How Much Should I be Able to Bench?

How much you should be able to bench press not only depends on your physical growth, but a bunch of other underlying factors like your natural physical potential or how far you are along your training journey.

Flexing your prowess is the last part of hitting the gym or training, but it does become somewhat of an essential thing when you hit the gym and start talking to the other gym-goers. When someone asks you much you can bench, that can be used to mark your strength. However, that’s only one side of the picture.

For starters, any professional would consider a person’s age, gender, build, size, and lifting experience to form an assumption of how much they think the person can bench. An advanced athlete can generally lift weights twice as heavy as an individual who doesn’t have any sort of formal training. An average barbell has a weight of 45 pound; you can start simply by lifting the bar.

Experts recommend newbies to learn the technique using a 22 pounds training bar. They’ll feel much more comfortable and will be able perfect your technique.

It’s important to focus on good form and gradually build your body so you can maintain the results.

So if you’re curious about how much you should be able to bench press, read on.

P.S.: We are all different and you might not fall in the particular category you assume.

Average for men

men bench pressing at gym

Due to biological differences, men usually have better lifting abilities and can lift heavier. Their twenties and thirties and the times when men tend to have the most strength and can increase bench press weight while they’re in this range. Bench press weight slowly declines once they have stepped into their forties (commonly).

With that being said, there are some exceptions to the rules, but they help us forma general opinion on the topic.

Use this chart to derive an idea of how much an average adult man should be able to bench press and compare to yourself:

Bench Press Average: By Weight

Body weight (lbs)UntrainedNewbieIntermediateAdvancedProfessional

Bench Press Average: By Age

AgeTotal weight
20 to 29100% of your body weight
30 to 3990% of your body weight
40 to 4980% of your body weight
50 to 5975% of your body weight

Average for women

Bench presses have been known to be extremely beneficial to women as it increases strength substantially. This exercise works in several parts of the body, thus becoming a complete workout.

It’s best that a women start slowly, especially if they don’t have an abundance of upper body strength. As a woman, you can do pushups, dips, and different kinds of planks to build core strength.

In comparison to a male, site and fitness level are the key determinants of a woman’s capability to bench press, not age. Here’s the breakdown.

Body weight (lbs)UntrainedNewbieIntermediateAdvancedProfessional

How to Build Strength

So, you’ve realized that you’re not happy with how much you can bench press right now and wish to increase your power. Or maybe you just want to get stronger.

Check out these helpful tips. And remember, consistency is key.

  • Build step by step: Discard immediate expectations and build up gradually, bit by bit. You should know that no one sees results overnight.
  • Have a healthy diet: Include plenty of fresh fruits and veggies in your diet. Foods that help build lean muscle like healthy proteins, carbs, and fats. Drink plenty of liquids to keep the body hydrated, especially before, during, and post workout sessions.
  • Correct your form: Perform bench presses by pressing your feet against the floor, arching the lower back ever so slightly, and pressing your glutes and shoulders into the bench.

Don’t overexert yourself but try to push your body to fatigue.

  • Mix up your strengthening routine: Bring in stretches and aerobic exercises into your regime. These target the entire body and improve flexibility. Take adequate breaks between sets and practice corrected breathing – exhale as your lift the weight, inhale as you lower it.
  • Work with a trainer: Trainers remind you to stick to a routine and follow a program, and consistency will be your best friend while working out. They provide tips on technique and tricks to do better. Plus, there’s always the factor of mental support to push you to finally heavy lift as well as ensure safety for your body.
  • Take help from the RPE scale: You can use the Rate of Perceived Exertion Scale, or RPE to determine how much you should be able to lift. Don’t just use your arms, but rather engage your whole body as it’s meant to be a comprehensive movement.

Also, check these post out to know 5 Real & Effective Workouts to increase bench press.

Bottom Line

Set the bench press average as a benchmark to develop your personal program. Prioritize good form over increasing the weight of bench presses. Be devoted and consistent and always aim to have gradual, but long-lasting results instead of instant ones.

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