Average Bench Press by Bodyweight: Strength Standards
An average bench press depends on who is measured, bodyweight, and the lift standard. Use the community benchmarks for context, then compare your own controlled sets over time.
Community benchmarks by bodyweight
Across the source community, the published male benchmark is 96.2 kg and the female benchmark is 50.8 kg. These are estimated one-rep maximums, not working-set prescriptions.
| Bodyweight (kg) | Male intermediate (kg) | Female intermediate (kg) |
|---|---|---|
| 49.9 | 58.1 | 39.9 |
| 68.0 | 83.0 | 51.7 |
| 81.6 | 99.8 | 59.4 |
Source: Strength Level bench press standards. Values are converted from the published pound table. They are not a population average, a prescription, or a percentile generated by Trainer. Selected rows from Strength Level, checked October 14, 2026. The source calls its intermediate benchmark an average. This selected training community does not represent everyone at that bodyweight.
Estimate your own strength level
The calculator below uses Trainer's labelled editorial bodyweight ratios. Its categories are separate from the community table. Enter an estimated or controlled one-rep maximum, not the weight of a repeated working set.
Your numbers, your next step.
Slide or enter a value to update the result.
Illustrative strength landmark
1.25× body weight
Intermediate. These are Trainer editorial estimates, not population percentiles, official standards, or safety targets. Enter a tested or estimated one-rep max.
| Editorial landmark | Bodyweight ratio | Lift weight |
|---|---|---|
| Beginner | 0.5× | 40 kg |
| Novice | 0.75× | 60 kg |
| Intermediate | 1.25× | 100 kg |
| Advanced | 1.75× | 140 kg |
Free, no signup. Inputs stay in your browser; they are not sent to Trainer.
Make the comparison fair
Use a repeatable touch point and range of motion. Keep a stable setup, avoid bouncing the bar, and use appropriate safeties or a spotter.
Bodyweight ratios are a simple comparison, not a complete model of strength. Technique, experience, equipment, limb proportions, and fatigue all affect the result. A higher bodyweight does not scale every lift linearly.
Set a target from your current training
Start with repeatable sets and keep a manageable margin before failure. Add a feasible increment after meeting the target with comparable technique. If progress slows, inspect the completed record and recovery before adding more work. A community average is useful context; your next target should come from your own recent performance.
Plan your next session
Frequently asked questions
What is the average bench press for my bodyweight?
The table shows selected community intermediate benchmarks. They describe participating lifters, not the general population, and should not determine your next working weight.
Does the bar count in the total?
Yes. Use the bar plus all loaded plates. Keep equipment and technique consistent when comparing sessions.
Do I need to test a maximum?
No. An estimate from a controlled submaximal set can provide context. Estimates become less reliable with high reps, inconsistent technique, or sets far from your limit.