roughly 67% that of men.

- Guidelines sit between 1-1.5x your body weight. An 80kg man would be lifting between 80-120kg. - Women should aim for 0.6-0.9x their bodyweight. So 40-65kg for a 70kg woman.

Bench press: 85kg (187 pounds) Squat: 102kg (225 pounds) Deadlift: 130kg (285 pounds)

Women naturally have smaller upper body dimensions than men and generally far less muscle mass. Pressing, whether it's a bench press or overhead press, is always a weak pattern at the onset of training.

Is a 100 pound bench press good for a girl? ›

At a novice or intermediate level, she should be able to press 65 or 75 pounds, respectively. At the advanced or elite level, the average weight she should be able to press is about 95 or 115 pounds.

Males were taller and heaver and had longer upper and lower limbs, a lower fat percentage, more lean mass, and higher absolute 1-RM performance in the squat and bench press than females.

Within numerous estimates, approximately 0.6-1% of the entire United States population is capable of performing a 315 pound bench press repetition, of which is only 5% of all resistance-trained individuals within the Western hemisphere. At a global scale, approximately only 0.3-0.5% are able to do so.

Gorilla strength is estimated to be about 10 times their body weight. Fully grown silverbacks are in actually stronger than 20 adult humans combined. A Silverback gorilla can lift 4,000 lb (1,810 kg) on a bench press, while a well-trained man can only lift up to 885 lb (401.5 kg.

290–335 pounds as their 1-rep max bench press. 250–290 pounds for 5 reps. 230–270 pounds for 8 reps. 215–250 pounds for 10 reps.

The standard flat bench press is the overall winner for maximum chest hypertrophy stimulation and strength building, but the decline bench press is effective at activating your lower pecs and pectoralis major while placing less strain on your shoulders.

How To Improve Your Bench Press Strength? If you have a weak bench press, this is a result of numerous factors, which include weak muscle groups such as shoulders, triceps, and chest. It may also be a result of poor or incorrect form and even the result of a muscular imbalance.

Take, for example, Jennifer Thompson. She's a female powerlifter who recently visited the locker room of Liberty University's football team and showed them all up by crushing her personal record and benching 325 pounds like it was NBD.

What is the biggest strength of a girl? ›

The innate qualities of endurance, empathy, creativity, tolerance, dignity, gentleness, kindness and integrity, among others, that naturally come to women make for their womanhood. These qualities have stood the test of time and won for them the recognition they rightly deserve in the contemporary world.

Males are, on average, 60–70% stronger in the upper body than a female of the same size. Males are, on average, 30–40% stronger in the lower body than a female of the same size.

According to a study published in the Journal of Strength and Conditioning Research, the average person (ingrained) can lift approximately 135 pounds (61.2 kg) on a flat bench press for a one rep max (1RM).

For women a force of 16.6 kg is the maximum force that should normally be required to start a load moving. 6.6 kg is the maximum force that should normally be required to keep it moving. For men the maximum for starting a load moving should normally be 25 kg for keeping it moving, 10 kg.

Very heavy work involves lifting objects weighing more than 100 pounds at a time with frequent lifting or carrying of objects weighing 50 pounds or more. If someone can do very heavy work, we determine that he or she can also do heavy, medium, light and sedentary work.

Coming back to the question, I would say “Yes” as most guys can lift this kind of weight atleast for a brief period if not for a very long time period.

The maximum 18-inch deadlift, belongs to Oleksii Novikov of the Ukraine, who set a new world record by lifting 537.5 kg (1,185 lb) at the 2020 World's Strongest Man.

The average bench for a male 16-year-old is 1.2 times bodyweight. The average bench for a female 16-year-old is 0.8 times bodyweight.

How long does it take to bench 225? ›

How Long Will It Take To Bench 225 Pounds? So based on what we just learned, you can expect to lift an additional 5-8 pounds every month if you stay committed and consistent for about a year or so. Strength building takes a lot of patience because it is a slow process.

Age has nothing to do with how much you should lift. Your focus should be on starting with light weight with the focus of learning how to do the movements properly. Once you can do them properly, work up to a weight that you can do 8-12 reps of.

The average untrained male can bench press about 70% of his body weight for men weighing up to 200 pounds; after 200 pounds of body weight the percentage begins declining. For untrained women, it is right at 50% of her body weight up to women weighing about 160 pounds, and then the percentage begins declining.

Benching for the Big Man. While the Barbell Bench Press might not seem like a daunting task to a taller lifter, in terms of efficiency, they are still at an extreme disadvantage compared to shorter athletes. When it comes to this exercise, a long, lanky frame is not ideal for optimal pressing.

Heavy Body Weight and Bench Press Weight

Women of the same weight with novice, intermediate, advanced or elite levels of weight training should have average bench press weights of 110, 120, 160 and 195 pounds respectively.

The average bench for male 14 year olds is 1.0 times bodyweight. The average bench strength of 14 year old females is 0.7 times bodyweight.

How To Improve Your Bench Press Strength? If you have a weak bench press, this is a result of numerous factors, which include weak muscle groups such as shoulders, triceps, and chest. It may also be a result of poor or incorrect form and even the result of a muscular imbalance.

The average squat is 265 lb for men and 154 lb for women.

These results suggest that bench-press and push-up muscle endurance exercises differ greatly in women but not in men, likely due to gender differences in upper-body strength. This is an important consideration for upper- body strength training prescriptions.

US men aged between 20–34 can grip 98 pounds of force. Self-reported beginners to lifting weights said they could: Bench press: 85kg (187 pounds) Squat: 102kg (225 pounds)

How much should a man be able to bench press? ›

For example, the average man, in ordinary circumstances, should be able to bench press 90% of his body weight. If you're relatively fit and already going to the gym, then 1 x your bodyweight should be a good standard.

Those who brag about their workouts at the gym should prepare to be humbled by Mahailya Reeves. This feat wasn't a fluke. Reeves posts her weightlifting videos on her Instagram account, including a 430-pound front squat.

On Feb. 4, 2023, during the 2023 International Powerlifting Association (IPA) Hillbilly Havoc in Hurricane, WV, Kolb captured a 612.5-kilogram (1,350.3-pound) equipped bench press. The mark is an all-time World Record and is officially the heaviest lift ever achieved in a sanctioned competition.

If your muscles are inflexible and get locked up, it will limit your bench. The two areas that hold most people back are the back and hips. If you want to increase your bench max, not only should you add thickness to your back, you also need to stretch your lats.

If you're weak off the chest in the bench press it's either because (1) you have weak contributing muscle groups, namely the pecs, or (2) you have inefficient technique, ranging from an inconsistent touch point, bringing the bar down to slow, lacking a bench press arch, or picking the wrong grip.

The major muscles used in the squat are the buttocks, hamstrings, quadriceps and lower back. Figure 1 shows that the world- record performances by women in the squat ranged from 65.766 – 76.984% of their male counterparts. The chest, shoulders and triceps are the major muscles used in the bench press.