Bench press strength standards

The bench press e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 80 kg; a 60 kg woman at 33 kg.

No recent single? Estimate it on the bench press one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.5 / 1 / 1.5 / 1.9 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	25	50	75	95
55 kg	27.5	55	82.5	104.5
60 kg	30	60	90	114
65 kg	32.5	65	97.5	123.5
70 kg	35	70	105	133
75 kg	37.5	75	112.5	142.5
80 kg	40	80	120	152
85 kg	42.5	85	127.5	161.5
90 kg	45	90	135	171
95 kg	47.5	95	142.5	180.5
100 kg	50	100	150	190
105 kg	52.5	105	157.5	199.5
110 kg	55	110	165	209
115 kg	57.5	115	172.5	218.5
120 kg	60	120	180	228
125 kg	62.5	125	187.5	237.5
130 kg	65	130	195	247
135 kg	67.5	135	202.5	256.5
140 kg	70	140	210	266

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.5 / 1 / 1.5 / 1.9 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	55	110	165	209
120 lb	60	120	180	228
130 lb	65	130	195	247
140 lb	70	140	210	266
150 lb	75	150	225	285
160 lb	80	160	240	304
170 lb	85	170	255	323
180 lb	90	180	270	342
190 lb	95	190	285	361
200 lb	100	200	300	380
210 lb	105	210	315	399
220 lb	110	220	330	418
230 lb	115	230	345	437
240 lb	120	240	360	456
250 lb	125	250	375	475
260 lb	130	260	390	494
270 lb	135	270	405	513
280 lb	140	280	420	532
290 lb	145	290	435	551
300 lb	150	300	450	570
310 lb	155	310	465	589

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.3 / 0.55 / 0.85 / 1.15 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	15	27.5	42.5	57.5
55 kg	16.5	30.5	47	63
60 kg	18	33	51	69
65 kg	19.5	36	55.5	75
70 kg	21	38.5	59.5	80.5
75 kg	22.5	41.5	64	86.5
80 kg	24	44	68	92
85 kg	25.5	47	72.5	97.5
90 kg	27	49.5	76.5	103.5
95 kg	28.5	52.5	81	109
100 kg	30	55	85	115
105 kg	31.5	58	89.5	120.5
110 kg	33	60.5	93.5	126.5
115 kg	34.5	63.5	98	132.5
120 kg	36	66	102	138
125 kg	37.5	69	106.5	144
130 kg	39	71.5	110.5	149.5
135 kg	40.5	74.5	115	155.5
140 kg	42	77	119	161

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.3 / 0.55 / 0.85 / 1.15 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	33	61	94	126
120 lb	36	66	102	138
130 lb	39	72	111	150
140 lb	42	77	119	161
150 lb	45	83	128	173
160 lb	48	88	136	184
170 lb	51	94	145	195
180 lb	54	99	153	207
190 lb	57	105	162	218
200 lb	60	110	170	230
210 lb	63	116	179	241
220 lb	66	121	187	253
230 lb	69	127	196	265
240 lb	72	132	204	276
250 lb	75	138	213	288
260 lb	78	143	221	299
270 lb	81	149	230	311
280 lb	84	154	238	322
290 lb	87	160	247	334
300 lb	90	165	255	345
310 lb	93	171	264	357

What each level means for the bench press

Beginner: Under 0.5 × bodyweight for men and 0.3 × for women (less than 40 kg at 80 kg, 18 kg at 60 kg). Where everyone starts.
Novice: From 0.5 × bodyweight for men and 0.3 × for women. A typical first year of consistent training lands here.
Intermediate: From 1 × for men and 0.55 × for women (80 kg and 33 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 1.5 × for men and 0.85 × for women (120 kg and 51 kg). Well past what a couple of years usually brings.
Elite: From 1.9 × for men and 1.15 × for women (152 kg and 69 kg). Competitive-level relative strength.

How to progress it in Beatweek

Barbell Bench Press runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the bench press standard: Barbell Bench Press, Paused Bench Press. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 70 kg × 5 reads “Intermediate, 38.33 kg to Advanced”.

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Questions

What is a good bench press for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 80 kg (1 × bodyweight), Advanced at 120 kg and Elite at 152 kg. Novice starts at 40 kg.

What is a good bench press for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 33 kg (0.55 × bodyweight), Advanced at 51 kg and Elite at 69 kg. Novice starts at 18 kg.

What bench press should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.5 × bodyweight for men and 0.3 × for women, which is 40 kg for an 80 kg man and 18 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 1 × and 0.55 ×.

What counts as an elite bench press?

Elite means competitive-level relative strength: an e1RM of 1.9 × bodyweight for men and 1.15 × for women, so 152 kg for an 80 kg man and 69 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb.