Whether you’re a novice to fitness or a seasoned guru, there’s most likely been a point where you’ve questioned – how much should I be able to bench? It’s common for people to question how much weight they should be able to lift and if they’re making development in their fitness journey. While you may begin off lifting less weight than you originally expected, consistency is crucial and as long as you stick with it you’ll be able to lift more weight before you know it.
Contents hide
Is Benching Your Bodyweight Good?
Is Bench Press A good Indicator of Strength?
Average Male Bench Press
Average female Bench Press
How Can I get better at Benching More?
One Repetition Max Bench Press
Endurance Max Bench Press
How Much Can The Rock Bench?
Wrap-Up
If you’re like me and question how much should I be able to bench – the answer isn’t an easy one. So many factors come into play like your fitness level, body weight and age. believe of it like this – how many times have you compared what you can do now versus when you were in your teens? The answer is most likely embarrassing to admit. So, let’s dive into how much you should be able to bench depending on a few different factors and statistics.
Is Benching Your Bodyweight Good?
If you’re able to bench your bodyweight, is that a good start? Yes, definitely! especially if you’re a lady or a larger sized man. A little to average-sized man should be able to bench press more than his body weight. However, a person who weighs around 250 pounds most likely won’t be able to lift his weight without following a serious fitness regimen.
Is Bench Press A good Indicator of Strength?
Did you know the bench press is one of three exercises done in a powerlifting competition? Along with a deadlift and squat, bench pressing is an accurate test of strength. The more weight you can bench, the stronger your upper body is.
Average Male Bench Press
It’s common for men to be able to lift more weight than women. However, men in their twenties and thirties are at their peak for stamina and lifting weights. when they hit around age forty, the amount of weight they can lift declines. Of course, there are always exceptions, and some men may be stronger during their forties and fifties than in their twenties. The following charts are bench press averages based on weight and age.
Body WeightUntrainedNoviceIntermediateAdvanced
11485110130180
12390115140195
132100125155210
148110140170235
165120150185255
181130165200275
198135175215290
220140185225305
AgeWeight
20-29100 percent of body weight
30-3990 percent of body weight
40-4980 percent of body weight
50-5975 percent of body weight
Average female Bench Press
For women wondering how much should I be able to bench, the answer differs from men. For women, their size and fitness level are the best indicators for determining how much they should be able to bench.
Liz Marsland, a Crossfit L-2 trainer at Crossfit Shapesmiths, says women should begin gently, especially if they don’t have a lot of upper-body strength. below is a graph that breaks down bench averages for women based on body weight.
Body WeightUntrainedNoviceIntermediateAdvanced
9750657595
105557080100
114607585110
123658090115
132708595125
1487590105135
1658095115145
18185110120160
19890115130165
199+95120140175
How Can I get better at Benching More?
It’s common to want to better yourself – and absolutely a good thing. So, what steps can you take to get better at benching more weight? For starters, take your time and build the weight gradually. They did not build Rome in a day and your muscles won’t be either. Results take time and consistency. As long as you put in the work, the results will come. here are more tips to get better at benching more weight:
Always method exceptional form in order to avoid injury and get the best results.
Increase the weight and lower the number of repetitions.
Vary your stamina training routine so that you target your entire body when working out.
Consider working out with a trainer if you requirement help with a program or to develop the most efficient workout plan tailored to you.
Maintain a healthy diet to help build lean muscles.
Give your body plenty of rest between workouts.
One Repetition Max Bench Press
Are you curious what your one repetition max bench press is? You can utilize a bench press calculator to find your one repetition max. They define a repetition max as the maximum force you can create with a singular muscle mass contraction. keep in mind that these are not 100% accurate and there is no one-size-fits-all approach. but determining your one rep bench press max on the calculator is absolutely a good starting point, and from there you can either scale up or scale down. To find your one repetition max, progressively increase the weight up until you figure out the one rep maximum weight that you’re able to lift.
Endurance Max Bench Press
While finding your one repetition max bench press is amethod to test your stamina with one single burst of muscle mass contraction, it tells you little about your endurance potential.
That is where the endurance max bench press is useful. This is an upper body stamina and endurance test that is commonly utilized in the NFL, NBA and NHL combines. Endurance max bench press is the maximum number of reps that are done using a set weight. For example, you may have a one repetition max of 250 pounds, but your endurance max bench weight may be 215 pounds benched ten times.
How Much Can The Rock Bench?
Who doesn’t idolize The Rock in some shape or form? That holds true especially if you’re into stamina and fitness. From his early days in the WWE and now years later, The Rock has maintained his sculpted physique and has many of us wondering what his trick is.
One of his best-kept secrets (because he doesn’t like to answer the question) is how much he can max bench press. While he likes to keep things low-key, we can estimate that The Rock has a one rep max bench press between 450 and 500 pounds.
Wrap-Up
The bench press is a good indicator of your general upper body strength. The more weight you can bench, the stronger your upper body is. When asking the concern how much should I be able to bench, keep in mind there are several factors such as bodyweight, fitness level and age to take into consideration.
You can utilize the above bench press average charts based on weight and age to get an idea of where you should fall. If you are able to bench press your bodyweight, you are the exception as less than 5-10% of the population are able to do that.
To get better at benching more weight, you have to be consistent with your workouts. Also, you can increase the weight you lift while lowering the number of repetitions. eat healthy and be sure to give your body plenty of rest in between workouts as that is when the muscle mass fibers repair and grow. Remember, Rome wasn’t built in a day!