A good bench press for a man is roughly body weight, while a woman lifting about 0.75 times her body weight is at an intermediate level.
Whether you’re chasing your first 135 lb plate or gunning for two wheels, the question of what counts as a “good” bench press has a concrete answer. The honest baseline: for men, pressing your own body weight is a solid intermediate milestone. For women, the equivalent target sits lower, around three-quarters of body weight. These numbers hold up across the main strength-standard databases and give you a realistic checkpoint for where you stand.
The catch is that one absolute number means different things at different body weights. That’s why the most useful way to judge your bench is relative to your own frame, using the tables below.
What Is the Average Bench Press by Body Weight?
Strength standards track one-rep max (1RM) performance, meaning the heaviest weight you can lift for a single, clean repetition. The more useful view breaks things down by training level and body weight.
Healthline’s strength table gives a clear picture of how those levels progress for a 165 lb lifter:
| Training Level | Men at 165 lb | Women at 165 lb |
|---|---|---|
| Untrained | 70–80 lb | 35–45 lb |
| Novice | 80–95 lb | 50–60 lb |
| Intermediate | 90–115 lb | 60–75 lb |
| Advanced | 110–145 lb | 80–100 lb |
| Elite | 140–185 lb | 110–135 lb |
Age shifts these numbers too.
A Good Bench Press for a Man: The Bodyweight Benchmark
For recreational male lifters, the standard target is straightforward: one times your body weight. Hitting that mark places you at a solid intermediate level, according to both StrengthLog and Fitness Volt standards tables.
Once you exceed 1.5 times your body weight, you’re entering advanced territory. At 2.0 times body weight, you’re in elite company — the kind of numbers that place you in the top 5% of lifters tracked in most standards databases.
What Is a Good Bench Press for a Woman?
The benchmark for women sits at roughly 0.75 times body weight for an intermediate level.
Reaching one times body weight for women approaches advanced status in most classification charts. At 1.5 times body weight, female lifters are typically in elite territory, placing them alongside the strongest recreational athletes tracked in strength databases.
The reason for the gap between male and female benchmarks comes down to physiology. Women carry a higher percentage of body fat on average and less upper-body muscle mass, which directly affects absolute pressing strength. The bodyweight-relative standards account for this difference, which is why they’re the fairest way to measure progress.
How to Use These Bench Press Standards
These standards only work when you’re comparing the same metric. A 1RM lift is not the same as a 5-rep max or a 10-rep max, so always test your bench with a single heavy rep when measuring against these numbers. Stick to pounds, not kilograms, and know your current body weight before checking the charts.
One more thing worth knowing: these tables are comparison tools, not medical guidance. They tell you where you stand relative to other lifters, not whether you’re healthy or fit. If you’re recovering from a shoulder injury or just starting out, focus on form and a spotter or safety bars before chasing any number.
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For any lifter chasing a stronger bench, the single best benchmark is steady progress against your own training history. Whether you’re at 95 lb or 225 lb, the “good” number is the one you can lift with clean form, full control, and no ego. Compare yourself to the standards to gauge your level, then close the gap one session at a time.
FAQs
Is benching your own body weight impressive?
For most recreational male lifters, pressing body weight is a solid intermediate milestone that typically requires a year or more of consistent training. For women, bodyweight bench approaches advanced territory. It’s a respectable achievement for any lifter and places you well above the untrained population.
How long does it take to reach a 225 lb bench press?
Reaching 225 lb depends heavily on your starting body weight and training consistency. Smaller lifters or those starting from untrained status may need 2-3 years of disciplined progressive overload.
Does age matter for bench press strength standards?
Yes, age factors into strength standards. Lifters aged 18-35 typically hit peak numbers, with standards tables showing slightly lower expectations for older age brackets. That said, many lifters continue building strength well into their 40s with proper programming and recovery.
References & Sources
- Healthline. “Average Bench Press: By Age, Weight, and Sex.” Provides training-level bench press standards by body weight.
- StrengthLog. “Bench Press Strength Standards (lb).” Offers 1RM benchmarks by body weight, age, and training level.
- Fitness Volt. “How Much Should I Bench Press?” Summarizes average and intermediate bench press numbers for men and women.