Benchpress Benchmarks

Benchpress

We've done the research so you don't have to; below is a list of the best sites to use to benchmark your time in the Benchpress. This list was most recently updated on August 15, 2023. We'll update again as new sources become available or old one’s change.

Source	Average Benchmark	Dataset	Data Source
Mens Fitness & Health	Example, if you are 34 years old, weigh 171 pounds, and lift 185 pounds, your lift-to-bodyweight ratio as 185/171 = 1.08. The corresponding row in the 30-39 age-group column shows a percentile ranking of 75. That means you can lift a greater proportion of your bodyweight than 75% of the men in your age group.	Percentile based (increments of 5) 5 Age Categories Ages 20-60+	Data compiled by Everett Harman holds a Ph.D. in exercise science from the University of Massachusetts. He served for 24 years as a civilian research physiologist for the U.S. Army, conducting studies in biomechanics and exercise physiology, and evaluating the effectiveness of training programs for improving physical performance. Sample size and composition not available.
Strength Level	Beginner 0.50x Novice 0.75x Intermediate 1.25x Advanced 1.75x Elite 2.00x (in regards to your bodyweight)	Male and Female 5 strength levels By bodyweight 110-310 lbs 16 Age Categories Ages 15-90	Data compiled by Owner Michael Clark. Data is based on user inputs to system and anaylized by computing processes. We set standards based on what people put into the calculator. This allows us to provide standards that do not exist anywhere else on the web. We carefully judge each lift and lifter to see if we should include that lift when calculating the standards. Sample size and composition not available.
HoneHealth	1:1 (average, regarding bodyweight)	Averages	Data compiled by Sydney Bueckert is a Fitness & Nutrition Editor at Hone Health. She is a qualified fitness instructor with her BS in Kinesiology, NASM CPT, CES, FNS, and GPTS, and a passion for human performance and corrective exercise. Data based oin scholarly articles from the National Library of Medicine. Sample size and composition not available.
Fitness Volt	Average = 100% of your bodyweight	Bodyweight 114-320+ lbs 5 strength levels Male and Female 4 Age groups Ages 20-59	Data compiled by Andrew Peloquicn a NFPT- Certified Personal Trainer. Sample size and composition not available.
Strength Log	Intermediate Male 220 lb Female 104 lb	Male and Female 5 strength levels By bodyweight 90-310 lbs Bench Press Calculator Percentile Calculator Kilograms and Pounds	Data compiled from internal user input on highly rated application StrengthLog devloped by a team of powerlifters and nutrition specialists. Sample size and composition not available.
Art of Manliness	Beginner 1x bodyweight Intermediate 1.2x bodyweight Advanced 1.5x bodyweight	3 Fitness Levels Novice through Advanced Male only	Data compiled by Brett & Kate McKay, founders of AOM, the largest independent mens interest magazine on the web. Sample size and composition not available.
Healthline	Average = 90% bodyweight	Male and Female Bodyweight 114-320+ lbs 4 Age groups Ages 20-59	Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness Sample size and composition not available.

Test yourself and compare your total fitness level to others from around the world. We use real-time data from all ages and fitness levels.

Learn More