Learn 2025 bench press averages by age, weight, gender, and experience to see how your strength stacks up.. Below are bench press standards based on training logs of 24 408 users of StrengthLog. What is the average bench press? The average bench press is 220 lb for men and 104 lb for women. This makes you an intermediate lifter and stronger than 50% of StrengthLog's users. Click to change units:
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The average bench press for an intermediate male lifter is roughly 135 lbs (61 kg), while an intermediate female lifter typically benches around 65 lbs (30 kg). In this guide we break down average bench press standards by age, sex, and training level — with comparison charts so you can see where your numbers rank. The bench press tests upper-body pressing strength, but it is only one piece.. Complete bench press strength standards for men and women. Find exactly where you rank by bodyweight, age, and experience level — beginner through elite. Updated 2026.
