Bench Press Averages for 2025: The Latest Data by Age, Weight, Gender . . . On average, men and women between 20 and 29 can bench press 100 percent of their body weight The number goes down to 90 percent when they enter their 30s The bench press strength undergoes a further downgrade as an average individual can only lift 80 percent of their body weight in their 40s and 75 percent in their 50s
How Strong Am I? Strength Standards For The Average Person - Muscle Evo Percentage wise and relative to body weight (BW), these numbers translate to 100% for the overhead press, 150% for the bench press, 200% for the back squat, and 250% for the deadlift For recreational lifters (i e someone who isn’t competing in strength sports) these are impressive numbers
How Much Ya Bench? Strength Benchmarks for Men After one to two years of consistent training, the average guy should be able to lift the following weight on the four main barbell lifts: Squat: 1 75x bodyweight; Deadlift: 2x bodyweight; Press: 0 9x bodyweight; Bench Press 1 2x bodyweight; If you’re a 200-lb man, your numbers would look like this: Squat: 1 rep @ 350 lbs; Deadlift 1 rep
Lift Calculator: Know Exactly How Much Weight You Should Lift This tool helps you determine appropriate weights for the 4 main lifts (Bench Press, Squat, Deadlift, and Overhead Press) based on your body weight, gender, experience level, and training goals These are starting points – always prioritize proper form over lifting heavier weights
An Average Man Could Eventually Strict Press 225 Pounds, Bench 315 . . . 5+ Years (Advanced): Only 17% of men surveyed by Bony to Beastly hit a 315-pound squat, even after a decade of lifting Elite Levels: A 405-pound squat is possible for natural lifters with years of focused training, but only 6% of lifters reach this milestone
Average Bench Press: By Sex, Age, and Weight - Healthline Males are usually strongest in their 20s and 30s and can increase their bench press weight during this time In their 40s, bench press weight tends to decline The chart below
How Much Can the Average Man Lift? – Outlift There are three sources we can use to figure out how much the average person can squat, bench press, and deadlift: Stronger by Science conducted a survey on aspiring powerlifters, asking them how long they’d been strength training and how much they could lift