But youre not sure how that compares with what you should be capable of. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness. Strength training can also heighten metabolism and improve self-image. In other words, check your ego at the door. With a novice, intermediate, advanced or elite level of weight training, her average bench press weight should be about 85, 95, 125 and 150 pounds respectively. At the advanced level, the number is 290 pounds. Thus normative values of how much the average female can bench press help quantify whether you really qualify as strong or not. Even if you weigh less than 100 pounds, you can work your way up to benching north of 260 -- emulating Justina Kozdryk of Poland. If you stand around 5 feet, 4 inches tall and weigh 166 pounds, you meet the U.S. average for women over the age of 20 years old. ", Centers for Disease Control and Prevention: "National Center for Health Statistics: Body Measurements", Journal of Applied Physiology: "Neither Load nor Systemic Hormones Determine Resistance Training-Mediated Hypertrophy or Strength Gains in Resistance-trained Young Men". Body Plan, and owner of FitnessQuest10 in San Diego. If you're looking to lift heavier, make sure you have a spotter with you. An award-winning writer and editor, Rogue Parrish has worked at the Washington Post, the Baltimore Sun and at newspapers from England to Alaska. Meanwhile, the average bench press standard for an untrained woman who weighs 165 pounds is a bench of 80 pounds, or 95 for a novice. A Trainer Shared His Top Tip for Bicep Workouts, Noah Schnapp Confirms Will Byers' Sexuality, 34 Gifts Your Groomsmen Will Actually Keep, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Instead of performing the move from start to finish, take 5 to 7 seconds to lower the bar to your chest. Our product picks are editor-tested, expert-approved. Test YourselfMake sure you always have a spotter. On your fourth set, choose a heavy weight that you can bench for only 3 reps in a row. Untrained lifters, for example, can generally bench about half their body weight -- 50 pounds for women weighing around 97 pounds, and 90 pounds for those weighing 198 pounds. Do this: With a spotter, load up a barbell with weight that is 10 to 20 percent heavier than your 3RM. American Council on Exercise: Barbell Bench Press, MayoClinic.com: Weight Training: Improve Your Muscular Fitness, American Council on Exercise: Strength Training 101. That jumps up to 175 for a novice and 215 for an intermediate lifter. Then have your spotter assist you in pressing the bar back up to the top. The Average Weight for Barbell Shoulder Presses. But don't get too bent out of shape over numbers. An elite lifter -- one who competes in strength competitions -- can lift right around her body weight, or a bit more. Read more: 9 Essential Strength Benchmarks for Men. According to ExRx.net, a woman who weighs 97 pounds and is untrained in the exercise should be able to press 50 pounds. A woman who weighs 132 pounds, for example, should be able to lift significantly more weight during the bench press than a lighter woman. Knowing the bench-pressing standards is just the start of the discussion. A 181-pound woman without any weight-training experience should be able to bench press 85 pounds, on average. As a woman's body weight increases, so too should her strength. Though ExRx.net's chart serves as a handy rough guideline for fitness enthusiasts, newbies and trainers alike, knowing the average isn't the be-all and end-all. You may never come close to the 600 pounds that womens world record holder Becca Swanson benched -- 2.5 times her body weight. Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need? When it comes to figuring out exactly how much you should be able to bench for your age, Durkin suggests testing your 3-rep maximum (3RM) over your 1-rep maximum (1RM). One question that will always be heard around the gym: How much do you bench? Simply put, a 100-pound woman who can bench 150 pounds is twice as strong as a 200-pound woman who can do the same. In his Chicago Tribune interview, the professor lays his well-researched findings out flat: "I think a lot of the variables in a resistance training program rest, sets, loads and other variables are largely redundant in their capacity to bring about strength and (bigger muscles). Centers for Disease Control and Prevention: Body Measurements, Lon Kilgore: Bench Press Strength Standards, Strength Training for Women; Lori Incledon, ExRx.net: Weightlifting Performance Standards, Privacy Notice/Your California Privacy Rights. On average, a 132-pound woman new to weight training should be able to press 70 pounds. As you get older, estimates for your bench press maximum tend to drift downward. What Are Good Dumbbell Weights to Start Bench Pressing With? With that info in hand or your own stats in mind you can pop on over to the National Strength and Conditioning Association-approved ExRx.net official Bench Press Standards chart.
Many people use the bench press exercise as an overall measure of upper-body strength, but even if you have no aspirations of becoming a bodybuilder, this exercise is useful. All rights reserved. Unrack the bar and straighten your elbows. As kinesiology professor Stuart Phillips told the Chicago Tribune in a July 2012 interview, "Consistent practice combined with good nutrition and practicing good form and working to fatigue no matter what the load is what makes up the majority of results.". In Strength Training for Women, trainer Lori Incledon explains the importance of measuring strength relative to your body weight. So while average figures can help you find a starting point or a barometer (and satisfy your natural curiosity about who's lifting what), it's essential to focus on the "your" when talking about your workout. Boost your bench with this training technique. We may earn a commission through links on our site. While Swanson holds the overall poundage record, Laura Phelps-Sweatt has lifted the highest multiple of her body weight, benching 530 pounds when she weighed 163 pounds, or 3.25 times her body weight. Youll measure your strength and pushing power without running the risk of injury that comes along with a 1-rep max test, he says. Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. Center's for Disease Control and Prevention's National Center for Health Statistics, ExRx.net official Bench Press Standards chart, 4 Signs You're Ready to Lift Heavier Weights, 10 Upper-Body Exercise Swaps to Amp Up Your Results, Chicago Tribune: "Light Lifting, Big Muscles? The weight that the average female can bench press depends not only on her body weight, but also her experience with strength training. She's also a property manager and writes on DIY projects. With additional experience, generally a year or two at each level, you can bench 95 pounds as a novice, 105 pounds as an intermediate, 145 pounds as an advanced lifter and 185 pounds as an elite lifter. Warm up with presses. THE AVERAGE GUYS 3RM BENCHAge Total (weight)20-29 100% of your bodyweight30-39 90% of your bodyweight40-49 80% of your bodyweight50-59 75% of your bodyweight. Lie on your back on the weight bench with the barbell roughly at eye level. The bench press is important for bragging rights, but its also one of the greatest measures of overall upper-body strength, says Todd Durkin, C.S.C.S., author of The IMPACT! By performing strength-training exercises such as the bench press -- regardless of overall strength -- a woman can augment her health in a variety of ways. And if you fall flat, try Durkins bench-press-boosting advice to push past your plateau. That means you can use a higher amount of weight to build strength and power throughout the movement, eliminating your sticking points over time, explains Durkin. Dont settle for average. Perform 3 sets of 3 to 5 reps, resting 2 to 3 minutes between sets. Few exercises stir up as much weight room bravado as the bench press sometimes, it feels like "How much do you bench?"
For a woman who weighs 181 pounds, the average weight of her bench press is expected to be substantially heavier than that of a lighter woman. 2019 www.azcentral.com. You may be able to find more information about this and similar content at piano.io, This Simple Drill Builds Forearm Strength, This Outdoor Lunge Series Builds Your Legs, A Physical Therapist's Tips for a Better Deadlift, Trainer Shares How to Deadlift for Hamstring Gains, Apply for Our Strength In Diversity Program Here, Men's Health Knows There Is Strength in Diversity, Marcus Filly Ends Arm Day With This KB Finisher, The EZ Bar Incline Row Lets You Lift Heavy, A Strength Coach Ranked All the Glutes Exercises. is the gym equivalent to "Hi, what's your name?" At a novice or intermediate level, she should be able to press 65 or 75 pounds, respectively. Read more: 4 Signs You're Ready to Lift Heavier Weights. How Much Should a Person at 40 Years Old Bench Press? ", Read more: 10 Upper-Body Exercise Swaps to Amp Up Your Results. Being able to press at least your body weightor a good portion of itabove your chest proves to all fellow men that youre hitting the mark in the gym. And be sure to increase your weight incrementally so you don't hurt yourself. The Ideal Weight and Body Fat Percentage for a 5' 4" Female. If you are completely untrained, you should be able to press 80 pounds on a first try, according to metrics for women under age 40 developed by powerlifter Len Kilgore. The amount you can bench press increases in proportion to your body weight. Going back to Phillips, his findings published as a study in the Journal of Applied Physiology in July 2016 reveal that lifting three sets of weight at 30 percent of your one-rep maximum (the amount of weight you can lift, at most, for a single repetition) actually makes for more muscle gains than lifting at 80 percent of your maximum. Men's Pushup, Pullup, Squat, Deadlift and Bench Press Standards. It's important to use proper form when bench pressing, not only for more accurate measures of your average bench press, but also to help prevent injury. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. And when you see that the world record for the bench press a whopping 739.6 pounds was set by Julius Maddox in September 2019, it's hard not to wonder how you compare. What Is a Good Max for Bench Pressing for a Cornerback? For most guys, they fail in one of two places: when attempting to move the weight off of their chests at the bottom of the move or when trying to straighten their arms like the couple inches at the top of the move, he says. You might have wandered over to the bench at your gym and pressed a perfectly respectable 80 pounds on your first try. Then compare how you did to the average guy in the 3RM bench chart above. Perform 3 sets, increasing the load 10 to 15 percent each set, and resting for 1 to 2 minutes between each set. Ready to work on your bench press and possibly set a personal record? In addition to building stronger muscles, the bench press and other strength-training exercises contribute to greater connective tissue strength, which can limit risk of injury during many activities.