For a 180 lb man, 225 lb is Advanced. Whether that is "good" depends on your bodyweight: at 132 lb it is Elite; at 292 lb it is Intermediate. These are Stronger app levels, not measured ranks among all gym-goers.

Is 225 a Good Bench? How Rare It Really Is

Name: 225 lb bench press: percentile by bodyweight and age
Creator: Stronger

For a 180 lb82 kg man, 225 lb102 kg is

Advanced

Men competing in our data who have benched it: 78%
Rarity: most lifters
On the bar: two plates a side

45 lb bar + 45 + 45 per side = 225 lb

in kg: 20 kg bar + 25 + 15 + 1.25 per side = 102.5 kg (≈ 226 lb)

What people claim

“What percent can bench 225?”, as the internet answers it

The numbers below are the ones that get repeated. Each one names whose data it is and whether anyone can trace it. Ours: 78% of men competing in our data, which is a count, not a guess, and describes people who compete.

61%Gravitus · 2026-09-06 · of Male public-sharing Gravitus bench lifters in the filtered reference cohort · method: Uses each public-sharing lifter’s all-time best Brzycki-estimated 1RM; extreme outliers are removed. Standard columns target the 5th, 20th, 50th, 80th and 95th percentiles. Sparse bodyweight groups a…Publisher's own users
17%Shane Duquette (Outlift) · 2024-09-13 · of Respondents reporting ever achieving the lift; not all men, gym-goers or the world. · method: survey: self-selected newsletter audienceSourced
Less than 1% (First year of lifting subgroup, not the male population.)Shane Duquette (Outlift) · 2025-05-09 · of men · method: survey: newsletter readers grouped by training durationSourced
1 in 100 (within first year)Shane Duquette (Outlift) · 2024-09-13 · of men · method: survey: newsletter convenience sampleSourced
1 in 20 (after one year)Shane Duquette (Outlift) · 2024-09-13 · of men · method: survey: newsletter convenience sampleSourced
1 in 6 (after three years)Shane Duquette (Outlift) · 2024-09-13 · of men · method: survey: newsletter convenience sampleSourced

10 more repeated claims

a third (after five years)Shane Duquette (Outlift) · 2024-09-13 · of men · method: survey: newsletter convenience sampleSourced
5% (after one year)Shane Duquette (Outlift) · 2025-05-09 · of men · method: survey: newsletter convenience sampleSourced
16% (after three years)Shane Duquette (Outlift) · 2025-05-09 · of men · method: survey: newsletter convenience sampleSourced
around 1 in 1000 people on earth (Worldwide people; author also calls this 0.1%.)u/Bunyardz (Reddit / r/bodybuilding) · 2014-03-10 · of Worldwide people; author also calls this 0.1%. · method: other: acknowledged back-of-envelope population modelNo source found
0.4% (US residents; headline also says 1.3 million Americans.)Jake Woodruff (PowerliftingTechnique.com) · 2023-11-02 · of US residents; headline also says 1.3 million Americans. · method: other: demographic multiplication and coaching assumptionsNo source found
1%Dr. Sean J Harris (name/title as displayed) (LinkedIn) · of men · method: none found: unnamed study attributed to Journal of Strength and Conditioning ResearchNo source found
0.5%Dr. Sean J Harris (name/title as displayed) (LinkedIn) · of men · method: none found: unnamed study attributed to International Journal of Sports MedicineNo source found
1:500,000 (Proposed Odds table; see TN-ODDS.)Tim Henriques (T Nation) · 2023-02-17 · of women · method: coach opinionNo source found
3% (Gym-goers)Unidentified speaker in the video embedded in Sean J Harris’s LinkedIn post · of gym-goers · method: none found: embedded video transcriptNo source found
.075% (Worldwide people)Unidentified speaker in the video embedded in Sean J Harris’s LinkedIn post · of Worldwide people · method: none found: embedded video transcriptNo source found

At your bodyweight

Where 225 lands, by bodyweight

The same 225 lb102 kg is Elite at 132 lb60 kg and Intermediate at 292 lb132 kg+. Drag the slider and watch the bands move under the bar.

Your bodyweight180 lb

225 lb102 kg

Beginner: from the bar
Novice: from 12155
Intermediate: from 16575
Advanced: from 20995
Elite: from 265120
World Class: from 331150

At 180 lb82 kg, a 225 lb102 kg bench is Advanced for a man. 79% of men competing in this bodyweight bracket in the data have lifted it, which is most lifters. That is 1.25× bodyweight.

Percentile by bodyweight

Who benches 225, by bodyweight

Men · 225 lb102 kg bench by bodyweight · percent of men competing in the data who have lifted it
Bodyweight	Level	Have lifted it	Rarity	Ratio to bodyweight
under 14365	Elite	27%	1 in 4	1.70×
14365–16575	Advanced	61%	1 in 2	1.46×
16575–18785	Advanced	79%	most lifters	1.28×
18785–20995	Intermediate	88%	most lifters	1.14×
20995–231105	Intermediate	92%	most lifters	1.02×
231105–254115	Intermediate	93%	most lifters	0.93×
254115–276125	Intermediate	95%	most lifters	0.85×
276125+	Intermediate	94%	most lifters	0.77×

Women · 225 lb102 kg bench by bodyweight · percent of women competing in the data who have lifted it
Bodyweight	Level	Have lifted it	Rarity	Ratio to bodyweight
under 12155	World Class	<1%	1 in 556	2.05×
12155–14365	World Class	<1%	1 in 123	1.70×
14365–16575	World Class	3%	1 in 40	1.46×
16575–18785	World Class	4%	1 in 24	1.28×
18785–20995	World Class	4%	1 in 23	1.14×
20995–231105	Elite	5%	1 in 19	1.02×
231105+	Elite	8%	1 in 13	0.91×

Percentile by age

Who benches 225, by age

Men · 225 lb102 kg bench by age · percent of men competing at that age in the data who have lifted it
Age	Have lifted it	Rarity	Median at this age
13 years old	3%	1 in 39	121 lb55 kg
14 years old	10%	1 in 10	154 lb70 kg
15 years old	25%	1 in 4	187 lb85 kg
16 years old	41%	1 in 2	209 lb95 kg
17 years old	57%	1 in 2	231 lb105 kg
18 years old	67%	most lifters	248 lb112 kg
19 years old	77%	most lifters	265 lb120 kg
20–24	86%	most lifters	287 lb130 kg
25–29	91%	most lifters	309 lb140 kg
30–34	92%	most lifters	320 lb145 kg
35–39	92%	most lifters	325 lb147 kg
40–44	91%	most lifters	320 lb145 kg
45–49	89%	most lifters	314 lb142 kg
50–54	84%	most lifters	298 lb135 kg
55–59	78%	most lifters	276 lb125 kg
60–64	68%	most lifters	254 lb115 kg
65–69	55%	1 in 2	231 lb105 kg
70+	31%	1 in 3	193 lb88 kg

Women · 225 lb102 kg bench by age · percent of women competing at that age in the data who have lifted it
Age	Have lifted it	Rarity	Median at this age
13 years old	<1%	1 in 417	83 lb38 kg
14 years old	0%	under 1 in 1,000	92 lb42 kg
15 years old	<1%	1 in 200	99 lb45 kg
16 years old	<1%	1 in 135	108 lb49 kg
17 years old	<1%	1 in 245	116 lb53 kg
18 years old	<1%	1 in 125	121 lb55 kg
19 years old	1%	1 in 76	127 lb58 kg
20–24	2%	1 in 41	132 lb60 kg
25–29	3%	1 in 30	138 lb63 kg
30–34	4%	1 in 23	138 lb63 kg
35–39	4%	1 in 23	138 lb63 kg
40–44	4%	1 in 25	138 lb63 kg
45–49	4%	1 in 26	132 lb60 kg
50–54	3%	1 in 32	127 lb58 kg
55–59	2%	1 in 56	119 lb54 kg
60–64	<1%	1 in 208	108 lb49 kg
65–69	<1%	1 in 204	99 lb45 kg
70+	0%	under 1 in 1,000	88 lb40 kg

What it takes

How long it takes to bench 225

Nobody has measured how long it typically takes to get here from a first session, so we would rather say nothing than guess. What has been measured is narrower, and it is below, labelled for what it is. Those are app logs that count from the day someone started logging, and coaches' opinions. These sources do not establish a reliable timeline for an individual lifter.

Measured, with conditionsHardy: 10% reached it within a year, 15% within two; those who did took a median of 2.6 monthsStarting point: Below the applicable plate threshold based on best logged set in the first 2 weeks; training before logging unknown. The printed starting count is not the 12- or 24-month denominator; those denominator counts were not supplied.
One lifter's accountShane Duquette: “a little over two years”Starting point: Naturally thin beginner; starting bench not specified for this elapsed-time statement. anecdote: retrospective personal report
A worked example, not dataMehdi / Stronglifts: “225lb in a year”Starting point: Initial load not specified in the conditional example; Stronglifts 5×5 context. opinion with stated progression assumption: hypothetical 5 lb per workout initially, then slower progression
Coaches commonly sayEvan Porter: “about one year”Starting point: Serious training; baseline load unspecified. opinion
Coaches commonly sayPowerliftingTechnique.com: “3-24 months”Coach estimate, not longitudinal data
Coaches commonly sayOutlift: “a third”Cross-sectional self-report

For women, 225 lb is World Class territory, reached by 2% of women competing in our data; nobody has measured a typical timeline for women either.

225 lb102 kg is Advanced for a 180 lb82 kg man on Stronger's scale. Use the bodyweight table above to find the level for your size; a strength level does not predict how long reaching it will take.

The path

18584The rung belowIntermediate90% of men competing in our data
20593HalfwayIntermediate84% of men competing in our data
225102HereAdvanced78% of men competing in our data
275125The rung aboveElite55% of men competing in our data

Rep equivalents

Sets that equal a 225 bench

By the Epley formula, these sets predict the same one-rep max. Past ten reps the estimate gets loose, so the shorter sets are the ones to trust.

Weight × reps that predict a 225 lb102 kg max
Weight	Reps needed	Predicted max
210 lb95 kg	2	224 lb102 kg
205 lb93 kg	3	226 lb103 kg
200 lb91 kg	4	227 lb103 kg
195 lb88 kg	5	228 lb103 kg
190 lb86 kg	6	228 lb103 kg
180 lb82 kg	8	228 lb103 kg
170 lb77 kg	10	227 lb103 kg

Read it the other way too: if you can bench 195 lb88 kg for a clean five, you almost certainly have 225 in you for a single, and it is worth finding out. Most lifters hit their first 225 this way, chasing a rep PR at a lighter weight until the calculator says the single is there.

Estimate your max from any set

Plate math

How many plates is 225?

Two plates a side on a 45 lb20 kg bar. Here is the arithmetic in both units.

Pounds

45 lb bar + 45 + 45 per side = 225 lb

2 45s per side. Gym slang counts the 45s: this is “2 plates”.

Kilograms

20 kg bar + 25 + 15 + 1.25 per side = 102.5 kg

225 lb is 102.1 kg. In a kg gym the closest loading is 102.5 kg, about 226 lb.

Load any weight with the plate calculator

For women

225 for women

For a 140 lb64 kg woman, 225 lb102 kg is World Class, which is to say competitive-lifter territory. 2% of women competing in our data have lifted it, about 1 in 41. The women's standards are their own table for a reason. At the same bodyweight the women's Advanced line sits near the men's Novice line, and a lift that is ordinary for a man can be exceptional for a woman.

Bench press standards for women, by age and weight

How we calculate

Where these numbers come from

Percentiles are built from 1,668,369 verified bench press attempts by 556,880 lifters, updated September 2026. We show the method so you can judge it.

The distribution. Our percentiles come from competition results in the OpenPowerlifting open dataset: each lifter's best successful raw bench, with sex, bodyweight and age recorded at the meet. These numbers describe competitive powerlifters, people who entered a sanctioned meet and trained for it. They are stronger than the general gym population, and far stronger than the general public. We say so wherever a percentile appears. Drug-tested divisions bench less at the median than untested ones (men: 276 lb vs 305 lb); the headline numbers pool both.

The levels. Six bands, the same six Stronger uses to score every lift in the app, and read the same way. Each cutoff is the floor of its band for that bodyweight, and crossing it puts you in. We do not redraw the scale from the competition data; we put the competition percentile beside every floor so you can see how rare each level is among people who compete.

Testing a one-rep max. Warm up to it in jumps that get smaller as the bar gets heavier, take three to five minutes between the last attempts, and use a spotter or safeties. If you would rather not max out, take a set of two to six clean reps and let the calculator estimate it; the Epley formula we use is accurate to within a few percent under ten reps.

Beginner: Can perform the movement with the empty bar or light weight; strength is still mostly a skill and nervous-system story.
Novice: Ahead of most people who do not train. Typically a few months of consistent, progressive work.
Intermediate: Ahead of the majority of regular gym-goers. Usually one to two years of structured training.
Advanced: Rare in a commercial gym. Years of programming, technique and bodyweight management.
Elite: The second-highest band on Stronger’s scale. Competition rankings are shown separately.
World Class: The highest band on Stronger’s scale, not a claim of a federation record or qualification.

Sources

OpenPowerlifting open datasetOpenPowerlifting project2026-09-05CC0Percentile curves, milestone shares, age curves and population counts: 556,880 raw lifters (best successful competition bench each), sanctioned meets only, para and equipped divisions excluded.
Stronger's Strength Score scale for the bench pressStrongerThe six level floors per sex and bodyweight bracket, exactly as the app scores a lift.
Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning AssociationNational Strength and Conditioning Association / Journal of Strength and Conditioning Research2009-08NSCA: Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association
NSCA Strength and Conditioning Professional Standards and GuidelinesNational Strength and Conditioning Association / Strength and Conditioning Journal2017-12NSCA: NSCA Strength and Conditioning Professional Standards and Guidelines
Canadian Society for Exercise Physiology position paper: resistance training in children and adolescentsCanadian Society for Exercise Physiology / Applied Physiology, Nutrition, and Metabolism; abstract hosted by NLM2008-06Canadian Society for Exercise Physiology: Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents
Strength TrainingAmerican Academy of Pediatrics / HealthyChildren.org2011-07-08American Academy of Pediatrics: Strength Training

All 196 cited sources

Strength Level bench press standardsStrength LevelA published table we compare our six levels against (self-submitted user data).
Bench Press Standards (lb)Strength Level LimitedPublished standards table: By Bodyweight
Bench Press Strength Standards for Men and Women (kg)StrengthLogPublished standards table: Bench Press Strength Standards by Body Weight
100% RAW POWERLIFTING FEDERATION, INC. — Classification Standards100% RAW Powerlifting Federation, Inc.2012-01-01Published standards table: MALE CLASSIFICATION STANDARDS / FEMALE CLASSIFICATION STANDARDS — BENCH PRESS
2023 STRENGTH STANDARDS — Snatch – Clean & Jerk – Back Squat – Bench Press – Deadlift – PressLon Kilgore / Kilgore Academy2023Published standards table: BENCH PRESS (MEN) / BENCH PRESS (WOMEN)
Basic Strength StandardsThe Aasgaard Company2012Published standards table: Bench Press - Adult Men / Bench Press - Adult Women
Bench Press StandardsExRx.netPublished standards table: Bench Press Standards
Bench Press Strength StandardsGravitus, Inc.Published standards table: Bench Press Standards by Bodyweight (lb)
Bench Press StandardsStrength OriginsPublished standards table: Competitive Bench Press Standards
Profiling the absolute and relative strength of a special operations police unitBMC Sports Science, Medicine and Rehabilitation / Springer Nature2022-06-20Published standards table: Table 2. Bodyweight, strength data and overall change (Mean ± SD) for five TPs over 18 months — Bench Press Absolute Strength (kg)
PHYSICAL FITNESS ASSESSMENT DEMONSTRATION FOR POLICE OFFICERQuincy Police Department / Board of Fire and Police CommissionPublished standards table: Absolute Strength (Bench Press - % of body weight)
Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and ExerciseSports Medicine / Springer Nature2023-10-04Published standards table: Estimates of means and standard deviations for repetitions performed at different relative loads (%1RM)
Bench Press TestBrianMac Sports CoachPublished standards table: A good 1RM for the bench press
1RM Bench Press Calculator - Test Your Upper Body StrengthTopend Sports / Robert WoodPublished standards table: 1 Rep Max Bench Press Table for adults (weight lifted per bodyweight)
How Much Can the Average Person Bench Press?Healthline2024-09-13Published standards table: Bench press average by weight — Men / Women
What is Strong? (How to Get Strong, Part 2)Stronger by Science / Greg NuckolsPublished standards table: Male Averages / Female Averages — Relative Bench / Absolute Bench (kg)
Prediction of One Repetition Maximum Strength from Multiple Repetition Maximum Testing and AnthropometryJournal of Strength and Conditioning Research / National Strength and Conditioning Association20061RM formula validation for the bench press
Accuracy of prediction equations for determining one repetition maximum bench press in women before and after resistance trainingJournal of Strength and Conditioning Research / National Strength and Conditioning Association2008-091RM formula validation for the bench press
Upper-body work capacity and 1RM prediction are unaltered by increasing muscular strength in college football playersJournal of Strength and Conditioning Research / National Strength and Conditioning Association2009-121RM formula validation for the bench press
Predicting maximal strength in trained postmenopausal womanJournal of Strength and Conditioning Research / National Strength and Conditioning Association2006-111RM formula validation for the bench press
Impact of testing strategy on expression of upper-body work capacity and one-repetition maximum prediction after resistance training in college-aged men and womenJournal of Strength and Conditioning Research / National Strength and Conditioning Association2011-101RM formula validation study
Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning AssociationNational Strength and Conditioning Association / Journal of Strength and Conditioning Research2009-08NSCA: Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association
NSCA Strength and Conditioning Professional Standards and GuidelinesNational Strength and Conditioning Association / Strength and Conditioning Journal2017-12NSCA: NSCA Strength and Conditioning Professional Standards and Guidelines
Canadian Society for Exercise Physiology position paper: resistance training in children and adolescentsCanadian Society for Exercise Physiology / Applied Physiology, Nutrition, and Metabolism; abstract hosted by NLM2008-06Canadian Society for Exercise Physiology: Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents
Strength TrainingAmerican Academy of Pediatrics / HealthyChildren.org2011-07-08American Academy of Pediatrics: Strength Training
IPF Technical Rulebook 2026, effective 01 March 2026, v3International Powerlifting Federation2026-03-01International Powerlifting Federation: IPF Technical Rulebook 2026, effective 01 March 2026, v3
THSPA Official Rulebook 2026Texas High School Powerlifting AssociationTexas High School Powerlifting Association: THSPA Official Rulebook 2026
Qualifying Totals 2026British PowerliftingBritish Powerlifting U18
State RecordsTexas High School Powerlifting AssociationTexas High School Powerlifting Association Division 1 (6A–5A)
State RecordsTexas High School Women’s Powerlifting AssociationTexas High School Women’s Powerlifting Association 6A Division
The Chronic Effects of Low- and High-Intensity Resistance Training on Muscular Fitness in AdolescentsPLOS ONE2016-08-10Measured adolescent bench 1RM (small sample)
ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition — Table 3.11American College of Sports Medicine / Wolters Kluwer2021Age table: Machine bench-press 1RM / bodyweight ratio
Preliminary normative standards for muscular strength assessment using free-weights and Paramount/Cybex machinesBall State University, Cardinal Scholar2005Age table: Free-weight bench press 1RM (lbs.)
Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entriesJournal of Science and Medicine in Sport / Elsevier; abstract indexed by NLM2024-07-11Age table: Competition bench press / bodyweight ratio
Rise and Fall of Physical Capacity in a General Population: A 47-Year Longitudinal StudyJournal of Cachexia, Sarcopenia and Muscle / Wiley2025-11-16Age table: Bench press repetitions at 20 kg, not 1RM
Movement velocity can be used to estimate the relative load during the bench press and leg press exercises in older womenPeerJ; author full text archived by PubMed Central2019-08-20Age table: Free-weight barbell bench press 1RM (kg)
Twenty-year follow-up of aerobic power and body composition of older track athletesJournal of Applied Physiology / American Physiological Society1997-05-01Age table: Nautilus chest-press machine 1RM (kg)
Age is a poor predictor of maximal strength in competitive powerliftersKinesiology / University of Zagreb2025-12-31decline findings
Longitudinal Muscle Strength Changes in Older Adults: Influence of Muscle Mass, Physical Activity, and HealthThe Journals of Gerontology: Series A / Oxford University Press2001-05-01decline findings
Age-Associated Loss of Power and Strength in the Upper Extremities in Women and MenThe Journals of Gerontology: Series A / Oxford University Press1997-09-01decline findings
Age-related declines in anaerobic muscular performance: weightlifting and powerliftingMedicine & Science in Sports & Exercise / ACSM / Lippincott Williams & Wilkins2004-01decline findings
The Association between Maximal Bench Press Strength and Isometric Handgrip Strength among Breast Cancer SurvivorsArchives of Physical Medicine and Rehabilitation / Elsevier; manuscript in PMC2016-08-16decline findings
Using Powerlifting Athletes to Determine Strength Adaptations Across Ages in Males and Females: A Longitudinal Growth Modelling ApproachSports Medicine / Springer Nature2023-12-07decline findings
Leg press and chest press strength normative values by half-decades in older personsExperimental Gerontology / Elsevier; original abstract indexed by NLM2021-05-09decline findings
Leg Press and Chest Press Power Normative Values by Half Decade in Older WomenJournal of Strength and Conditioning Research / NSCA / Wolters Kluwer; original abstract indexed by NLM2024-01-19decline findings
Peak Age and Performance Progression in World-Class Weightlifting and Powerlifting AthletesInternational Journal of Sports Physiology and Performance / Human Kinetics; abstract indexed by NLM2019-04-08peak age findings
The performance of powerlifting athletes during their lifetime / Rendimiento de atletas de levantamiento de potencia (Powerlifting) durante su vidaMHSalud / Universidad Nacional, Costa Rica / SciELO2021-12-09peak age findings
Long-term performance trajectories in classic powerlifting: an exploratory analysis of 6,524 lifters with sustained competitive engagementBMC Sports Science, Medicine and Rehabilitation / Springer Nature2026-05-29peak age findings
Bench Press Standards (lb) - Male and FemaleStrength LevelWomen's standards table: Female Bench Press Standards (lb)
Bench Press Strength Standards (kg)StrengthLogWomen's standards table: Female Bench Press Standards (kg)
Basic Strength StandardsThe Aasgaard Company / Starting Strength2012Women's standards table: Bench Press - Adult Women
Lifter Classifications100% RAW Powerlifting Federation2012-01-01Women's standards table: Women’s Bench Press
Max Bench Press CalculatorGravitus, Inc.Women's standards table: Bench Press Standards for Women (lbs)
Triage Ultimate Health Targets Assessment ToolTriageMethodWomen's standards table: Bench Press (1RM) – (Weight: 1.5)
World Women's Bench Records100% RAW Powerlifting Federation2026-09-01100% RAW Powerlifting Federation women's records
Gender differences in strength and muscle fiber characteristicsEuropean Journal of Applied Physiology and Occupational Physiology / Springer1993-03Sex difference in upper-body strength
What is Strong? (How to Get Strong, Part 2)Stronger by Science / Greg NuckolsSex difference in upper-body strength
Association of Strength Performance in Bench Press and Squat with Anthropometric Variables between Resistance-Trained Males and FemalesJournal of Functional Morphology and Kinesiology / MDPI (original article in PMC)2023-02-01Sex difference in upper-body strength
Sex differences in upper-body strength, lean mass, and bone density across the adult lifespan: insights into musculoskeletal aging and strength preservationJournal of Applied Physiology / American Physiological Society2025-10Sex difference in upper-body strength
Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entriesJournal of Science and Medicine in Sport / Elsevier (original abstract via PubMed)2024-07-11Sex difference in upper-body strength
A Comparison between Male and Female Athletes in Relative Strength and Power PerformancesJournal of Functional Morphology and Kinesiology / MDPI (original article via PMC)2021-02-09Sex difference in upper-body strength
Sex difference in muscular strength in equally-trained men and womenErgonomics / Taylor & Francis1987-04Sex difference in upper-body strength
Sex Differences in Bench Press Strength and Power: A Velocity-Based Analysis Adjusted for Body CompositionJournal of Functional Morphology and Kinesiology / MDPI (original article via PMC)2025-07-24Sex difference in upper-body strength
Average Bench Press: Real Lifter DataGravitus, Inc.2026-09-06Women's milestone claim
If you can bench over 225, you're a big bad man. Here's why:Reddit / r/bodybuilding2014-03-10Rarity claim about a bench milestone
How Many People Can Bench 225?PowerliftingTechnique.com2023-11-02Rarity claim about a bench milestone
How rare is bench pressing 405lb?LinkedInRarity claim about a bench milestone
Is a 300-Pound Bench Rare?T Nation2023-02-17Rarity claim about a bench milestone
How Many People Can Bench 135? Demographics ExplainedInspire US2023-07-07Rarity claim about a bench milestone
How Many People Can Bench 315? Less Than You ThinkInspire US2023-07-17Rarity claim about a bench milestone
Is 225 a Good Bench Press? What Percentage of Men Can Do It?Outlift2024-09-13Rarity claim about a bench milestone
How Much Should You Be Able to Bench Press?Outlift2025-05-09Rarity claim about a bench milestone
Bench Press Standards for Men and Women (lb) - Strength LevelStrength LevelRarity claim about a bench milestone
Men — Detailed Results — 2026 IPF World Classic Bench Press ChampionshipInternational Powerlifting FederationIPF / 2026 World Bench Press Championships, Warsaw record
Men — Detailed Results — 2026 IPF World Equipped Bench Press ChampionshipsInternational Powerlifting FederationIPF / 2026 World Bench Press Championships, Warsaw record
Women — Detailed Results — 2026 IPF World Classic Bench Press ChampionshipInternational Powerlifting FederationIPF / 2026 World Bench Press Championships, Warsaw record
Women — Detailed Results — 2026 IPF World Equipped Bench Press ChampionshipsInternational Powerlifting FederationIPF / 2026 World Bench Press Championships, Warsaw record
The Heaviest Raw Bench Presses of All TimeBarBend2023-07-20SPF (as labelled by infographic) record
Kolb StrongKolb Strong / Jimmy KolbNone record
Taranaki’s Ashleigh Hoeta breaks world record for bench pressNZ Herald / Stratford Press; RNZ2023-12-01None record
Julius Maddox Bench Presses 355 Kilograms Raw for New All-Time World RecordBarBend2021-02-24WRPF / Hybrid Showdown, Miami, Florida record
Julius Maddox Bench Presses New PR of 361 Kilograms (796 Pounds) Raw in TrainingBarBend2022-05-10Gym training video record
The Tale of the First 1,000lb Bench PressBarBend2025-06-18Historical competition, not named in the inspected passage record
How Many People Can Bench 225? Data From 6,500 Lifters Who Log Every SetHardy2026-09-03Time-to-milestone claim
How Much Should You Be Able to Bench Press?Outlift2025-05-09Time-to-milestone claim
How to Progress on Stronglifts 5×5Stronglifts2024-03-04Time-to-milestone claim
Bench 225: How Long Does It Take? How Many People Can Do It?Trusty Spotter2023-05-12Time-to-milestone claim
How Fast Do Lifters Really Get Stronger? What 5.8 Million Logged Sets SayHardy2026-09-03Confounder of time-to-milestone
The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained menPhysiological Reports / Wiley2015-08-13Confounder of time-to-milestone
Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity trainingEuropean Journal of Sport Science / Taylor & Francis; abstract via PubMed2014-04-15Confounder of time-to-milestone
A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained womenBMC Sports Science, Medicine and Rehabilitation / Springer Nature2022-05-14Confounder of time-to-milestone
Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-AnalysisSports Medicine / Springer2018-02-22Confounder of time-to-milestone
Weekly Training Frequency Effects on Strength Gain: A Meta-AnalysisSports Medicine - Open / Springer2018-08-03Confounder of time-to-milestone
Sex Differences in Resistance Training: A Systematic Review and Meta-AnalysisJournal of Strength and Conditioning Research / NSCA / Wolters Kluwer; abstract via PubMed2020-05Confounder of time-to-milestone
Effects of 16 weeks of resistance training on left ventricular morphology and systolic function in healthy men >60 years of ageThe American Journal of Cardiology / Elsevier2000-04-15Confounder of time-to-milestone
Predicting Future Performance in Powerlifting: A Machine Learning ApproachSports Medicine - Open / Springer2025-10-01Confounder of time-to-milestone
Effects of Creatine and Resistance Training on Bone Health in Postmenopausal WomenMedicine & Science in Sports & Exercise / ACSM / Wolters Kluwer; abstract via PubMed2015-08Confounder of time-to-milestone
Comparison of muscle hypertrophy following 6-month of continuous and periodic strength trainingEuropean Journal of Applied Physiology / Springer2012-10-06Confounder of time-to-milestone
Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth ModelingSportRxiv2021-01-27Confounder of time-to-milestone
Bench Press Standards (lb)Strength Level LimitedConfounder of time-to-milestone
Bench Press Standards for Men and Women (lb) - Strength LevelStrength LevelStrength Level published standards
Bench Press Standards for Men and Women (kg) - Strength LevelStrength LevelStrength Level published standards
Bench Press Strength Standards (kg) - StrengthLogStrengthLogStrengthLog / Styrkelabbet published standards
Bench Press Strength Standards (lb) - StrengthLogStrengthLogStrengthLog / Styrkelabbet published standards
How to Bench Press Two Plates (225 lb): A Training GuideStrengthLog2023-02-14StrengthLog / Styrkelabbet published statistic
Bench Press Boogie: Six Week Bench Press Training ProgramStrengthLog2024-12-09StrengthLog / Styrkelabbet published statistic
Top 10 Strength Training Statistics From Half a Million Users of Our Workout LogStrengthLog2023-12-21StrengthLog / Styrkelabbet published statistic
Så styrketränade svenskarna 2019: statistik från en halv miljon träningspassStyrkelabbet / StrengthLog2020-08-31StrengthLog / Styrkelabbet published statistic
Bench Press Standards: How Strong Is Your Bench? (2026)GravitusGravitus published standards
Average Bench Press by Weight & Gender (2026)Gravitus2026-09-06Gravitus published statistic
Barbell Bench Press: Form, Muscles Worked, Target Weight & VariationsFitbodFitbod published statistic
Keep It Simple Stupid – A Look at Fitocracy Strength Training DataFitocracy2011-04-03Fitocracy published statistic
The State of StrengthTonalTonal published statistic
Bench Press Standards for Men and Women (lb) - Strength LevelStrength Level LimitedFAQ answer: How much do male lifters bench on average?
Bench Press Strength Standards for Men and Women (lb)StrengthLog / StyrkelabbetFAQ answer: How much do male lifters bench on average?
Bench Press Strength Standards for Men and Women (kg)StrengthLog / StyrkelabbetFAQ answer: How much do male lifters bench on average?
Average Bench Press: Men, Women & Bodyweight BreakdownGravitusFAQ answer: How much do male lifters bench on average?
Bench Press Standards Revealed: Fitbod Data AnalysisThiago Marzagão / LinkedInFAQ answer: How much do male lifters bench on average?
How Rare Is a 225 Bench Press?AnabolicBodies2026-07-11FAQ answer: Is 225 lb a good bench, and what percentage of men can bench it?
Rogue 45LB Ohio Power Bar - Black ZincRogue FitnessFAQ answer: What is the average weight of a bench-press bar?
Frequently Asked Questions - Strength LevelStrength Level LimitedFAQ answer: Does bench-press weight include the bar?
Bench Press Bar Weight CalculatorGymCreekFAQ answer: How many plates are 135, 225 and 315 lb?
A Weight-Dependent 1RM Prediction Equation Optimized on 303,494 Near-Failure Sets Across 388 ExercisesThiago Marzagão / arXiv2026-03-18FAQ answer: Can a repetition calculator tell me my bench-press one-rep max?
Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entriesJournal of Science and Medicine in Sport / Elsevier; abstract indexed by NLM2024-07-11FAQ answer: Do paused and touch-and-go bench presses count the same in standards?
ACSM Unveils Landmark 2026 Resistance Training Guidelines — First Update in 17 YearsAmerican College of Sports Medicine2026-03-17FAQ answer: Is Smith-machine bench press good?
A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirementsJournal of Sports Sciences / Taylor & Francis2011-01-10FAQ answer: Is Smith-machine bench press good?
Training for the NFL Combine bench press testNFLFAQ answer: What is the average NFL Combine bench press?
NFL Combine PerformanceTony Villiotti / Ourlads Scouting Services LLCFAQ answer: What is the average NFL Combine bench press?
How Fast Do Lifters Really Get Stronger? What 5.8 Million Logged Sets SayHardy2026-09-03FAQ answer: How fast should my bench increase?
Bench Press Strength StandardsGravitusFAQ answer: Why do different strength-standard sites give different answers?
Bench Press Ratio (Cooper DVR) Norms by Age & SexFitnessNorms2026-08-11FAQ answer: Why do different strength-standard sites give different answers?
Bench Press Norms by Age & SexFitnessNorms2026-08-18FAQ answer: Are these numbers averages of everyone, gym members or powerlifters?
Bench Press Standards for Men and Women (kg) - Strength LevelStrength Level LimitedFAQ answer: What is the average female bench press in kilograms?
AMA: Megan Gallagher AKA MegSquats, creator of Stronger By The Day and Before The Barbell!Reddit / r/xxfitness2022-04-12FAQ answer: Do women’s strength standards underestimate women?
Sex Differences in Resistance Training: A Systematic Review and Meta-AnalysisJournal of Strength and Conditioning Research / Wolters Kluwer; indexed by NLMFAQ answer: Do women’s strength standards underestimate women?
The Evolution of Normative Strength Values in Powerlifting from 2000 to 2024: A Retrospective, Cross-Sectional AnalysisJournal of Strength and Conditioning Research / Wolters Kluwer; indexed by NLM2026-02-01FAQ answer: Do women’s strength standards underestimate women?
Daily Discussion ThreadReddit / r/xxfitnessFAQ answer: What should I do when the empty bar feels too heavy or intimidating?
strange_and_co — Reddit user profileRedditFAQ answer: What should I do when the empty bar feels too heavy or intimidating?
Sex Differences in Adaptations in Muscle Strength and Size Following Resistance Training in Older Adults: A Systematic Review and Meta-analysisSports Medicine; indexed by NLMFAQ answer: Can women still gain upper-body strength after 50?
Resistance Training for Children and AdolescentsAmerican Academy of Pediatrics / PediatricsFAQ answer: What advice applies to a teenage girl just starting to lift?
Why the Bench Press Feels So Hard—And How to Get StrongerWomen’s Health / Cori RitcheyFAQ answer: Why does the bench press feel so hard?
Age is a poor predictor of maximal strength in competitive powerliftersKinesiology / University of Zagreb, hosted on HRČAK2025-12-31FAQ answer: At what age does bench-press strength peak?
The Performance of Powerlifting Athletes During Their LifetimeMHSalud / Universidad Nacional de Costa RicaFAQ answer: At what age does bench-press strength peak?
The Strength InitiativeThe Strength InitiativeFAQ answer: Is there a bench-press calculator that takes age into account?
Strength Level - Weightlifting Calculator (Bench/Squat/Deadlift)Strength Level LimitedFAQ answer: Is there a bench-press calculator that takes age into account?
Strength Standards CalculatorCalcoidFAQ answer: Is there a bench-press calculator that takes age into account?
Average Bench Press by Age: Standards TablesFitness VoltFAQ answer: Are online age charts measured data or modeled standards?
Van den Hoek Powerlifting (2024): Study ReferenceFitnessNormsFAQ answer: Are online age charts measured data or modeled standards?
Rise and Fall of Physical Capacity in a General Population: A 47-Year Longitudinal StudyJournal of Cachexia, Sarcopenia and Muscle / Wiley; indexed by NLMFAQ answer: Is the widely reported age-35 fitness peak a bench-press 1RM result?
Maximal strength testing in healthy childrenJournal of Strength and Conditioning Research; indexed by NLMFAQ answer: Should a child or teenager test a one-rep max?
Bench Press Strength Standards (Ages 18–39, kg)ExRx.netExRx.net level definitions
Bench Press StandardsExRx.netLineage of the ExRx historical benchmarks tables
Female Bench Press Standards (lb)LiftCodexLineage of the LiftCodex tables
Bench Press Standards for Men and Women (lb)Strength Level LimitedFAQ answer: Is a 135 lb bench press good?
Rogue 45LB Ohio Power Bar – Bare SteelRogue FitnessFAQ answer: How many plates is 135 lb, and what is the nearest kilogram loading?
Strength Testing—Predicting a One-Rep Max from Reps-to-FatigueMatt Brzycki / Journal of Physical Education, Recreation & Dance; author copy at Princeton1993-01FAQ answer: How many reps of 135 lb to bench 225 lb?
Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometryReynolds, Gordon and Robergs / Journal of Strength and Conditioning Research; Charles Sturt University2006-08FAQ answer: How many reps of 135 lb to bench 225 lb?
How Fast Do Lifters Really Get Stronger? What 5.8 Million Logged Sets SayHardy2026-09-03FAQ answer: How many reps of 135 lb to bench 225 lb?
Training for the NFL Combine bench press testNFL.comFAQ answer: Is the NFL Combine 225 lb bench test a one-rep maximum?
Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regressionChaise Murphy and Karsten Koehler / Scandinavian Journal of Medicine & Science in Sports2022-01FAQ answer: Can I increase my bench while cutting weight?
American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of ReviewsAmerican College of Sports Medicine / Medicine & Science in Sports & Exercise2026-04FAQ answer: How much bench volume and how close to my max should my working sets be?
IPF Technical Rules Book 2026, effective 01 March 2026, v3International Powerlifting Federation2026-03-01FAQ answer: Does a bounced, assisted or touch-and-go rep count the same as a paused competi…
Adult Activity: An OverviewCDC2023-12-20FAQ answer: Should everyone be able to bench their bodyweight?
Strength Standards: Are You Strong?T Nation / Tim Henriques2007-05-09FAQ answer: Is benching my bodyweight good or impressive?
Bench Press Standards Revealed: Fitbod Data AnalysisThiago Marzagao / LinkedInFAQ answer: How rare or impressive is benching twice my bodyweight?
Strength Standards CalculatorFORMA / Rab Nawaz2026-07FAQ answer: Is benching bodyweight and squatting 1.5 times bodyweight a required strength s…
Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entriesJournal of Science and Medicine in Sport / Elsevier; University of the Sunshine Coast repository2024-10FAQ answer: What is the average bench press for a 13-year-old?
Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entries [original paper, mirrored full text]Journal of Science and Medicine in Sport / Elsevier; copy hosted by Scribd2024-10FAQ answer: What is the average bench press for a 13-year-old?
Bench Press Standards for Men and Women (lb)Strength LevelFAQ answer: What is the average bench press for a 13-year-old?
Normative Fitness Values: Among Teenage Male Competitive Hockey PlayersThe Sport Journal / United States Sports Academy2020-09-18FAQ answer: What is the average bench press for a 13-year-old?
Effect of rest interval length on bench press performance in boys, teens, and menPediatric Exercise Science / Human Kinetics; abstract indexed by NLM2008-11FAQ answer: What is the average bench press for a 13-year-old?
Measures of Muscular Strength in U.S. Children and Adolescents, 2012CDC / National Center for Health Statistics2013-12FAQ answer: What is the average bench press for a 13-year-old?
Health-Related Fitness Measures for Youth: Musculoskeletal Fitness — Chapter 6, Fitness Measures and Health Outcomes in YouthInstitute of Medicine / National Academies Press, hosted by NCBI Bookshelf2012-12-10FAQ answer: What is the average bench press for a 13-year-old?
Realistic Expectations for a 13 Year Old AthleteStarting Strength forum / The Aasgaard Company2017-08-16FAQ answer: What is the average bench press for a 13-year-old girl or female?
What is the average 18-year-old female bench press?Answers2025-07-25FAQ answer: What is the average bench press for a 13-year-old girl or female?
Resistance Training and Milk-Substitution Enhance Body Composition and Bone Health in Adolescent GirlsJournal of the American College of Nutrition / Taylor & Francis2020-06-10FAQ answer: What is the average bench press for a 13-year-old girl or female?
Resistance training and bone mineral density in adolescent femalesThe Journal of Pediatrics / Elsevier2001-10FAQ answer: What is the average bench press for a 13-year-old girl or female?
The effects of free weights and elastic tubing resistance training on physical self-perception in adolescentsPsychology of Sport and Exercise / Elsevier2010-11FAQ answer: What is the average bench press for a 13-year-old girl or female?
Average Bench Strength For 13, 14, 15, 16, 17, 18 Year OldsPowerliftingTechnique.com2024-02-19FAQ answer: How much should a 13-year-old bench press in kg?
What Is The Average Bench Press For A 16 Year Old? Answered!HugATeen2023-09-21FAQ answer: How much should a 13-year-old bench press in kg?
Average Bench Press By Age: Standards, Strength Floors + What Research SaysMarathon Handbook2026-05-08FAQ answer: How much should a 13-year-old bench press in kg?
Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning AssociationNational Strength and Conditioning Association / Journal of Strength and Conditioning Research2009-08FAQ answer: Is my bench good for a 13-year-old?
Resistance Training for Children and AdolescentsAmerican Academy of Pediatrics / Pediatrics2020-06-01FAQ answer: Is my bench good for a 13-year-old?
Bench Press 1RM (One-Rep Max) Norms by Age & SexFitnessNormsFAQ answer: What percentage of 13-year-olds can bench a particular milestone weight?
Gym noobsBoards.ie2017-09-02FAQ answer: How long should it take a 13-year-old to reach a bench milestone?
Strength Training (for Teens)Nemours KidsHealth2022-03FAQ answer: Is bench pressing safe for a 13-year-old?
LTAD, Youth Resistance Training and Early Sport Specialization: What It All MeansNational Strength and Conditioning AssociationFAQ answer: How much lifting is too much for a 13-year-old?
IPF Technical Rulebook, effective 01 March 2026, v3International Powerlifting Federation2026-03-01FAQ answer: Is this bench technique or arch safe for a 13-year-old?
Frequently Asked QuestionsStrength LevelFAQ answer: For a 13-year-old’s benchmark, do the bar, repetitions, pause and equipment cou…
Most Bench Presses Of A 165-Pound Barbell By A 14-Year-OldRecordSetter2020-10-01FAQ answer: For a 13-year-old’s benchmark, do the bar, repetitions, pause and equipment cou…
World Powerlifting Rules of Competition, 1 January 2026World Powerlifting2026-01-01FAQ answer: What is the bench-press record for a 13-year-old, and are viral claims verified?
Men’s World RecordsWorld PowerliftingFAQ answer: What is the bench-press record for a 13-year-old, and are viral claims verified?
Women’s World RecordsWorld PowerliftingFAQ answer: What is the bench-press record for a 13-year-old, and are viral claims verified?
RecordsInternational Powerlifting FederationFAQ answer: What is the bench-press record for a 13-year-old, and are viral claims verified?
WORLD SUB-JUNIORS MEN’S EQUIPPED RECORDSGOODLIFT, linked by the International Powerlifting Federation2026-08-22FAQ answer: What is the bench-press record for a 13-year-old, and are viral claims verified?
RecordsUSA PowerliftingFAQ answer: What is the bench-press record for a 13-year-old, and are viral claims verified?

How our scale compares

Our six levels are Stronger's own scale, and the percentages beside them come from competition results. The published tables below are the ones people actually copy; we keep them here word for word, and say whose numbers they are, so you can see how a “good” bench on this page compares to what other sources call good. None of them measures the general population either.

Strength Level Limited · 18 tables (lb, ratio, kg)Male and female Strength Level usersOriginally based on fixed Kilgore/ExRx tables in 2007. Publisher says July 2015 replaced that model with community-data regressions; May 2016 incorporated joint lift/bodyweight modelling. Current table belongs to the 2026 refresh. These are not independent probability estimates for all adults.
StrengthLog · 12 tables (kg, lb)Men and women who use StrengthLogStrengthLog says the standards are calculated from user training logs; no Kilgore derivation is claimed. Sample date, age distribution, lift-verification protocol and detailed statistical construction are not supplied on the inspected page.
Lon Kilgore / Kilgore Academy · 1 table (kg)Men and women, ages 15–89Author combines scientific literature, published drug-tested classic/raw lifting results and coaching observation. The author resource page explicitly says the 2023 revision supersedes prior tables. No cell-level dataset or reproducible estimation code is provided.
The Aasgaard Company · 2 tables (lb)Adult Men / Adult WomenSource specifies Starting Strength: Basic Barbell Training, 3rd edition techniques. Every bench numeric cell matches the inspected 2007 ExRx table, but level names differ. This is documented numerical identity, not proof of an unpublished licensing or authorship history.
ExRx.net · 1 table (lb)Adult men and womenExplanatory source credits Dr. Lon Kilgore, the training definitions in Practical Programming (Kilgore, Rippetoe, Pendlay), Starting Strength exercise technique and published lifting-performance standards. Numeric identity with the publisher-hosted 2012 Starting Strength sheet is directly established. Kilgore now says…
Gravitus, Inc. · 5 tables (lb)Male / Female Gravitus usersPublisher-owned app logs; best estimated 1RM per lifter, Brzycki formula, extreme outliers excluded. Asterisks designate weight points with fewer than 50 lifters, estimated by the publisher through allometric scaling. These estimated rows are retained as explicitly modelled published standards, not recomputed or repre…
Strength Origins · 2 tables (lb)Men / Women; raw, drug-tested, sanctioned full-power competitors, ages 16–65Publisher, not this inventory, processed OpenPowerlifting using Power Query; best-total performance per lifter-year, valid nonzero full SBD results, raw and drug-tested, weight classes rebinned to IPF style. No underlying data were downloaded or recomputed for this job.
BMC Sports Science, Medicine and Rehabilitation / Springer Nature · 2 tables (kg, ratio)47 male Australian elite police officersPrimary retrospective cohort measurements; barbell touches chest, full extension, bench contact maintained. Same lead coach across tests.
Quincy Police Department / Board of Fire and Police Commission · 2 tables (ratio)MALE / FEMALE police-officer applicantsOfficial agency publication attributes POWER minimums to national norms and an approximately equivalent percentile standard across age/sex groups; underlying normative dataset and edition are not named.
BrianMac Sports Coach · 1 table (ratio)men / womenAuthor-published coaching judgment; no cell-level dataset or derivation is given. A separate McArdle citation is used by the page’s assessment machinery, but the source does not prove these two good thresholds are that table.
Topend Sports / Robert Wood · 1 table (ratio)adults; both sexes as stated by the publisherThe author explicitly attributes the scores to personal experience, not a federation, research sample or ACSM norm.
Healthline · 1 table (lb)Men / Women, ages 18–59; page explains sex as assigned at birthThe page links ExRx for these standards. Unlike the fixed numerical 2007 ExRx/2012 Starting Strength cells, this page prints ranges. No inspected evidence establishes how those range endpoints were constructed.
100% RAW Powerlifting Federation · 1 table (lb)Women competing in 100% RAW; ranking-informed performance classes, not population normsFAQ identifies PowerliftingWatch rankings, primarily 2008–2010, as the backbone of Elite standards, with formulas, federation input and judgment. Other classes are related to Elite. The female FAQ explicitly discusses limited participation and hypothetical stronger fields. No uniform male×factor derivation is stated.
TriageMethod · 1 table (ratio)Women using the publisher’s health-targets assessment; no sampled population disclosedPublisher explicitly sets female standards at approximately 60–75% of male standards, varying by movement. This is a stated coaching method; no fixed 0.6 factor is applied or inferred here.

What apps publish about their own users

Strength Level: average bench of 212 lb among male Strength Level cohort; no fixed bodyweightMethod: Self-submitted lifts feed fitted strength/bodyweight distributions. Rep sets can be converted to estimated 1RM. FAQ describes removal of implausible, duplicate, bot-like and unusually frequent entrie…. Not a general-population figure.
Strength Level: average bench of 112 lb among female Strength Level cohort; no fixed bodyweightMethod: Self-submitted lifts feed fitted strength/bodyweight distributions. Rep sets can be converted to estimated 1RM. FAQ describes removal of implausible, duplicate, bot-like and unusually frequent entrie…. Not a general-population figure.
StrengthLog / Styrkelabbet: median bench of 100 kg among male users in the 24,408-user bench standards cohortMethod: Public standards cite users’ training logs, but do not fully disclose selection, deduplication or fitting. The separate 2019 Swedish report analyzes logged single repetitions, not a stated rep-max co…. Not a general-population figure.
StrengthLog / Styrkelabbet: median bench of 47 kg among female users in the 24,408-user bench standards cohortMethod: Public standards cite users’ training logs, but do not fully disclose selection, deduplication or fitting. The separate 2019 Swedish report analyzes logged single repetitions, not a stated rep-max co…. Not a general-population figure.

Our own figure, for comparison: the median competitor in the data benches 281 lb127 kg (men) and 127 lb58 kg (women).

Questions people ask

225, answered

How many people can bench 225?

78% of men competing in our data have benched 225 lb. Among women competing it is 2%. These are people who train and test the lift; in the general population the share is much smaller, and nobody has measured it.

Is 225 a good bench?

For a 180 lb82 kg man, 225 lb is Advanced. Whether that is “good” depends on your bodyweight: at 132 lb60 kg it is Elite; at 292 lb132 kg it is Intermediate. These are Stronger app levels, not measured ranks among all gym-goers.

How many plates is 225?

225 lb is two plates a side on a 45 lb bar: 45 lb bar + 45 + 45 per side = 225 lb. In kilograms the closest loading is 20 kg bar + 25 + 15 + 1.25 per side = 102.5 kg.

How long does it take to bench 225 lb?

We do not have enough data to give an honest estimate yet. Heavier lifters get there sooner; lighter lifters and anyone training the bench once a week take longer.

Is 225 a good bench for a woman?

For a 140 lb64 kg woman, 225 lb is World Class; 2% of women competing in our data have lifted it. The women's standards

How many reps of 185 equals a 225 bench?

By the Epley formula, 6 reps. Rep-max estimates are least reliable past ten reps, so treat it as a target, not a certificate.

How many reps of 225 does it take to bench 275?

By the Epley formula, 7 reps at 225 lb predicts a 275 lb single. Estimates under ten reps hold up well, so a clean set like that is a fair sign the single is there. The 1RM calculator does the arithmetic for any weight and rep count.

Does 225 include the bar?

Yes. A bench is always counted as the total on the bar, and that is how every number on this page is recorded. 225 lb on a 45 lb bar is two plates a side; the nearest kilogram loading is 102.5 kg (20 kg bar + 25 + 15 + 1.25 per side = 102.5 kg), which is why the kilogram figure and 225 are close cousins, not the same lift.

Does a touch-and-go 225 lb count the same as a paused one?

In a training log, most people count it; on a platform it does not. The IPF's technical rules require the bar to be held motionless on the chest until the referee's press command, and our percentiles come from meets judged to a pause, so a paused 225 lb is what the 78% figure describes. A touch-and-go rep is somewhat easier, by an amount that varies lifter to lifter, and Stronger's scale does not distinguish the two. Log which one you did and compare like with like.

Sources: IPF Technical Rules Book 2026, effective 01 March 2026, v3 (International Powerlifting Federation, 2026)

Stronger · Strength Score

Track your strength level as you work toward 225.

Stronger scores every bench set you log against these standards, adjusted for your bodyweight and sex, and tells you which of chest, shoulders and triceps is the one holding the number back. That is the Strength Score.

Download Free

Free on iOS & Android · 7-day free trial of premium

Scan with your phone to download

Keep going