How much should you bench? Compare to averages.
See average bench press benchmarks by age and sex — try the percentile calculator on this page, then save your results with a free account.
By Aziz Mezlini, PhD · Founder & Scientist, Carthalis · Updated 2026-05-25
Wellness education, not diagnosis · Not for emergencies
What this benchmark actually measures
The average bench press refers to typical one-rep-max bench press strength for adults in the general population, usually expressed as a multiple of body weight and adjusted by age and sex — educational fitness context, not a medical assessment.
In broad terms, the average bench press is about 0.8–1.2× body weight for men and 0.5–0.8× body weight for women, but average bench press by age shifts as training history, body composition, and recovery change over time.
Carthalis benchmarks focus on everyday lifters — useful context for average bench press questions without implying clinical diagnosis. Population averages are motivation and training guidance, not medical scores.
Estimate your bench press percentile
Use the bench press percentile calculator on this page to compare your one-rep max against average bench press by age and sex — enter bench as your lift to see where you rank in the general population.
Find your strength percentile
Enter your bodyweight, sex, and a 1-rep max (bench, squat, deadlift, or overhead press) to see where you land against age-matched peers.
Your inputs
Your result
Fill in your inputs to see your personalised result here. The calculator runs entirely on this page — no signup required to try.
Wellness education, not medical or sports-medicine advice.
Create a free account to save your percentile history, track lifts over time, and unlock your full Fitness workspace.
Save your result with a free accountCreate a free account to save your percentile history, track lifts over time, and unlock your full Fitness workspace.
Wellness education, not diagnosis.
How the methodology works
The Carthalis bench press percentile calculator draws on the STRENGTH_PERCENTILES reference table and the backend percentile_engine to rank everyday lifters against general-population benchmarks — not elite-athlete-only charts.
Enter your data
Input your age, sex, body weight, and bench press max (one-rep max or estimated) so the calculator can match you to age- and sex-adjusted peers.
Calculate percentile
The STRENGTH_PERCENTILES reference table and backend percentile_engine compare your bench press to general-population benchmarks — everyday lifters, not elite-athlete-only charts.
Get your results
Receive your educational percentile ranking, strength classification band, and context for average bench press by age — wellness education, not medical assessment.
Benchmarks reflect large-scale population reference data calibrated for the general population — educational fitness context for average bench press by age, not sports-medicine or clinical assessment.
Strength by body weight and age
Bench Press Standards by Age and sex summarize typical bodyweight multiples for the general population. Use the calculator above for your exact percentile — these ranges are educational context for average bench press by age.
Men's bench press standards
- Age 20–290.9× – 1.3× body weight
- Age 30–390.8× – 1.2× body weight
- Age 40–490.7× – 1.1× body weight
- Age 50+0.6× – 1.0× body weight
Women's bench press standards
- Age 20–290.6× – 0.9× body weight
- Age 30–390.5× – 0.8× body weight
- Age 40–490.4× – 0.7× body weight
- Age 50+0.3× – 0.6× body weight
These are general population averages. Trained individuals often perform 20–40% higher. Use the on-page calculator for your exact percentile ranking.
What is a good vs strong bench press?
Beginner (0–25th percentile)
Men: 0.5× – 0.8× body weight
Women: 0.3× – 0.5× body weight
Just starting your strength journey
Intermediate (25–75th percentile)
Men: 0.8× – 1.2× body weight
Women: 0.5× – 0.8× body weight
Consistent training with good form
Advanced (75–90th percentile)
Men: 1.2× – 1.5× body weight
Women: 0.8× – 1.0× body weight
Strong relative to general population
Elite (90–99th percentile)
Men: 1.5×+ body weight
Women: 1.0×+ 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)
Wellness education, not diagnosis
Wellness education, not diagnosis.
Not for emergencies — call your local emergency line.
Carthalis is not a medical device.
Strength comparisons are general guidance — consult a coach for individualized programming.
Read our full trust commitment on Trust & Safety.
Common questions
Where to go next — save and track
Create a free account to save your percentile history, track lifts over time, and unlock your full Fitness workspace.