How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (2023)

How strong are you compared to the general population?

In today’s post, we will go over realistic strength standards for both men and women.

Let’s see how you stack up to your strength potential.

How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (1)


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Okay, let’s get started.

Am I Strong? How Strong Should I Be?

There is no level of strength that you have to be.

If you are content with your body and your strength levels, then you already are as strong as you need to be.

Never compare yourself to someone else in the hopes of being as strong as they are. You have your own strengths and your own weaknesses.

The purpose of this post is for you to measure how strong you currently are, relative to how strong you can become.

What Are Strength Standards?

Strength standards are an arbitrary level of strength that an average person can reasonably expect to achieve.

Everyone is built differently and will have unique abilities to achieve a certain strength level. As such, strength will be impacted by your genetics, age, and anatomy.

For example:

  • An average sized man will likely be stronger than an average sized woman.
  • A 25 year old woman will likely be stronger than a 70 year old woman.
  • A 6 foot 3, 225 lb man will likely be stronger than a 5 foot 9, 150 lb man
  • Someone with long arms will be a better deadlifter and a worse bench presser

What Are “Good” Strength Standards For Resistance Training?

Regardless of your sex, age, or anatomy, here are some good strength standards you should aim for.

First, there are 5 levels of strength.

There are 5 Levels of Strength as Defined by The WCT

  1. Decent
  2. Good
  3. Optimal
  4. Advanced
  5. Athletic

I believe that everyone should strive to get as close to an Optimal level of strength as possible.

Having this level of muscle strength is beneficial for numerous reasons:

  • So that you can pick up your kids and play with them without straining a muscle
  • So that you can move your furniture without breaking your back
  • So that you can pick up and carry someone who is in danger, to safety
  • So that you carry lean muscle mass on your frame and decrease your risk of preventable illnesses.

You can aim to go above the Optimal level and reach the Advanced Level or Athletic Level, however, these levels of strength will begin to have diminishing returns.

If your goal is health and fitness, you only need to cross a certain threshold of strength to maintain a healthy body.

Achieving an Athletic Strength level is simply a matter of pride and hobby.

How Strong Am I? How Should I Measure My Strength?

It is important to note that this article is referring to strength standards for the major compound lifts that we discuss in How To Design An Effective Training Program

Compound exercises are the best exercises to measure total body strength and force production.

For the major barbell exercises, the strength standard will be expressed as a one rep maximum, aka your maximum strength.

A 1 rep max is the most amount of weight that you can safely lift (with good form) one time.

*This point cannot be stressed enough. You must ensure that your technique is above average before testing your one rep max strength. Failure to do so can result in serious injury.*

The four major barbell exercises are

  1. The Back Squat
  2. The Bench Press
  3. The Deadlift
  4. The Overhead Press

For the bodyweight exercises, the strength standard will be expressed as the maximum number of repetitions you can perform in one unbroken set.

The three major bodyweight exercises are

  1. The Push-Up
  2. The Pull-Up
  3. The Plank
How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (2)
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The standards presented below are not going to qualify you for the Powerlifting world records. These numbers are realistic performance standards that the average busy lifter can expect.

For the sake of simplicity, we will not stratify each strength standard by weight class.

Instead, we will provide an absolute strength number (in pounds) and a relative strength number.

The relative standard automatically takes your body weight into account. Both are provided because relative strength is not a perfect calculation.

A lighter individual will always have an easier time developing their relative strength over a heavier individual.

So without further ado, let’s get to the numbers.

The Squat

How Much Should I Be Able To Squat?

The squat is often regarded as the king of all exercises, and the best way to demonstrate leg strength.

It is performed with a barbell on your upper back, and it requires you to squat down to below parallel (your hips are below your knees when looking from the side).

Having a strong squat allows you to maintain your ability to sit and rise from a seated position, and it strengthens your entire core and lower body musculature.

Here are a few other reasons why you should squat.

Want to know how to do the squat movement correctly?

Check out our How to Squat Correctly and Safely Tutorial to see a full written description of this exercise.

Male Squat Standards

  • Decent: 185 lbs or 1x Bodyweight
  • Good: 225 lbs or 1.2x Bodyweight
  • Optimal: 255 lbs or 1.5x Bodyweight
  • Advanced: 315 lbs or 1.75x Bodyweight
  • Athlete: >365 lbs or 2x Body weight

Female Squat Standards

  • Decent: 95 lbs or 0.8x Bodyweight
  • Good: 135 lbs or 1x Bodyweight
  • Optimal: 185 lbs or 1.3x Bodyweight
  • Advanced: 215 lbs or 1.5x Bodyweight
  • Athlete: >235 lbs or 1.75x Bodyweight
How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (3)

The Bench Press

How Much Should I Be Able To Bench?

The bench press is the king of upper body barbell exercises.

This is the upper body exercise that allows you to lift the most amount of weight possible.

A strong bench press allows you to push items away from you while maintaining a stable shoulder position.

Check out our How to Bench Press Correctly and Safely Tutorial to see a full written description of this exercise.

Male Bench Standards

  • Decent: 135 lbs or 0.75x Bodyweight
  • Good: 185 lbs or 1x Bodyweight
  • Optimal: 235 lbs or 1.3x Bodyweight
  • Advanced: 275 lbs or 1.5x Bodyweight
  • Athlete: >315 lbs or 1.75x Body weight

Female Bench Standards

  • Decent: 80 lbs or 0.65x Bodyweight
  • Good: 95 lbs or 0.7x Bodyweight
  • Optimal: 115lbs or 0.85x Bodyweight
  • Advanced: 135 lbs or 1x Bodyweight
  • Athlete: >165 lbs or 1.25x Bodyweight
How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (4)

The Deadlift

How Much Should I Be Able To Deadlift?

There are two kinds of lifters in this world. Those who love the barbell deadlift, and those who hate it.

If done correctly, you will feel the deadlift in almost every muscle in your body.

The deadlift should be your strongest exercise. It is the movement that allows you to lift the most amount of weight possible.

Having a strong deadlift is beneficial because it will allow you to maintain a healthy spinal position when lifting items off of the floor.

Check out our How to Deadlift Correctly and Safely Tutorial to see a full written description of this exercise.

Male Deadlift Standards

  • Decent: 185 lbs or 1x Bodyweight
  • Good: 245 lbs or 1.3x Bodyweight
  • Optimal: 300 lbs or 1.65x Bodyweight
  • Advanced: 350 lbs or 2x Bodyweight
  • Athlete: >405 lbs or 2.25x Bodyweight

Female Deadlift Standards

  • Decent: 135 lbs or 1x Bodyweight
  • Good: 185 lbs or 1.3x Bodyweight
  • Optimal: 215lbs or 1.65x Bodyweight
  • Advanced: 265 lbs or 2x Bodyweight
  • Athlete: >295 lbs or 2.25x Body weight
How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (5)

The Overhead Press

How Much Should I Be Able To Overhead Press?

Out of the four barbell exercises, the overhead press aka the military press, is the one where you will lift the least amount of weight.

It requires you to bring a barbell from your shoulders to a complete overhead position without the use of momentum.

As simple as it sounds, it requires a lot of focus, strength, and dedication.

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Check out our How to Overhead Press Correctly and Safely Tutorial to see a full written description of this exercise.

Male Overhead Press Standards

  • Decent: 95 lbs or 0.5x Bodyweight
  • Good: 135 lbs or 0.65x Bodyweight
  • Optimal: 165 lbs or 0.85x Bodyweight
  • Advanced: 185 lbs or 1x Bodyweight
  • Athlete: 200 lbs or 1.25x Bodyweight

Female Overhead Press Standards

  • Decent: 45 lbs or 0.35x Body weight
  • Good: 65 lbs or 0.5x Body weight
  • Optimal: 95lbs or 0.75x Body weight
  • Advanced: 105 lbs or 0.8x Body weight
  • Athlete: 120 lbs or 0.9x Body weight
How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (6)

Squat, Bench Press and Deadlift Max Strength Calculator

What if you don’t know what your one rep max is?

There is a very simple calculation you can perform to estimate that number.

It is:

Weight lifted x Reps x 0.0333 + Weight Lifted

I don’t know who came up with it, but Jim Wendler’s 5/3/1 is the first place I saw it.

For example, let’s say you lift 185 lbs for 5 reps.

Your estimated one rep max would then be

185 x 5 x 0.0333 = 31

30.8 + 185 = 216 lbs

I have found that the formula is fairly accurate +/- 5-10 lbs.

However, it does become less accurate with an increasing amount of repetitions. Ideally, you should only use 6 reps or less when doing your calculation.

Summary of The Barbell Weightlifting Standards

These strength standards have been created with symmetric strength in mind.

To achieve your most optimal health, it is important to have a good baseline level of strength in all of the key functional movement exercises.

To optimize the health of your body, you should be able to squat and deadlift ~1.5x your bodyweight, bench press ~1.25x your bodyweight, and overhead press ~0.75x your bodyweight.

However, it isn’t enough to be able to lift heavy weights. You should also be able to move your own body around too.

Ok, now let’s talk about the other three exercises.

Here’s A FREE Workout Template To Help You Get Started!

Strength Standards For Body Weight Exercises

What about the core bodyweight exercises?

What is the optimal amount of pushups or pull-ups you should be able to do?

How long should you be able to hold a plank for?

Here is what you should be able to do in an ideal situation.

The Push-Up

How Many Push-Ups Should I Be Able To Do?

The pushup is long regarded as one of the best markers of upper body strength.

If you cannot do a single push-up, then you really have to start getting things back in order.

We have created an entire 10 Step Push Up Progression that you can do at our 30 Day Exercise Challenge For Busy Professionals.

Male Push-up Standards

  • Decent: 10
  • Good: 25
  • Optimal: 35
  • Advanced: 50
  • Athlete: 60

Female Push-Up Standards

  • Decent: 5
  • Good: 10
  • Optimal: 18
  • Advanced: 30
  • Athlete: 40

The Pull-Up

How Many Pull-Ups Should I Be Able To Do?

The pull-up is probably one of the most difficult exercises of all time. Most people cannot perform a single pull-up. This is unfortunate as the pull-up is the king of upper body exercises.

Don’t worry, you can still benefit from this exercise by performing negative pull-ups which we describe in detail in How To Do Pull Ups Correctly and Safely.

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How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (7)

Male Pull-up Standards

  • Decent: 3
  • Good: 8
  • Optimal: 12
  • Advanced: 15
  • Athlete: 20

Female Pull-Up Standards

  • Decent: 1
  • Good: 3
  • Optimal: 5
  • Advanced: 8
  • Athlete: 12

The Plank

How Long Should I Be Able To Plank?

The plank is one of the best core exercises there is. It is so simple, yet so effective.

Ab exercises should rarely involve excessive movement of the spine. And if you are still doing sit-ups, please stop.

You must be able to hold a plank for at least 1 minute if you want to have a healthy body. This is certainly doable compared to what others have done.

Male and Female Plank Standards

  • Decent: >20 seconds
  • Good: >45 seconds
  • Optimal: >60 seconds
  • Advanced: >90 seconds
  • Athlete: >120 seconds
How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (8)

Bonus: Grip Strength

How Strong Is your Grip?

Last but not least – it’s important for you to have a strong grip.

Several studies have concluded that your grip strength is an indirect measure of your endurance, total body strength, and overall health. [Study 1] [Study 2] [Study 3] [Study 4] [Study 5].

It’s also a great way to make a good first impression when shaking someone’s hand.

So what’s the easiest way to test your grip strength?

Hanging from a bar.

The good news is, training the pull-up and the deadlift will improve your grip strength indirectly.

But here are some benchmarks you should shoot for.

Grip Strength Standards

  • Decent: 30 second hang (two arms)
  • Good: 45 second hang (two arms)
  • Optimal: 60 second hang (two arms)
  • Advanced: 15 second one arm hang
  • Athlete: 30 second one arm hang

How Do I get Stronger?

Getting stronger requires three things.

  • Proper exercise selection
  • An easy to follow workout program
  • Consistency

With that said, it is important that you set reasonable goals. 95% of people should reach theOptimal strength level within their lifetime.

A much smaller percentage will reach the Advanced level. But that’s okay.

You should only focus on improving yourself day after day, week after week.

How Do You Compare To These Standards Of Strength?

I hope that these numbers have motivated you (and not discouraged you) to achieve optimal levels of standard strength.

Now is as good a time as any to set and achieve whatever weightlifting goal you desire.

Need help?

Don’t worry.

This is why we have created The WCT Strength Training Program For Busy Professionals.

It is a 15-week weight training program designed to get you results fast while minimizing the time you need to spend at the gym.

Youll learn:

  • what exercises to do
  • how to do them with proper form
  • how much weight to use
  • how many sets and reps to do
  • when to increase weight
  • and more

There are both male and female options.

Final Words On Achieving An Elite Level of Strength

We chose the basic barbell exercises as our tests as they allow you to train many muscle groups at once and display a high level of functional strength.

With that said, there are many other ways to demonstrate strength such as in the Olympic lifts (which includes the clean & jerk and snatch) and sprinting.

(Video) How age affected RONALDINHO skills 😓

However, these movements require a high degree of skill and aren’t applicable to a large number of people.

But now we want to hear from you.

What do you think of our overall strength standards?

Do you see yourself accomplishing these goals?

Any other standards you would add to the list? Leg Press? Barbell Row?

Comment below and let us know.

Related Articles On Strength Standards:

  • How Often Should I Workout?
  • How Many Sets and Reps Should I Do?
  • How Should I Structure My Training Program?

In addition, you can also check out to see it all put together in one place!

How Strong Are You? [Realistic Strength Standards For Busy People] - The White Coat Trainer (2023) (9)

Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex & Brittany Robles are physicians, NASM CPTs, health & fitness experts, and founders of The White Coat Trainer: a site dedicated to improving the health and fitness of busy professionals. Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader’s Digest, Livestrong, and The Active Times. Learn more about them here.

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What are good strength standards? ›

To optimize the health of your body, you should be able to squat and deadlift ~1.5x your bodyweight, bench press ~1.25x your bodyweight, and overhead press ~0.75x your bodyweight.

How strong do you have to be to be considered strong? ›

The Ultimate Strength Chart: Are You Strong Or Not?
Middleweight Up to 165 Lbs.80160
Light-heavy Up to 181 Lbs.90180
Middle-heavy Up to 198 Lbs.95190
Heavyweight Unlimited110225
3 more rows
Dec 13, 2018

What is Tim Henriques strength standard? ›

Tim Henriques' Strength Standards

Decent is the level you should be able to achieve after around 6 to 12 months of consistent strength training. Good is the level you should be able to achieve after around 1 to 3 years of consistent strength training.

Is the 1000 pound club impressive? ›

Joining its ranks is simple, but far from easy: You must achieve a combined 1RM total of 1,000 pounds in the squat, bench press, and deadlift. That's an incredibly impressive amount of weight, which is why hefting it is such an honored strength standard.

How do I know my strength level? ›

Measuring muscular fitness

Pushups can help you measure muscular strength. Pushups can help you measure muscular strength and endurance. If you're just starting a fitness program, do modified pushups on your knees. If you're generally fit and able to do them, do classic pushups.

Can you be strong but not fit? ›

Although muscle strength and size seem to go together, Dr. Hoffman says they are independent -- some people can gain muscle size but not much strength; others can gain strength but not much size.

How strong should the average man be? ›

According to data from ExRx as well as from Mark Rippetoe (of Starting Strength), the average untrained man can press 85 pounds overhead for a single repetition. Then, with a couple months of practice, he can overhead press 115 pounds.

How strong is the average man? ›

After a year of training, the average man can lift: 330 pounds on the back squat. 215–235 pounds on the bench press. 335–405 pounds on the deadlift.

What is a good benchmark for strength? ›

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.

How much can Martins licis bench? ›

Barbell Stats
Bench Press575
Strongman Deadlift (with straps)1021
Hummer Tire Strongman Deadlift (with straps)1140
Log Lift441
1 more row

What are the general strength? ›

General strength refers to exercises, movements and muscle groups that are not specific to the running motion or that don't contribute directly to propelling you forward as quickly and efficiently as possible.

Who is the strongest pound for pound lifter? ›

Of all these experiences, though, one of the most unique was talking to the greatest pound-for-pound powerlifter of all time, Mighty Joe Bradley.

Is the 1500 pound club impressive? ›

A 1500 pound 3-lift total is a huge accomplishment, and will be hard to beat at most local, natural powerlifting meets.

Is it possible to bench 700 pounds? ›

That means Harris is the lightest athlete to ever bench press 317kg (700lb). He stands alone as the only athlete to do so with a bodyweight under 136kg (300lb).

How do I know if Im strength training enough? ›

An increase in strength is also a good indicator you are working hard enough. If you're able to hold a plank longer, run faster or complete a set of squats with less of a burn, these are all signs that your strength is increasing, which means your workouts are working!

How do you know if your strength training is good? ›

6 Signs You Had A Good Workout
  1. Good Sleep. A telltale sign that you had a good workout is if you have a good night's sleep afterward. ...
  2. Soreness. If you train hard for thirty minutes to an hour and feel sore later on, this means you truly worked out your body. ...
  3. Muscle Pump. ...
  4. Hunger. ...
  5. Energy. ...
  6. Muscle Fatigue.
Nov 14, 2019

Why are some people skinny but super strong? ›

Part of the reason for skinny, but strong is the number of reps. Too many—12 or more, improves endurance, not bulk. Too few, three reps or fewer, gives you power and strength but not muscle growth. Not working to metabolic fatigue will keep you strong but skinny, too.

Can you be strong and have no muscle? ›

THE BOTTOM LINE: Yes, it is possible to be strong—and to get stronger—without having enormous muscles.

Why am I strong but no big muscles? ›

Strength and muscle size are not necessarily connected. Getting muscles to grow, called hypertrophy, is the result of lifting moderate to heavy loads with moderate repetitions (6-12) and higher volumes (sets). Additionally, diet and recovery need to be conducive to that end.

What age are men most strong? ›

Strength peaks at age 25.

Your muscles are at their strongest when you're 25, although for the next 10 or 15 years they stay almost as hefty - and this is one of the traits that can be most easily improved, thanks to resistance exercise.

At what age men are strong? ›

Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.

What age are men most physically strong? ›

Men are the strongest between 26 and 35 years of age.

But of course there are individual differences between athletes and some people peak before or after that age window.

Are heavier guys stronger? ›

Key Points. Heavier people not only have more fat mass but also more fat-free mass, likely making them stronger (in absolute sense) compared to normal-weight people. Heavier people are more positive about strength exercises compared to (1) normal-weight people and (2) aerobic exercises.

Why do girls like strong guys? ›

The researchers point to "ancestral cues," an evolutionary relic of ancient human mating rituals. Ancient women would instinctually have chosen men who were better able to provide for and protect them and their families. It's only natural to assume bigger and stronger men would do this more adequately.

Can a skinny guy be stronger than a muscular guy? ›

Can A Skinny Person Be Stronger Than A Muscular Guy? Yes. This is due to the fact that strength is more of a neurological function than a muscle function, and some skinny guys have better biomechanics for specific lifts. It's usually a combination of these factors that allows a small guy to out-lift a big guy.

What is the best percentage to work in strength? ›

Training above 90% is best done for short training cycles to learn to demonstrate the strength you built via training in the 80-90% range. Training between 92 and 100% can lead to rapid gains in strength in the well-trained individual, but mostly through improvements in neural factors.

How do you know if a benchmark is good? ›

How to set benchmarks
  1. Determine what you're going to measure. To do this, you need to identify your key performance indicators (KPIs). ...
  2. Research your competitors and your industry. ...
  3. Draw a line in the sand (i.e. set your benchmarks). ...
  4. Communicate targets based on researched benchmarks. ...
  5. Measure and improve.
Mar 24, 2016

What are the characteristics of a good benchmark? ›

According to CFA Institute, an appropriate benchmark is one that is specified in advance and is relevant, measurable, unambiguous, representative of current investment options, accountable, investable, and complete.

What is the strongest bench ever? ›

The current world record (equipped, with shirt) is held by Jimmy Kolb: on Feb. 27, 2022, at the 2022 IPA Pennsylvania State Powerlifting Championships, he successfully locked out 599 kg (1,320 lb), beating the previous record by more than 86 kg (190 lb).

How much can the strongest 17 year old bench? ›

Powerlifter Josh Greiner Smashed Teen World Records In Training at 17 Years Old
  • Squat — 300 kilograms (661.4 pounds) 10-kilogram (22-pound) PR. ...
  • Bench Press — 210 kilograms (463 pounds) 10-kilogram (22-pound) PR. ...
  • Deadlift — 265 kilograms (584.2 pounds)
  • Total — 775 kilograms (1,708.6 pounds)
Mar 2, 2021

What is Bradley Martyn max bench? ›

Given his significant bench press (well over 400 pounds) and all the bodybuilding workouts he enjoys, he actually has an incredibly good front rack position, but that makes sense. Despite his popular image as a bodybuilder and front squat aficionado, Martyn started out as a weightlifter before diving into bodybuilding.

What is an example of strength in workplace? ›

Strength No. 1: Committed work ethic Putting in extra hours never hurts. But employers can still value people who watch the clock and work hard by doing their work efficiently and not wasting time, exceeding expectations by doing that little something extra and, especially, showing initiative.

What is your strength example answer? ›

“I think my greatest strength is as a problem solver. I have the ability to see a situation from different perspectives and I can get my work done even in the face of difficult obstacles. I also feel that my communication skills are top-notch.

Who are the strongest pound for pound people? ›

Powerlifting fans might tell you that Ed Coan is, pound for pound, the strongest man who's ever lived or that the far larger Andy Bolton is the overall strongest. Fans of the WSM competition might point to three-time winner Bill Kazmaier or five-time winner Mariusz Pudzianowski.

What country has the strongest men? ›

Iceland boasts of some of the strongest people in the world. With names like Jón Páll Sigmarsson, Magnús Ver Magnússon and Hafþór Júlíus Björnsson—the Mountain from Game of Thrones—Iceland has cemented itself as a veritable breeding ground for giants.

Who is best weight lifter of all time? ›

Naim Suleymanoglu, who was known as the best weightlifter in history thanks to his golden medals and world records at Seoul 1998, Barcelona 1992 and Atlanta 1996 Summer Olympics, passed away on 18 November. Naim Suleymanoglu, byname Pocket Hercules was born on January 23, 1967.

Who is the strongest natural lifter? ›

Hall, who claims God as his coach, is known as the "World's Strongest Drug-Free Man".
Mike Hall (powerlifter)
Mike Hall
Height6 ft 2 in (1.88 m)
SpouseToni Hall
ChildrenRenata, Briana and Brittany
4 more rows

What percentage of the population can bench 225? ›

When speaking in terms of global population, being capable of performing the bench press with 225 pounds of weight is a rather impressive feat - especially if one considers the fact that the estimated number of people strong enough to do so is less than 1%.

Is there a 750 pound club? ›

The 750 Club isn't technically a club that you sign up for, just a club of people who have accomplished lifting 750 total pounds in 3 total lifts.

Has anyone benched 1000 pounds? ›

Tyler Butcher, of Oregon, bench presses 1,000 pounds.

How rare is a 300 lb bench press? ›

Generally, about 1 out of every 8-10 males attending the school will be able to bench 300 or more by the time they graduate. Of course, the people attending a personal training school are more fit than the normal population, but it just isn't that rare.

What percent of the world can bench 315 pounds? ›

At a global scale, approximately only 0.3-0.5% are able to do so. What Does "Benching 315" Mean?

Is a 1500 lb total good? ›

A 1500 pound 3-lift total is a huge accomplishment, and will be hard to beat at most local, natural powerlifting meets.

Is 1.5 bodyweight bench good? ›

Similarly, an intermediate lifter should be able to bench press around 1-1.5 times of his bodyweight for 1-3 reps. Talking about advanced lifters, bench pressing poundage that equals or exceeds twice their body weight would be considered elite.

How rare is a 405 bench press? ›

How rare is 405 bench? If you weigh 220lbs, a 405lbs bench press would put you in the 94% percentile of all lifters in the world. How rare is a 405lbs bench press?

Is a 1500 total impressive? ›

A 1500 puts you in nearly the 95th percentile of all 1.7 million test takers.

Is benching 75% of your bodyweight good? ›

Men tend to be strongest in their twenties and thirties and can increase their bench press weight during this time.
Bench press average by age.
AgeTotal weight
20–29100 percent of your body weight
30–3990 percent of your body weight
40–4980 percent of your body weight
50–5975 percent of your body weight
Jun 14, 2019

Can the average man bench 135? ›

Among the average individual, being able to perform a bench press of 135 pounds is actually quite possible - though nearing the upper limit of their capabilities.

How much should a 135 man bench? ›

How to Properly Determine The Average Bench Press Weight For Your Body Type
165 lbs120320
181 lbs130245
198 lbs135360
220 lbs140380
6 more rows
Sep 7, 2021


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Author: Ms. Lucile Johns

Last Updated: 03/11/2023

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Name: Ms. Lucile Johns

Birthday: 1999-11-16

Address: Suite 237 56046 Walsh Coves, West Enid, VT 46557

Phone: +59115435987187

Job: Education Supervisor

Hobby: Genealogy, Stone skipping, Skydiving, Nordic skating, Couponing, Coloring, Gardening

Introduction: My name is Ms. Lucile Johns, I am a successful, friendly, friendly, homely, adventurous, handsome, delightful person who loves writing and wants to share my knowledge and understanding with you.