Average Bench Press (Men & Women) — See Your Rank vs the General Population
What is the average bench press? See bench press standards by age and gender. Enter your lift to see your percentile ranking and strength classification with our evidence-based calculator.
Quick Answer: What is the Average Bench Press?
The average bench press is 0.8-1.2x body weight for men and 0.5-0.8x body weight for women. However, this varies significantly by age, training experience, and body composition.
Want your exact percentile? Enter your bench press numbers below to see precisely where you rank.
Enter Your Lift to See Your Label & Percentile →
See Your Bench Press Percentile
Join users who've discovered their true bench press strength level and are tracking improvements with our evidence-based standards.
Bench Press Standards by Age & Gender
Men's Bench Press Standards
Women's Bench Press Standards
Note: These are general population averages. Trained individuals typically perform 20-40% higher. Use our calculator for your exact percentile ranking.
What is a Good vs Strong Bench Press?
Beginner (0-25th percentile)
Men: 0.5x - 0.8x body weight
Women: 0.3x - 0.5x body weight
Just starting your strength journey
Intermediate (25-75th percentile)
Men: 0.8x - 1.2x body weight
Women: 0.5x - 0.8x body weight
Consistent training with good form
Advanced (75-90th percentile)
Men: 1.2x - 1.5x body weight
Women: 0.8x - 1.0x body weight
Strong relative to general population
Elite (90-99th percentile)
Men: 1.5x+ body weight
Women: 1.0x+ body weight
Exceptional strength for your demographic
Example Bench Press Percentiles
30-year-old man, 180 lbs:
• 135 lbs bench = 25th percentile (beginner)
• 180 lbs bench = 50th percentile (intermediate)
• 225 lbs bench = 75th percentile (advanced)
• 270 lbs bench = 90th percentile (elite)
How Our Bench Press Calculator Works
Enter Your Data
Input your age, gender, body weight, and bench press max (1RM or estimated).
Calculate Percentile
Our algorithm compares you to the general population using validated strength data.
Get Your Results
Receive your exact percentile ranking, strength classification, and improvement goals.
Scientific Basis: Based on large-scale population studies and validated strength research data. Our standards focus on the general population, not elite athletes, providing realistic benchmarks.
How to Get Your strength Calculation
Sign in with your email (free)
Create your free account to access the newest health tools and calculators.
Fill in your health profile
Add your age, gender, body weight, and bench press max to get your strength percentile ranking.
Go to Health Scores → Nutrition
Find your bench press standards and percentile rankings with detailed breakdowns of your performance level.
Ready to See Your Bench Press Percentile?
Join users who've discovered their true bench press strength level and are tracking improvements with our evidence-based standards.
Free forever • No credit card required • Results in 2 minutes
Frequently Asked Questions
What is the average bench press for men?
The average bench press for men varies by age and body weight. Generally, men can bench press 0.8-1.2x their body weight on average. Our calculator shows exact percentiles based on your age, weight, and lift numbers.
What is the average bench press for women?
The average bench press for women is typically 0.5-0.8x body weight. Women naturally have less upper body strength than men, but our standards account for these differences to provide fair comparisons.
What is considered a good bench press?
A “good” bench press is typically 1.0x body weight for men and 0.7x body weight for women. A “strong” bench press is 1.5x body weight for men and 1.0x body weight for women. Use our calculator for your exact percentile.
How do I improve my bench press?
Improve your bench press by training 2-3 times per week, focusing on proper form, progressive overload, and adequate rest. Track your progress with our strength percentile calculator to see improvements over time.