Strength Level Calculator
Bench Press Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Bench Press is about 100 kg (220 lb) and advanced is about 127 kg. For a 60 kg (132 lb) woman, intermediate is about 48 kg and advanced about 67 kg. Enter your own numbers below to see your level.
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Bench Press strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 36 kg · 79 lb | 51 kg · 112 lb | 74 kg · 163 lb | 97 kg · 214 lb | 126 kg · 277 lb |
| 70 kg · 154 lb | 45 kg · 99 lb | 62 kg · 137 lb | 87 kg · 192 lb | 112 kg · 248 lb | 143 kg · 316 lb |
| 80 kg · 176 lb | 54 kg · 120 lb | 73 kg · 161 lb | 100 kg · 220 lb | 127 kg · 280 lb | 160 kg · 352 lb |
| 90 kg · 198 lb | 63 kg · 139 lb | 84 kg · 184 lb | 112 kg · 247 lb | 140 kg · 310 lb | 175 kg · 385 lb |
| 100 kg · 220 lb | 72 kg · 158 lb | 93 kg · 206 lb | 123 kg · 272 lb | 153 kg · 338 lb | 189 kg · 416 lb |
| 110 kg · 243 lb | 80 kg · 177 lb | 103 kg · 227 lb | 134 kg · 295 lb | 165 kg · 364 lb | 202 kg · 445 lb |
| 120 kg · 265 lb | 88 kg · 194 lb | 112 kg · 247 lb | 144 kg · 318 lb | 177 kg · 389 lb | 214 kg · 473 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 13 kg · 29 lb | 23 kg · 50 lb | 41 kg · 90 lb | 59 kg · 130 lb | 84 kg · 186 lb |
| 60 kg · 132 lb | 17 kg · 38 lb | 28 kg · 62 lb | 48 kg · 105 lb | 67 kg · 148 lb | 94 kg · 207 lb |
| 70 kg · 154 lb | 21 kg · 46 lb | 33 kg · 73 lb | 54 kg · 119 lb | 75 kg · 165 lb | 102 kg · 226 lb |
| 80 kg · 176 lb | 25 kg · 54 lb | 38 kg · 83 lb | 60 kg · 132 lb | 82 kg · 180 lb | 110 kg · 243 lb |
| 90 kg · 198 lb | 28 kg · 62 lb | 42 kg · 93 lb | 65 kg · 143 lb | 88 kg · 194 lb | 118 kg · 259 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Bench Press strength level?
- Enter your Bench Press one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Bench Press weight?
- The median (intermediate) Bench Press one-rep max is about 100 kg for an 80 kg man and about 48 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Bench Press for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Bench Press at about 100 kg (220 lb) and advanced at about 127 kg (280 lb). For a 60 kg (132 lb) woman, intermediate is about 48 kg (106 lb) and advanced about 67 kg (148 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.