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How Much Can the Average Individual Lift When Doing a Bench Press
The Bench Press is a popular exercise that is often used to measure how strong an individual is. Some people who have consistently been performing exercises to increase strength will be able to Bench Press much more than those who have never performed the exercise before. There are many factors that can impact the amount of weight you can Bench Press such as your age, gender, weight, and lifting experience.
If you have never tried the Bench Press before, check out our full exercise tutorial to learn exactly how to perform the Bench Press. We suggest starting out with just the Barbell so you can learn the proper mechanics of the movement, and then add weight as you progress.
What’s The Average Bench Press Weight
The average Bench Press weight will be dependent on multiple factors. An experienced lifter will be able to achieve a greater average Bench Press weight compared to a novice as they most likely have built the strength and have the proper form to lift heavier loads. Someone who is new to the Bench Press will not be able to lift as much weight as they need to learn the movement pattern and build strength.
Average Bench Press by Age
As we age, we lose muscle mass and size. Though, through exercise, we can maintain and prolong this muscle wasting. Keeping this in mind, it is safe to assume that a novice lifter who is 30 years old will be able to Bench Press more than a novice lifter who is 80 years old.
A better predictor of an average Bench Press than age is weight. According to the Centers for Disease Control and Prevention, the average adult male in the United States over 20 years old weighs 199.8lbs. When compared to this average Bench Press chart that is recommended by the American College of Sports Medicine, the average Bench Press for a novice male is roughly 175lbs and for an advanced lifter is 290lbs. For a female, the average weight for women over 20 in the United States is 170.8lbs. When compared to the chart, the average bench press for a novice female is roughly 95lbs and for an advanced lifter is 145lbs.
Average Bench Press by Age and Gender
| Age | Male (lbs) | Female (lbs) |
|---|---|---|
| 15 | 75 lbs | 45 lbs |
| 20 | 93 lbs | 57 lbs |
| 25 | 99 lbs | 60 lbs |
| 30 | 99 lbs | 60 lbs |
| 35 | 95 lbs | 57 lbs |
| 40 | 90 lbs | 54 lbs |
| 45 | 83 lbs | 50 lbs |
| 50 | 75 lbs | 45 lbs |
| 55 | 68 lbs | 41 lbs |
| 60 | 60 lbs | 37 lbs |
Source: ExRx.net
Average Male Bench Press
Every male differs in age, weight, height, and lifting experience. A male who is 180lbs will not be able to Bench Press that same amount of weight as a 250lb male. Following the information that we stated above, the average male Bench Press for an untrained individual is 135lbs, a novice is 175lbs, intermediate is 215lbs, advanced is 290lbs and elite is 360lbs.
Average Bench Press for a 15-Year-Old
It is hard to say what that average Bench Press for a 15-year-old boy should be due to different builds, weights, and experience levels. Overall, a novice lifter would not be able to bench as much as an experienced lifter. It is important to remember that if you are lifting too much weight, you can succumb to injury. Be sure to always use a spotter. If your form starts to falter, this can be a good indicator that you are lifting too heavy.
Average Bench Press for Teenagers Ages 12 to 18 Years Old
| Age | Boys (Body Weight %) | Girls (Body Weight %) |
|---|---|---|
| 12 | 50% - 70% | 40% - 60% |
| 13 | 80% | 70% |
| 14 | 100% | 70% |
| 15 | 100% | 80% |
| 16 | 120% | 80% |
| 17 | 120% | 80% |
| 18 | 130% | 90% |
NFL Combine Bench Press Average
During the NFL combine, players perform a Bench Press of 225lbs. The goal is to see how many reps they can perform. According to Sporting News, the record holder is Stephen Paea who performed 49 reps in 2011. The NFL combine bench press average for the top five since 2006 is 44.
Stephanie Zaban (R. Kin & MPK)
Stephanie graduated from the University of Western Ontario with an Honours Specialization BA in Kinesiology. In addition, she accomplished a Master of Professional Kinesiology, (MPK) from the University of Toronto.
Stephanie Zaban is a Registered Kinesiologist from the College of Kinesiologists of Ontario.
https://www.yourhousefitness.com/personal-trainers/stephanie-zaban
