How Much Should You Be Able To Bench? (By Age & Weight) | PowerliftingTechnique.com (2024)

If you’re new to powerlifting or strength training, you may wonder, “How much should I be able to bench?”

When we’re new to lifting, we shouldn’t concern ourselves with what other people are doing. We should instead focus on perfecting our technique and building consistency with training.

Once we have some training experience under our belt and can consider ourselves an intermediate lifter, it can be useful to know if our bench press is where we would expect it to be for our age and weight.

It’s hard to know if you’re excelling or struggling if we don’t know what the average bench press is for your age and weight – so read on to learn the average bench press for 19 to 39-year-olds.

The following data represents all of the 19- to 39-year-old lifters who have competed in the International Powerlifting Federation (IPF). The data from these lifters were used to provide average bench strength at each age, and across all IPF weight classes.

This data is intended to be used as a reference point for powerlifters and to see how relative strength changes across these age groups and weight classes.If you’re not a powerlifter, you can still get an estimate of what you should be lifting based on this data.

Make sure to check out our other strength guides and standards:

• How Much Should You Squat?
• What Is The Average Bench Press Strength For 13-18 Yr Olds?

How Much Should I Be Able To Bench?

The below tables show the average bench press for men and women based on age and weight class. The average weights are provided in kilograms since that is the unit of measurement used in powerlifting competitions. To convert them to pounds, multiply the number by 2.2.

For example, 81 kg x 2.2 = roughly 178 lbs.

Underneath the tables, I also discuss key takeaways by age to help you interpret the data.

Bench Press Standards for Men (in Kilograms)

Bench Press Standards for Women (in Kilograms)

What Is The Average Bench For A 19 Year Old?

The bench press average for a male 19-year-old is 1.4 times body weight. The bench press average for a female 19-year-old is 0.9 times body weight. Depending on the weight class, bench presses will range from 81kg (178lbs) to 156kg (343lbs) for men and 43kg (95lbs) to 72kg (158lbs) for women.

Male 19-Year-Olds

Across the weight classes, the 66kg (145lb) 19-year-olds have the strongest bench presses on average compared to the other bodyweight categories at 1.55xBW. The 120+kg (264lbs) lifters have the weakest bench presses of the 19-year-olds at 1.20xBW, which we can assume is because they have less lean muscle mass despite a heavier body weight.

Female 19-Year-Olds

Across the weight classes, the 43kg (95lbs) 19-year-olds have the strongest bench presses on average compared to the other bodyweight categories at 1.0xBW. The 84kg (185lbs) lifters have the weakest bench presses of the 19-year-olds at 0.78xBW on average.

What Is the Average Bench for a 20-Year-Old?

The bench press average for a male 20-year-old is 1.4 times body weight. The bench press average for a female 20-year-old is 0.9 times body weight. Depending on the weight class, bench presses will range from 78kg (172lbs) to 159kg (350lbs) for men and 45kg (99lbs) to 74kg (163lbs) for women.

Male 20-Year-Olds

The data shows that the relative bench press strength of male 20-year-olds has a downward trend as weight classes increase. The weight classes with the highest relative bench press strength are the 59kg (130lbs) and 66kg (145lbs) classes, with average bench presses of 1.58xBW. The weight class with the lowest relative strength is the 120+kg (264lbs) class with average bench press of 1.22xBW.

Female 20-Year-Olds

The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 43kg (95lbs) class with bench presses of 1.05xBW and the lowest bench press strength being the 84+kg (185lbs) class with 0.82xBW.

What Is the Average Bench for a 21-Year-Old?

The average bench for a male 21-year-old is 1.5 times body weight. The average bench for a female 21-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 84kg (187lbs) to 165kg (363lbs) for men and 43kg (95lbs) to 76kg (167lbs) for women.

Male 21-Year-Olds

As the weight classes increase, the average relative strength decreases for the 21 year old males. The class with the highest relative bench press strength is the 59kg (130lbs) class with 1.65xBW bench presses. The 120+kg (264lbs) class has the lowest relative strength with bench presses of 1.27xBW.

Female 21-Year-Olds

Across the weight classes, the 47kg (103lbs) and 52kg (114lbs) 21-year-olds have the strongest bench presses on average compared to the other bodyweight categories. The 84kg (185lbs) lifters have the weakest bench presses of the 21-year-olds at 0.84xBW on average.

What Is the Average Bench for a 22-Year-Old?

The average bench for a male 22-year-old is 1.5 times body weight. The average bench for a female 22-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 91kg (200lbs) to 167kg (367lbs) for men and 45kg (99lbs) to 76kg (167lbs) for women.

Male 22-Year-Olds

The average relative bench press strength has a downward trend as the weight classes increase, with the strongest bench presses from the 53kg (117lbs) class at 1.72xBW, and the lowest from the 120+kg (264lbs) class at 1.28xBW.

Female 22-Year-Olds

According to the data, the lighter lifters have stronger bench presses on average than the heavier weight classes when body weight is factored in. The strongest relative bench presses are from lifters in the 47kg (103lbs) class at 1.16xBW. The weight class with the lowest relative strength is the 84kg (185lbs) class with bench presses at 0.83xBW.

What Is the Average Bench for a 23-Year-Old?

The average bench for a male 23-year-old is 1.5 times body weight. The average bench for a female 23-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 67kg (147lbs) to 166kg (365lbs) for men and 39kg (89lbs) to 77kg (169lbs) for women.

Male 23-Year-Olds

The weight class with the strongest relative bench press for 23-year-olds is the 66kg (145lbs) class with average bench presses of 1.70xBW. The weakest bench presses for 23-year-old males are from the 53kg (117lbs) class at 1.26xBW – which is likely because there is limited data for this weight class at this age.

Female 23-Year-Olds

The data shows that for female 23-year-olds relative strength decreases as the weight classes increase. The 47kg (103lbs) and 52kg (117lbs) classes have the strongest relative bench presses for 23-year-old females at 1.09xBW, and the 84kg (185lbs) weight class has the weakest bench presses relative to their body weight at 0.84xBW.

What Is the Average Bench for a 24-Year-Old?

The average bench for a male 24-year-old is 1.5 times body weight. The average bench for a female 24-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 75kg (165lbs) to 168kg (370lbs) for men and 51kg (112lbs) to 75kg (165lbs) for women.

Male 24-Year-Olds

Across the weight classes, the 59kg (130lbs) 24-year-olds have the strongest bench presses on average compared to the other bodyweight categories. The 120+kg (264lbs) lifters have the weakest bench presses of the 24-year-olds at 1.29 times body weight on average.

Female 24-Year-Olds

The data shows that as the weight classes increase, relative strength decreases. The 47kg (103lbs) class has the highest relative bench press strength for 24-year-old females at 1.09xBW. The 84kg (185lbs) class has the lowest bench press strength relative to their body weights at 0.83xBW.

What Is the Average Bench for a 25-Year-Old?

The average bench for a male 25-year-old is 1.5 times body weight. The average bench for a female 25-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 80kg (176lbs) to 171kg (376lbs) for men and 50kg (110lbs) to 76kg (167lbs) for women.

Male 25-Year-Olds

The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 59kg (130lbs) and 66kg (145lbs) classes with bench presses of 1.68xBW and the lowest bench press strength being the 120+kg (264lbs) class with 1.31xBW bench presses.

Female 25-Year-Olds

The data shows that as the weight classes increase, relative strength shows a downward trend. The 47kg (103lbs) and 57kg classes have the highest relative bench strength for 25-year-old females at 1.07xBW. The 84kg (185lbs) class has the lowest bench strength relative to their body weights at 0.82xBW.

What Is the Average Bench for a 26-Year-Old?

The average bench for a male 26-year-old is 1.6 times body weight. The average bench for a female 26-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 88kg (194lbs) to 174kg (382lbs) for men and 55kg (121lbs) to 77kg (169lbs) for women.

Male 26-Year-Olds

For the 26-year-old males, the 120+kg (264lbs) class has the weakest bench strength relative to their body weight at 1.34xBW. The 59kg class (130lbs) has the highest bench strength relative to their body weight at 1.72xBW.

Female 26-Year-Olds

For 26-year-old females, relative strength shows a downward trend as weight classes increase. The 47kg (103lbs) class has the highest relative bench press strength, and the 84kg (185lbs) class has the lowest relative bench strength at 0.84xBW.

What Is the Average Bench for a 27-Year-Old?

The average bench for a male 27-year-old is 1.5 times body weight. The average bench for a female 27-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 98kg to 176kg (167lbs) for men and 55kg (121lbs) to 78kg (172lbs) for women.

Male 27-Year-Olds

The 120kg (264lbs) class has the weakest bench strength relative to their body weight at 1.33xBW. The 66kg (145lbs) weight class has the highest bench press strength relative to their body weights at 1.74xBW.

Female 27-Year-Olds

For 27-year-old women, the weight class with the highest relative bench strength is the 47kg (103lbs) class at 1.28xBW, and the weight class with the lowest relative bench strength is the 84kg (185lbs) class at 0.81xBW.

What Is the Average Bench for a 28-Year-Old?

The average bench for a male 28-year-old is 1.6 times body weight. The average bench for a female 28-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 103kg (227lbs) to 177kg (389lbs) for men and 56kg (123lbs) to 77kg (169lbs) for women.

Male 28-Year-Olds

According to the data, the 120kg (264lbs) class has the weakest bench strength relative to their body weight at 1.36xBW. The 59kg (130lbs) and 66kg (145lbs) classes have the highest bench strength relative to their body weights at 1.74xBW.

Female 28-Year-Olds

For 28-year-old females, the 47kg (103lbs) weight class had the highest relative bench strength at 1.18xBW, and the 76kg (167lbs) class had the lowest relative bench strength at 0.78xBW. Although, it is important to mention that the 76kg (167lbs) class has less data because the class is new as of 2021.

What Is the Average Bench for a 29-Year-Old?

The average bench for a male 29-year-old is 1.5 times body weight. The average bench for a female 29-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 99kg (218lbs) to 180kg (396lbs) for men and 49kg (108lbs) to 76kg (167lbs) for women.

Male 29-Year-Olds

Among 29-year-old males, the 120kg (264lbs) class has the weakest bench strength relative to their body weight at 1.34xBW. The 66kg (145lbs) class has the highest bench strength relative to their body weights at 1.74xBW.

Female 29-Year-Olds

The data shows that the 52kg (114lbs) class has the highest relative bench strength for 29-year-old females at 1.11xBW, and the 84kg (185lbs) has the lowest relative bench strength at 0.84xBW.

What Is the Average Bench for a 30-Year-Old?

The average bench for a male 30-year-old is 1.6 times body weight.The average bench for a female 30-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 104kg (229lbs) to 178kg (392lbs) for men and 53kg (117lbs) to 80kg (176lbs) for women.

Male 30-Year-Olds

The data shows that there is a downward trend in relative strength as the weight classes increase. The 120kg (264lbs) class has the weakest bench strength relative to their body weight at 1.34xBW. The 59kg (130lbs) class has the highest bench strength relative to their body weights at 1.76xBW.

Female 30-Year-Olds

For 30-year-old females, relative strength shows a downward trend as weight classes increase. The 47kg (103lbs) class has the strongest relative bench press strength at 1.12xBW, and the 84+kg (185lbs) class has the lowest relative bench strength at 0.84xBW.

What Is the Average Bench for a 31-Year-Old?

The average bench for a male 31-year-old is 1.6 times body weight. The average bench for a female 31-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 107kg (235lbs) to 173kg (380lbs) for men and 55kg (121lbs) to 74kg (163lbs) for women.

Male 31-Year-Olds

For 31-year-old males, there continues to be a decrease in relative strength as the weight classes increase. The 120kg and 120+kg (264lbs) class has the weakest bench strength relative to their body weight at 1.33xBW, while the 59kg (130lbs) class has the highest bench strength relative to their body weights at 1.81xBW.

Female 31-Year-Olds

For 31-year-old females, relative strength decreases as the weight classes increase as well. The 47kg (103lbs) class has the highest relative bench strength at 1.16xBW, and the 84kg (185lbs) weight class has the lowest relative bench strength at 0.81xBW.

What Is the Average Bench for a 32-Year-Old?

The average bench for a male 32-year-old is 1.6 times body weight. The average bench for a female 32-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 107kg (235lbs) to 175kg (385lbs) for men and 40kg (88lbs) to 77kg (169lbs) for women.

Male 32-Year-Olds

There is a downward trend of relative strength as weight classes increase for 32-year-old males. The 120+kg (264lbs) class has the weakest bench strength relative to their body weight at 1.34xBW. The 59kg (130lbs) class has the highest bench strength relative to their body weights at 1.81xBW.

Female 32-Year-Olds

For 32-year-old females, the 47kg (103lbs) class has the highest relative bench strength at 1.21xBW, and the 84kg (185lbs) has the lowest relative bench strength at 0.83xBW with the 84kg+ (185lbs) only slightly behind at 0.84xBW.

What Is the Average Bench for a 33-Year-Old?

The average bench for a male 33-year-old is 1.6 times bodyweight. The average bench for a female 33-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 101kg (222lbs) to 178kg (392lbs) for men and 40kg (88lbs) to 75kg (165lbs) for women.

Male 33-Year-Olds

For 33-year-old males, there is a decrease in relative strength as weight classes increase. The 120kg and 120+kg (264lbs) classes have the weakest bench strength relative to their body weight at 1.37xBW. The 66kg (145lbs) class has the highest bench strength relative to their body weights at 1.79xBW.

Female 33-Year-Olds

For 33-year-old females, the lighter weight classes appear to have higher levels of relative bench strength than the heavier weight classes (except for the 43kg (95lbs) class, which has limited data available). The 47kg (103lbs) class has the highest relative bench strength at 1.20xBW, and the 69kg (152lbs) class has the lowest relative strength at 0.81xBW (but there is also limited data available for this class).

What Is the Average Bench for a 34-Year-Old?

The average bench for a male 34-year-old is 1.6 times body weight. The average bench for a female 34-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 107kg (235lbs) to 177kg (389lbs) for men and 55kg (121lbs) to 75kg (165lbs) for women.

Male 34-Year-Olds

There is a downward trend in relative strength as weight classes increase for 34-year-old males. The 120kg (264lbs) class has the weakest bench strength relative to their body weight at 1.36xBW. The 59kg (130lbs) class has the highest bench strength relative to their body weight at 1.81xBW.

Female 34-Year-Olds

For 34-year-old females, relative bench strength decreases as the weight classes increase (apart from the 69kg class with limited data because it’s a new weight class as of 2021). The 47kg (103lbs) class has the highest relative bench strength at 1.17xBW, and the 69kg (152lbs) has the lowest relative bench strength at 0.82xBW.

What Is the Average Bench for a 35-Year-Old?

The average bench for a male 35-year-old is 1.6 times body weight. The average bench for a female 35-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 54kg (119lbs) to 74kg (163lbs) for men and 88kg (194lbs) to 128kg (282lbs) for women.

Male 35-Year-Olds

The data shows that the 120+kg (264lbs) class has the weakest bench strength relative to their body weight at 1.33xBW, and that the 59kg (130lbs) class has the highest bench strength relative to their body weights at 1.97xBW.

Female 35-Year-Olds

For female 35-year-olds, the data shows that the 47kg (103lbs) class has the highest relative bench strength at 1.15xBW. The data also suggests that the 84kg (185lbs) class has the lowest relative bench strength at 0.81xBW.

What Is The Average Bench For A 36-Year-Old?

The average bench for a male 36-year-old is 1.6 times body weight. The average bench for a female 36-year-old is 1.1 times body weight. Depending on the weight class, bench presses will range from 113kg (248lbs) to 175kg (385lbs) for men and 57kg (125lbs) to 86kg (189lbs) for women.

Male 36-Year-Olds

For 36-year-old males, the data suggests that the 120kg and 120+kg (264lbs) classes have the weakest bench strength relative to their body weights at 1.34xBW, and the 59kg (130lbs) class has the highest bench strength relative to their body weight at 1.91xBW.

Female 36-Year-Olds

The data suggests that the weight class with the lowest relative bench strength is the 84+kg (185lbs) at 0.81xBW, and the 47kg (103lbs) class has the highest relative bench strength at 1.21xBW.

What Is the Average Bench for a 37-Year-Old?

The average bench press for a male 37-year-old is 1.6 times body weight. The average bench press for a female 37-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 115kg (253lbs) to 175kg (385lbs) for men and 59kg (130lbs) to 71kg (156lbs) for women.

Male 37-Year-Olds

For 37-year-old males, the 120kg (264lbs) class has the weakest bench strength relative to their body weight at 1.34xBW. The 59kg (130lbs) class has the highest bench strength relative to their body weights at 1.95xBW.

Female 37-Year-Olds

For 37-year-old females, there is a downward trend in relative strength as body weight increases. The 47kg (103lbs) class has the highest relative bench strength at 1.24xBW, and the 84+kg (185lbs) has the weakest relative bench strength at 0.79xBW.

What Is the Average Bench for a 38-Year-Old?

The average bench press for a male 38-year-old is 1.5 times body weight. The average bench press for a female 38-year-old is 0.9 times body weight. Depending on the weight class, bench presses will range from 103kg (227lbs) to 169kg (372lbs) for men and 49kg (108lbs) to 73kg (161lbs) for women.

Male 38-Year-Olds

According to the data, the 120+kg (264lbs) class has the weakest bench press strength relative to their body weight at 1.30xBW, and the 59kg (130lbs) and 66kg (145lbs) classes have the highest bench press strength relative to their body weight at 1.74xBW.

Female 38-Year-Olds

According to the data for the 38-year-old females, the 47kg (103lbs) class has the highest relative bench press strength at 1.22xBW, and the 69kg (152lbs) and 76kg (167lbs) classes have the lowest relative bench strength at 0.71xBW and 0.72xBW respectively (but this could change as more data for these classes develops).

What Is the Average Bench for a 39-Year-Old?

The average bench press for a male 39-year-old is 1.5 times body weight. The average bench press for a female 39-year-old is 1.0 times body weight. Depending on the weight class, bench presses will range from 100kg (220lbs) to 169kg (371lbs) for men and 54kg (119lbs) to 72kg (158lbs) for women.

Male 39-Year-Olds

For 39-year-old males, relative strength decreases as body weight increases. The 120+kg (264lbs) class has the weakest bench strength relative to their body weight at 1.30xBW, and the 66kg (145lbs) class has the highest bench strength relative to their body weights at 1.73xBW.

Female 39-Year-Olds

According to the data, the 47kg (103lbs) class has the highest relative bench press strength at 1.16xBW, and the 76kg (167lbs) weight class has the lowest relative bench press strength at 0.76xBW (but this could change as more data for this class develops).

How Does Bench Strength Vary Among 19- to 39-Year-Olds?

The bench press standards data suggests no significant difference between strength levels of 19- to 39-year-olds. Male relative bench strength stayed consistently between 1.4xBW to 1.6xBW across all weight classes. Female relative bench strength stayed consistently between 0.9xBW to 1.1xBW.

Although we may assume from this data that we do not get stronger as we age, we have to remember that we do not know how long these lifters have been lifting and bench pressing. Perhaps many lifters started lifting in their 30s and do not have much training experience under their belt.

We know that the longer we are involved in powerlifting, the more potential we have to build additional lean mass – which will result in strength gain because we have more contractile tissue working to move the weight. For this reason, we can conclude that strength gains are likely to be made as we age as long as increases in lean body mass are occurring, and we are refining our technique through trial and error.

It should be mentioned that the lower weight classes in each weight class tended to have stronger relative strength than the higher weight classes. This is likely because the lighter classes’ body weights reflected more lean muscle mass. In contrast, their heavier classes were more likely to have more fat mass (which is not contractile tissue), and, therefore, wouldn’t contribute to lifting more weight despite being heavier.

How to Calculate a One Rep Max Bench Press

Use an Online Calculator

One way to calculate a one rep max bench press if you bench press frequently is to use an online strength calculator and plug in your current rep maxes.

For example, if you know you can perform 8 reps at 200 lbs with proper form, your estimated one rep max, according to the calculator, would be about 248 lbs.

Use a Formula

You can also calculate your one rep max bench press manually using the following formula:

• 1RM = W x (1+(r/30))

W is the weight you can bench press, and r is the number of repetitions you can complete at that weight.

If you can bench press 200 lbs for 8 repetitions, the formula would look like this:

• 1RM = 200 x (1+(8/30))

Following the basic rules of algebra, you’d complete the formula in this order:

• Divide 8 into 30 to get 0.27 (rounded up)
• Add 1 to 0.27 to get 1.27
• Multiply 200 by 1.27 to get ~254 (your estimated one rep max)

Test It in the Gym or at a Competition

Another way to calculate your one rep max bench press is to test it in competition or the gym. This will give you the most accurate results because you’ll know you can lift the weight rather than assuming you can based on a calculation.

Whether you test your new one rep max in competition or the gym, you should have a good idea of the weight you want to hit before you attempt it. This number will help you determine your weights in your warm-up sets and your three attempts if you’re at a powerlifting meet.

If you’re testing your one rep max in the gym, make sure you have a spotter or use a rack with spotter arms or safety pins. Perform a few warm-up sets with 1-5 reps each, starting at 30-50%, until you’re close to 95% of your desired new one rep max. Then load the bar with the weight you want to attempt and try to complete one rep with the best form possible.

Factors That Determine Your Bench Press Weight

Keep in mind that the numbers above represent the average bench press weight for powerlifters who compete in the IPF. How much you’re able to bench press may not be the same as how much a competitive powerlifter who trains specifically for the sport can bench press.

Factors that can determine your bench press weight are:

• Genetics and body proportions. For example, you’ll always be disadvantaged in the bench press if you have long arms.
• Overall upper body strength. If your chest, shoulders, or triceps are weak, you won’t be able to bench press an impressive amount of weight.
• Your training program.
• How often you bench press. If you’re only bench pressing once a week, you may have a lower bench press weight than someone who is bench pressing three times a week.
• Gender. In general, men are able to bench press more than women because they have more upper-body strength.
• Age. The ability to increase your bench press strength can decline as you get older.
• Body weight. Often, the more you weigh, the more you’ll be able to bench press. However, if you have a high body fat percentage, your bench press may be weak.
• Years of training experience. For example, an intermediate lifter can bench press more than a beginner but less than an advanced lifter.
• Diet. How much you eat and the quality of your food can impact how strong you’re able to get.
• Outside stressors such as work or family obligations. These could affect your training and other things that impact it, such as sleep, and make it more difficult to achieve a good bench press.

Read also: How Many People Can Bench 225?

Frequently Asked Questions

Final Thoughts

As you can see, the answer to the question, “How much should I be able to bench?” depends on several factors. Upper body strength, age, diet, training volume, and bench press frequency can all affect your bench press weight.

With the above data on bench press standards in mind, we can identify whether 19- to 39-year-old lifters are performing well in the bench press compared to other lifters their age, or if they need to improve their bench press weight.

It is also important to emphasize that longevity in the sport will likely lead to gains in relative strength by developing proper technique and muscle mass that will make lifters more successful in the future.

About The Author

Amanda Parkerhas a passion for competing and coaching in both powerlifting and weightlifting. She uses her knowledge from her Kinesiology Degree, CSCS, and Precision Nutrition certification to coach athletes and lifestyle clients for performance in training and nutrition.Connect with her on Instagram.