Strength standards
Bench Press standards
Beginner to elite bench press targets for every bodyweight — men and women, kilograms and pounds. Check your number, then find your row.
Enter your bodyweight and your lift to see where you stand.
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg110 lb | 30 kg65 lb | 42.5 kg95 lb | 55 kg120 lb | 75 kg165 lb | 95 kg210 lb |
| 55 kg120 lb | 32.5 kg70 lb | 47.5 kg105 lb | 60 kg130 lb | 82.5 kg180 lb | 105 kg230 lb |
| 60 kg130 lb | 35 kg75 lb | 50 kg110 lb | 65 kg145 lb | 90 kg200 lb | 115 kg255 lb |
| 65 kg145 lb | 40 kg90 lb | 55 kg120 lb | 72.5 kg160 lb | 97.5 kg215 lb | 122.5 kg270 lb |
| 70 kg155 lb | 42.5 kg95 lb | 60 kg130 lb | 77.5 kg170 lb | 105 kg230 lb | 132.5 kg290 lb |
| 75 kg165 lb | 45 kg100 lb | 65 kg145 lb | 82.5 kg180 lb | 112.5 kg250 lb | 142.5 kg315 lb |
| 80 kg175 lb | 47.5 kg105 lb | 67.5 kg150 lb | 87.5 kg195 lb | 120 kg265 lb | 152.5 kg335 lb |
| 85 kg185 lb | 50 kg110 lb | 72.5 kg160 lb | 92.5 kg205 lb | 127.5 kg280 lb | 162.5 kg360 lb |
| 90 kg200 lb | 55 kg120 lb | 77.5 kg170 lb | 100 kg220 lb | 135 kg300 lb | 170 kg375 lb |
| 95 kg210 lb | 57.5 kg125 lb | 80 kg175 lb | 105 kg230 lb | 142.5 kg315 lb | 180 kg395 lb |
| 100 kg220 lb | 60 kg130 lb | 85 kg185 lb | 110 kg245 lb | 150 kg330 lb | 190 kg420 lb |
| 105 kg230 lb | 62.5 kg140 lb | 90 kg200 lb | 115 kg255 lb | 157.5 kg345 lb | 200 kg440 lb |
| 110 kg245 lb | 65 kg145 lb | 92.5 kg205 lb | 120 kg265 lb | 165 kg365 lb | 210 kg465 lb |
| 115 kg255 lb | 70 kg155 lb | 97.5 kg215 lb | 127.5 kg280 lb | 172.5 kg380 lb | 217.5 kg480 lb |
| 120 kg265 lb | 72.5 kg160 lb | 102.5 kg225 lb | 132.5 kg290 lb | 180 kg395 lb | 227.5 kg500 lb |
| 125 kg275 lb | 75 kg165 lb | 107.5 kg235 lb | 137.5 kg305 lb | 187.5 kg415 lb | 237.5 kg525 lb |
| 130 kg285 lb | 77.5 kg170 lb | 110 kg245 lb | 142.5 kg315 lb | 195 kg430 lb | 247.5 kg545 lb |
| 135 kg300 lb | 80 kg175 lb | 115 kg255 lb | 147.5 kg325 lb | 202.5 kg445 lb | 257.5 kg570 lb |
| 140 kg310 lb | 85 kg185 lb | 120 kg265 lb | 155 kg340 lb | 210 kg465 lb | 265 kg585 lb |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 45 kg100 lb | 15 kg35 lb | 25 kg55 lb | 35 kg75 lb | 45 kg100 lb | 57.5 kg125 lb |
| 50 kg110 lb | 17.5 kg40 lb | 27.5 kg60 lb | 37.5 kg85 lb | 50 kg110 lb | 62.5 kg140 lb |
| 55 kg120 lb | 20 kg45 lb | 30 kg65 lb | 42.5 kg95 lb | 55 kg120 lb | 70 kg155 lb |
| 60 kg130 lb | 20 kg45 lb | 32.5 kg70 lb | 45 kg100 lb | 60 kg130 lb | 75 kg165 lb |
| 65 kg145 lb | 22.5 kg50 lb | 35 kg75 lb | 50 kg110 lb | 65 kg145 lb | 82.5 kg180 lb |
| 70 kg155 lb | 25 kg55 lb | 37.5 kg85 lb | 52.5 kg115 lb | 70 kg155 lb | 87.5 kg195 lb |
| 75 kg165 lb | 27.5 kg60 lb | 42.5 kg95 lb | 57.5 kg125 lb | 75 kg165 lb | 95 kg210 lb |
| 80 kg175 lb | 27.5 kg60 lb | 45 kg100 lb | 60 kg130 lb | 80 kg175 lb | 100 kg220 lb |
| 85 kg185 lb | 30 kg65 lb | 47.5 kg105 lb | 65 kg145 lb | 85 kg185 lb | 107.5 kg235 lb |
| 90 kg200 lb | 32.5 kg70 lb | 50 kg110 lb | 67.5 kg150 lb | 90 kg200 lb | 112.5 kg250 lb |
| 95 kg210 lb | 32.5 kg70 lb | 52.5 kg115 lb | 72.5 kg160 lb | 95 kg210 lb | 120 kg265 lb |
| 100 kg220 lb | 35 kg75 lb | 55 kg120 lb | 75 kg165 lb | 100 kg220 lb | 125 kg275 lb |
| 105 kg230 lb | 37.5 kg85 lb | 57.5 kg125 lb | 80 kg175 lb | 105 kg230 lb | 132.5 kg290 lb |
| 110 kg245 lb | 37.5 kg85 lb | 60 kg130 lb | 82.5 kg180 lb | 110 kg245 lb | 137.5 kg305 lb |
| 115 kg255 lb | 40 kg90 lb | 62.5 kg140 lb | 87.5 kg195 lb | 115 kg255 lb | 145 kg320 lb |
| 120 kg265 lb | 42.5 kg95 lb | 65 kg145 lb | 90 kg200 lb | 120 kg265 lb | 150 kg330 lb |
How to read it
Standards scale with bodyweight — at 80 kg, an intermediate bench press is about 87.5 kg (195 lb), or 1.10× bodyweight (0.75× for women). These multipliers are Reysa's synthesis, calibrated against published standards (ExRx, Kilgore 2023, Strength Level, Symmetric Strength) — mileposts for a trained single, not verdicts. Test with a true 1RM or estimate one from any hard set with the 1RM calculator, and see how to perform the lift in the exercise library.
Chase the next level with a plan
Reysa logs every set and shows your strength trend — free on iPhone.