Average Bench Press by Age, Gender & Bodyweight

You just benched a number, and now you want to know whether it counts as good. The honest answer for 2026: the average male bench press for a trained recreational lifter is 217 lb / 98 kg for a one-rep max, and the average for a trained female lifter is 111 lb / 50 kg — drawn from 48,420,918 bench press lifts in Strength Level's community standards database, accessed May 6, 2026.

But that single number is the wrong tool for almost everyone reading this page. A 150 lb beginner, a 220 lb trained lifter, a 55-year-old returning to barbells, and a 25-year-old competitive powerlifter are not the same person, and they should not measure themselves against the same line. By the time you reach the bottom of this guide, you'll know the right benchmark for someone with your bodyweight, age, sex, and training history — and you'll know how to track whether your bench is actually getting stronger week to week.

This is what we look at every day inside Stronger, the gym tracker our team has built for serious lifters. We've watched lifters either crush themselves with the wrong comparison or coast on a benchmark that was too easy. The way out is the same in both cases: pick the right lens, then track the right thing.

Average bench press benchmarks at a glance

If you only have thirty seconds, here's the cheat sheet. These bodyweight ratios come from Strength Level's male and female barbell-bench-press standards.

So if you weigh 180 lb and you're a man, "average for a trained lifter" lands around 225 lb. If you weigh 150 lb and you're a woman, "average for a trained lifter" lands around 115 lb. These ratios assume you actually train — they are not "average for the general population."

If you're a competitive powerlifter, you'll need higher numbers. Strength Origins' 2025 OpenPowerlifting-derived dataset reports a 50th-percentile raw drug-tested powerlifting bench of 287 lb / 130 kg for men and 143 lb / 65 kg for women across 58,154 lifters in sanctioned full-power meets.

That's the headline. Now we'll show you how to read it without fooling yourself.

What does "average bench press" actually mean?

Most people who type this query are really asking one of four questions:

1. "Am I strong for my size?"
2. "What should I bench at my age?"
3. "Is my bench good for a man, or for a woman?"
4. "What number should I aim for next?"

A single average can't answer all four. Public datasets publish four kinds of comparison, and each one is the right tool for a different question:

Understanding how strength and size adaptations differ helps calibrate which comparison matters most to your goals. If you're here primarily to get stronger — not just bigger — the bodyweight and age standards are your most relevant lens.

A quick language note before we get into the tables. Most public strength datasets sort lifts into male and female categories. We'll do the same here for readability, but biological sex, gender identity, and competition category aren't the same thing. Robust nonbinary or trans-specific bench press benchmarks are still rare in publicly available data — Strength Origins, for example, notes that its 2025 powerlifting dataset published only male and female categories and excluded Mx due to sample size.

How bench press strength levels are classified

Every number in the tables below is a barbell bench press one-rep max — the heaviest weight you can press for one clean rep with controlled technique. Strength Level specifies that its bench numbers include the bar, which is normally 20 kg / 44 lb for a standard Olympic barbell.

The level labels work like this:

Don't read these labels as identity. Barbell Medicine's 2026 strength standards article makes a point worth borrowing: beginner, intermediate, and advanced are descriptive training categories, not biological ones. The more useful question is whether your numbers are improving over time.

Average bench press for men vs. women

Average bench press for men

Strength Level's current community standards put the average male lifter's bench press at 217 lb / 98 kg, classified as intermediate. The male beginner benchmark is 103 lb / 47 kg, and the advanced benchmark is 291 lb / 132 kg.

Average bench press for women

Strength Level's current community standards put the average female lifter's bench press at 111 lb / 50 kg, also classified as intermediate. The female beginner benchmark is 38 lb / 17 kg, and the advanced benchmark is 164 lb / 74 kg.

A male reader benching 217 lb and a female reader benching 111 lb are both at the same percentile within their own population. The numbers only feel different because the populations differ. Bodyweight is the next, bigger, variable.

Average bench press by bodyweight for men

Find your row. That's your actual benchmark. All numbers are pounds and represent estimated one-rep max benchmarks. Source: Strength Level's male community bench press standards, accessed May 6, 2026.

A 180 lb male lifter benching around 221 lb is at the intermediate or average trained-lifter level. At the same bodyweight, 284 lb is advanced and 352 lb is elite.

A 150 lb male lifter benching 135 lb sits in the novice range. The same lifter benching 225 lb at 150 lb bodyweight is genuinely strong — landing between intermediate and advanced — even though many people online would call 225 "just average."

A 220 lb male lifter benching 225 lb is still solid, but relative to his own bodyweight, that's closer to novice-to-intermediate than advanced. This is exactly why bodyweight has to be in the math. The same number on the bar can be three different lifts depending on who's lifting it. (When you log your bench in Stronger, bodyweight comes along automatically — your benchmark moves when you do.)

Average bench press by bodyweight for women

Find your row. That's your actual benchmark. All numbers are pounds and represent estimated one-rep max benchmarks. Source: Strength Level's female community bench press standards, accessed May 6, 2026.

A 150 lb female lifter benching around 114 lb is intermediate. At the same bodyweight, 163 lb is advanced and 218 lb is elite.

A 130 lb female lifter benching 95–105 lb lands at intermediate. The same lifter pressing 135 lb is closer to intermediate-to-advanced — and depending on bodyweight, 135 lb on a women's bench is often a stronger lift than people give it credit for. If you're looking to build the bench into a full training split designed around compound lifts, the tables above give you the benchmarks to work from.

Average bench press by age for men

Age changes the benchmark. Most strength-standard tables already assume trained lifters, not the general population, so the age decline you see here is a decline among people who lift, not a decline against couch-bound peers. The table below gives Strength Level's male one-rep max standards by age.

For men, the trained-lifter benchmark plateaus from about 25 to 40, where Strength Level lists the intermediate bench at 217 lb. After 40, the average benchmark slides gradually: 192 lb at 50, 162 lb at 60, and 132 lb at 70.

That's not a sentence to a 60-year-old that says "you're done." It's a sentence that says "compare yourself to the right peer group." A 60-year-old benching 185 lb is, in most rooms, a stronger lifter relative to peers than a 25-year-old benching the same number. The fundamentals of building strength at any age remain the same — progressive overload, recovery, and consistent practice.

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Average bench press by age for women

Strength Level's female one-rep max standards by age:

For women, Strength Level shows the average trained-lifter bench press at 111 lb from ages 25 to 40. The intermediate benchmark then declines to 99 lb at 50, 83 lb at 60, and 68 lb at 70.

A 55-year-old woman benching 100 lb is not "below average" in the same way a 25-year-old woman benching 100 lb might be. The age-adjusted comparison is the honest one.

How to find your bench press benchmark by age and bodyweight

Public strength-standard sources usually publish bodyweight tables and age tables separately. The most practical way to merge them:

1. Find your bodyweight row in the relevant table.
2. Pick your gender / sex category.
3. Pick the level you care about (intermediate, advanced, etc.).
4. Apply an age adjustment.

That's an estimate, not an official multi-variable model — but it stops the most common mistake on this topic, which is comparing a 60-year-old 150 lb lifter to a 25-year-old 220 lb lifter and concluding one of them is failing.

Age adjustment factors for bench press standards

Using Strength Level's age tables, the intermediate benchmark stays roughly flat from 25 to 40, then declines. The rough adjustment factor for combining bodyweight and age looks like this.

To apply: multiply the intermediate benchmark from your bodyweight row by the factor for your age. The four worked examples below show how.

Example 1: 180 lb man, age 30

From the male bodyweight table, the 180 lb intermediate benchmark is 221 lb. Age 30 factor: 1.00.

Estimated age- and bodyweight-adjusted average: 221 × 1.00 = 221 lb.

Example 2: 180 lb man, age 55

From the male bodyweight table, the 180 lb intermediate benchmark is 221 lb. Age 55 factor: 0.82.

Estimated age- and bodyweight-adjusted average: 221 × 0.82 = 181 lb.

Example 3: 150 lb woman, age 30

From the female bodyweight table, the 150 lb intermediate benchmark is 114 lb. Age 30 factor: 1.00.

Estimated age- and bodyweight-adjusted average: 114 × 1.00 = 114 lb.

Example 4: 150 lb woman, age 60

From the female bodyweight table, the 150 lb intermediate benchmark is 114 lb. Age 60 factor: 0.75.

Estimated age- and bodyweight-adjusted average: 114 × 0.75 = 86 lb.

The decline is real, but it isn't a reason to stop training. A long-term Swedish study from Karolinska Institutet, published in December 2025 and updated in March 2026, reported that physical capacity can begin declining around age 35 — and also found that adults who became physically active later in life still gained roughly 5–10% of capacity. (Karolinska Institutet News) The benchmark slides; the trainability doesn't disappear. Consistent progressive overload is the mechanism that keeps the trend moving in the right direction, regardless of age.

Competitive powerlifting bench press standards

Recreational gym standards will feel low if you compare yourself to people who compete. Strength Origins analyzed 58,154 competitive powerlifters from the 2025 season using OpenPowerlifting data from sanctioned, drug-tested, raw full-power events ("raw" meaning no equipment beyond a belt and wrist wraps; "full-power" meaning the lifter hit squat, bench, and deadlift in one sanctioned meet). The dataset covered ages 16–65 and included 38,441 men and 19,712 women after filtering.

2025 raw drug-tested powerlifting bench press percentiles

For an academic reference point, an October 2024 open-access paper in the Journal of Science and Medicine in Sport analyzed 809,986 drug-tested, unequipped powerlifting competition entries and produced normative squat, bench, and deadlift data by sex, age, and bodyweight class. In that dataset, the 90th-percentile young adult bench press was 1.95× bodyweight for men and 1.35× bodyweight for women. (ScienceDirect)

Why powerlifting bench press numbers are higher than gym averages

Competitive powerlifters aren't average gym members. They typically:

• Train the bench press specifically as one of three competition lifts.
• Drill competition-standard technique (paused at the chest, full lockout).
• Run structured programming with planned peaks.
• Compete only after reaching a meaningful strength level.
• Optimize bodyweight class, equipment, grip width, arch, leg drive, and meet-day strategy.

If you want to compete and are building toward that level, a structured powerbuilding program is a natural stepping stone — it trains the bench as a competition lift while also building the size to support it. If you're a recreational lifter, it would be strange if your bench matched the powerlifting median. It should be lower.

What is a "good" bench press?

A good bench press is one that's strong for your bodyweight, age, training history, and goals.

That said, some practical targets:

Barbell Medicine's 2026 strength standards article frames it similarly. After 6–12 months of structured barbell training, many lifters can bench around 0.75–1× bodyweight. After 1–3 years, the typical range is 0.9–1.4× bodyweight for men and 0.6–1.1× bodyweight for women, with heavy variation depending on consistency, recovery, body size, and programming.

The best benchmark isn't where you rank today. It's whether your bench press is trending upward over weeks, months, and years — the result of long-term strength progress and consistent training. That's the part a static table can't tell you.

Is 135, 185, 225, or 315 a good bench press?

These are the four numbers people search for most after they look up averages. Quick answers:

Is 135 lb a good bench press?

For many male beginners, 135 lb is a meaningful early milestone. Strength Level's male beginner benchmark is 103 lb and novice is 154 lb, so 135 lb sits between the two.

For many female lifters, 135 lb is a strong bench. Strength Level's overall female intermediate benchmark is 111 lb and advanced is 164 lb, so 135 lb often lands in the intermediate-to-advanced band depending on bodyweight. Our bench press strength guide breaks down these milestones in more detail, including how to program for each level.

Is 185 lb a good bench press?

For men, 185 lb is below the male intermediate benchmark of 217 lb, but it can be a strong lift for lighter lifters — the intermediate benchmark for a 150 lb male is 182 lb, so 185 lb at that bodyweight is roughly average for a trained lifter.

For women, 185 lb is advanced to elite across most bodyweight classes. The overall female advanced benchmark is 164 lb; the elite benchmark is 223 lb.

Is 225 lb a good bench press?

For men, 225 lb ("two plates") is slightly above Strength Level's male intermediate benchmark of 217 lb. Context still matters: at 150 lb bodyweight, 225 lb is genuinely strong; at 220 lb bodyweight, it's closer to novice-to-intermediate.

For women, 225 lb is elite-range for most recreational lifters. Strength Level's overall female elite benchmark is 223 lb.

Is 315 lb a good bench press?

For men, 315 lb ("three plates") is an advanced bench in most recreational settings. Strength Level's overall male advanced benchmark is 291 lb; the elite benchmark is 372 lb.

For women, 315 lb sits far above the elite recreational benchmark and would be exceptional in nearly any normal gym.

How to estimate your bench press one-rep max

You don't have to test a true 1RM to compare yourself to these tables. A common estimated-1RM formula is the Epley formula:

Estimated 1RM = weight × (1 + reps ÷ 30)

If you bench 185 lb for 8 reps:

185 × (1 + 8 ÷ 30) = 185 × 1.2667 = 234 lb estimated 1RM.

Rep-max estimates work best when based on a hard set within the right rep ranges for strength — around 3–10 reps. Estimated-1RM methods are generally most accurate when using a weight you can lift for 1–10 reps, and estimates typically come within roughly 10% of a true 1RM when the input is a 3–10RM effort.

Use an estimate instead of testing if:

• You're new to lifting.
• You don't have a reliable spotter.
• You train alone.
• You're coming back from injury.
• You want to track progress without grinding through max attempts every few weeks.

A true 1RM test is useful, but it requires good technique, full warm-ups, a spotter or safety pins, and enough rest between attempts. The Human Performance Resource Center's NSCA-style guidance on 1RM testing recommends progressive warm-up sets, heavier attempts after, and 2–4 minutes of rest between max attempts while keeping technique clean. (HPRC)

If you'd rather not run that math by hand, Stronger calculates estimated 1RM after every working set you log — so the chart updates as you train, not just on max-out day.

How to bench press safely

Numbers are a downstream concern. Technique is upstream. A safe, strong bench press usually includes:

• Eyes under the bar before unracking.
• Feet planted on the floor.
• Shoulder blades pulled back and down.
• A slight arch through the upper back.
• Controlled descent — you should be able to pause the bar mid-rep.
• No bouncing the bar off the chest.
• Elbows roughly 45–75 degrees from the torso, not flared to 90.
• A bar path that drifts slightly back toward the rack as the bar rises.

Getting proper barbell bench press setup right from the start is the fastest way to add real pounds to the bar. Our bench press guide walks through these cues in detail — eyes under the bar, planted feet, retracted and depressed shoulder blades, controlled descent, no bouncing, and an elbow position that lets you press strongly without sacrificing your shoulders.

If you train alone, use safety pins or a bench setup that lets you fail safely. Our bench press guide also recommends a spotter for heavy attempts and avoiding training to failure when you're alone.

Why your bench press might be below average

If your bench is lower than the table suggests, it doesn't automatically mean something's wrong. The five most common reasons:

1. Your training history is shorter than the benchmark assumes

"Average" strength standards are averages for people who lift, not for the general population. A true beginner shouldn't expect to match an intermediate trained-lifter benchmark. If you've been training for three months, the row you should be comparing to is the beginner column, not the intermediate one. A beginner-focused barbell program typically takes 3–6 months to move someone reliably from beginner to novice territory.

2. Poor technique is limiting your bench press

Small technique changes can make a large strength difference. Poor shoulder position, an inconsistent bar path, a loose upper back, unstable feet, or bouncing the bar off the chest will all leak strength and increase injury risk. Our bench press form guide covers each of these in detail, including the exact cues that fix the most common breakdowns.

3. You're not benching frequently enough

Many lifters bench once per week and expect fast strength progress. For most people building a stronger bench, 2–3 sessions per week works better, as long as total volume and recovery are managed.

• Knowing how long to rest between heavy sets is part of making that frequency work — 3–5 minutes for top sets is the evidence-backed target.
• Our bench press guide recommends 6–10 working sets per week for bench strength, usually in the 1–5 rep range at 80–95% of 1RM, with 3–5 minutes of rest for the heavy sets.

4. Your bench press weak point is holding you back

Where you fail tells you what to train.

5. Recovery is holding you back

Sleep, calories, protein, stress, soreness, and program structure all affect strength. Barbell Medicine emphasizes that long-term strength outcomes depend on consistent training, appropriate programming, progressive overload, sleep, recovery, and avoiding injury.

If you're benching three times a week on five hours of sleep, the program isn't the bottleneck. Planned recovery work, including structured deloads, is one of the most underused tools for breaking through bench press plateaus.

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How to improve your bench press

1. Track estimated 1RM, not just your heaviest set

A 225 lb single isn't always better than 205 lb for 6 reps. Estimated 1RM tracking in Stronger lets you compare different rep ranges on the same scale.

In this example, the 205 × 5 set is probably the strongest performance on the day — even though the heaviest weight on the bar that session was 225.

2. Bench 2–3 times per week

Most lifters improve faster when they practice the lift more than once a week.

Understanding the right rep ranges for each training goal — strength (1–5 reps), hypertrophy (6–12), and technique (lighter, higher reps) — helps you sequence those three days productively.

3. Use progressive overload

Progressive overload means gradually increasing training stress over time. That can mean:

• More weight on the bar.
• More reps at the same weight.
• More sets at the same weight and reps.
• Better technique with the same weight.
• Shorter rest while maintaining performance.
• More controlled tempo.
• A higher estimated 1RM trend.

Stronger is built around exactly this kind of progression tracking — log sets, reps, weight, rest, and PRs, then watch performance trend over weeks instead of guessing whether you're improving.

4. Train the muscles that drive the bench press

The bench press is primarily a chest, front-delt, and triceps lift, with support from the upper back and serratus. Our bench press guide identifies the pectoralis major as the primary muscle group, with the anterior delts and triceps as the major contributors.

Useful accessory lifts:

5. Compare yourself to yourself

Standards are useful. Progress is more useful.

If your bench went from 135 × 5 to 135 × 10, you got stronger. If your estimated 1RM rose from 185 lb to 205 lb, you got stronger. If your technique cleaned up and the shoulder pinch on heavy sets disappeared, you got stronger in the way that actually keeps you lifting for the next ten years.

This is the part a static table can't help you with — and it's where a tracker earns its keep.

Why static bench press tables fall short — and how Stronger's Strength Score solves it

Every benchmark on this page is a freeze-frame. Useful for orientation. Useless for week-to-week feedback. You can stare at the 1.25× bodyweight intermediate row and learn exactly nothing about whether the last six weeks of your training actually worked.

Here's what the Strength Score looks like in the actual app — the features page shows the real UI, not a mockup:

This is the gap Stronger is built to close. It's why we built our Strength Score as the core of the app. The Score is a single number that measures your overall strength across the major compound lifts — not just bench, but the full picture, because a strong bench paired with a stalled squat tells a different story than a balanced lifter at the same level. The Score adjusts for bodyweight, sex, and training age, so it answers the same question this article does — "is my strength good for someone like me?" — and it ranks you from beginner to elite against global standards.

The difference from a static table is that your Strength Score moves. Hit a new bench PR on Tuesday and your Score updates Tuesday. Lose two pounds of bodyweight and your relative strength gets re-scored. Add a new lift to your routine and the Score widens to include it. The lookup never stops being current.

If competition is what gets you to the gym, you can run friend leaderboards and monthly challenges inside the app — your Strength Score and your friends' Strength Scores, side by side, refreshing as everyone trains.

We've seen lifters quietly add 30 lb to their bench in three months because a friend was 12 points ahead of them on the Score and they refused to lose ground.

If any of that is what you came here for — a number that follows you instead of one that sits on a chart — Stronger has a 7-day free trial and works on iPhone and Android.

Average bench press FAQ

What is the average bench press for a man?

For trained male lifters, Strength Level lists the average bench press as 217 lb / 98 kg for a one-rep max, classified as intermediate. That's drawn from 48,420,918 lifts in the dataset.

What is the average bench press for a woman?

For trained female lifters, Strength Level lists the average bench press as 111 lb / 50 kg for a one-rep max, also classified as intermediate.

Is benching your bodyweight good?

For men, benching your bodyweight is a solid milestone — usually somewhere between novice and intermediate depending on bodyweight. For women, benching bodyweight is typically in the advanced range. Strength Level's ratio standards put the male intermediate benchmark at about 1.25× bodyweight and the female advanced benchmark at about 1.0× bodyweight. Our bench press strength guide covers what each milestone looks like in practice and how to train toward the next one.

How much should I bench at 150 lb bodyweight?

For a 150 lb male lifter, Strength Level lists 182 lb as intermediate, 240 lb as advanced, and 302 lb as elite. For a 150 lb female lifter, the numbers are 114 lb intermediate, 163 lb advanced, and 218 lb elite.

How much should I bench at 180 lb bodyweight?

For a 180 lb male lifter, Strength Level lists 221 lb as intermediate, 284 lb as advanced, and 352 lb as elite. For a 180 lb female lifter, the numbers are 132 lb intermediate, 184 lb advanced, and 242 lb elite.

How much should I bench at 200 lb bodyweight?

For a 200 lb male lifter, Strength Level lists 246 lb as intermediate, 312 lb as advanced, and 382 lb as elite. For a 200 lb female lifter, the numbers are 143 lb intermediate, 197 lb advanced, and 257 lb elite.

What is the average bench press for a 50-year-old man?

Strength Level lists the intermediate / average male bench press at age 50 as 192 lb. The full row: beginner 92 lb, novice 136 lb, intermediate 192 lb, advanced 258 lb, elite 329 lb.

What is the average bench press for a 50-year-old woman?

Strength Level lists the intermediate / average female bench press at age 50 as 99 lb. The full row: beginner 34 lb, novice 61 lb, intermediate 99 lb, advanced 145 lb, elite 197 lb.

What factors affect bench press strength most?

In rough order of impact: bodyweight (lean mass especially), training history, technique, bench frequency and total volume, recovery (sleep, nutrition, stress), and age. Bodyweight is the variable most lifters under-weight when comparing themselves to others — a 220 lb intermediate is a different lift than a 150 lb intermediate, even though the number on the bar is the same. For a full breakdown of how training consistency and programming affect long-term strength outcomes, our guide covers each factor in detail.

Why do different bench press charts give different numbers?

Different charts use different populations. Some use self-reported gym data, some use community-submitted lifts, and some use judged powerlifting meet results. Strength Origins notes that there's no verified census of recreational lifters and that crowd-reported gym datasets can be skewed by inconsistent form and inflated reporting. Always check which population the chart is drawn from before you use it as a benchmark.

Should beginners test a true one-rep max?

Usually no. Beginners can estimate 1RM from a controlled set of reps instead. Science for Sport's 2025 1RM guide describes 1RM testing as a gold-standard measure of maximal strength but recommends that novices generally avoid true 1RM testing because of the soreness and injury risk that come with maxing without practice. (Science for Sport)

How often should I max out on bench press?

Most lifters don't need to max out often. You can track estimated 1RM from normal training sets and save true max attempts for occasional testing blocks, competitions, or well-prepared sessions with a spotter or safety pins. Once every 8–12 weeks is plenty for most recreational lifters.

How do I know if my bench press is improving?

Pick a measure that doesn't lie to you. The two cleanest are estimated 1RM (so you're comparing different rep ranges on the same scale) and total weekly volume (sets × reps × weight). If both are trending up over a 4–8 week window, you're getting stronger. Inside Stronger, the Strength Score wraps both signals into one number that updates as you log workouts, so you don't have to do the bookkeeping yourself.

What your bench press number actually tells you

The average bench press is a useful number, but only when you compare yourself correctly.

The app is free to try — here's the homepage:

A 217 lb bench may be average for a trained male lifter overall, but it means something different at 150 lb bodyweight than it does at 250 lb. A 111 lb bench may be average for a trained female lifter overall, but it can be advanced at one bodyweight and intermediate at another. The number is downstream of the lens.

Use the tables on this page to figure out where you are. Then use a training log to outperform yesterday's version of yourself. The metrics worth tracking:

• Your best set.
• Your estimated 1RM.
• Your bodyweight.
• Your weekly training volume.
• The bench variations you're using.
• Your progress over time.

That's exactly what we built Stronger for: log your bench, track personal records, watch your Strength Score move week to week, and answer the question this article asked — is my bench good? — with a number that follows you, instead of one that sits on a chart.

Data sources

This article was last updated May 2026. Strength standards drift as more data comes in, so treat every benchmark here as a current reference point, not a permanent truth.

Primary sources used:

1. Strength Level bench press standards — accessed May 6, 2026. Lists 48,420,918 bench press lifts and provides male and female standards by bodyweight, age, and strength level. No visible page-level last-updated date; the site displays ©2026.
2. Strength Origins / OpenPowerlifting-derived 2025 standards — sanctioned, drug-tested, raw full-power powerlifting data from the 2025 season covering 58,154 lifters ages 16–65.
3. Barbell Medicine strength standards — updated March 7, 2026; used for context on interpreting strength standards and bodyweight-relative strength.
4. Journal of Science and Medicine in Sport, October 2024 — peer-reviewed normative powerlifting data from 809,986 competition entries across squat, bench press, and deadlift. (ScienceDirect)
5. Stronger bench press guide — published February 21, 2026; used for bench press technique, programming, and safety guidance. (Stronger)

Stronger Editorial Team

Certified strength & conditioning specialists with 10+ years of coaching experience

The Stronger editorial team produces evidence-based training content for lifters of all levels.

Published May 8, 2026

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