How Much Should You Be Able To Bench (By Age & Weight)

how much should you be able to bench by age & weight

Once we have some training experience under our belt, it can be useful to know if our bench press is where we would expect it to be for our age and weight, or if it is outside the norm. 

It’s hard to know if we’re excelling or struggling if we don’t know what the average bench press is for our age and weight – so I’ve done the research and provided the data for how strong lifters should expect to be at their age, and what the average bench press is for 19 to 39-year-olds.

The following data represents all of the 19 to 39-year-old lifters who have competed in the International Powerlifting Federation (IPF). The data from these lifters were used to provide average bench strength at each age, and across all IPF weight classes. 

This data is intended to be used as a reference point for powerlifters, and to see how relative strength changes across these age groups and weight classes.  If you’re not a powerlifter, you can still get an estimate of what you should be lifting based on this data. 

Make sure to check out our other strength guides and standards:

What Is The Average Bench For A 19 Year Old?

The average bench for a male 19-year-old is 1.4 times bodyweight.  The average bench for a female 19-year-old is 0.9 times bodyweight. Depending on the weight class, bench presses will range from 81kg to 156kg for men and 43kg to 72kg for women.

Male 19 Year Olds

53kg

The average bench for this weight class is 81kg.

59kg

The average bench for this weight class is 91kg.

66kg

The average bench for this weight class is 103kg.

74kg

The average bench for this weight class is 111kg.

83kg 

The average bench for this weight class is 120kg.

93kg

The average bench for this weight class is 130kg.

105kg

The average bench for this weight class is 138kg.

120kg

The average bench for this weight class is 146kg.

120+kg: 

The average bench for this weight class is 156kg.

Takeaway

Across the weight classes, the 66kg 19 year olds have the strongest bench presses on average compared to the other body weight categories at 1.55xBW.  The 120+kg lifters have the weakest bench presses of the 19 year olds at 1.20xBW, which we can assume is because they have less lean muscle mass despite a heavier body weight.

Female 19 Year Olds

43kg

The average bench for this weight class is 43kg.

47kg

The average bench for this weight class is 46kg.

52kg 

The average bench for this weight class is 52kg.

57kg

The average bench for this weight class is 55kg.

63kg 

The average bench for this weight class is 59kg.

69kg 

The average bench for this weight class is 63kg.

76kg 

The average bench for this weight class is 64kg.

84kg

The average bench for this weight class is 65kg.

84+kg: 

The average bench for this weight class is 72kg.

Takeaway

Across the weight classes, the 43kg 19 year olds have the strongest bench presses on average compared to the other body weight categories at 1.0xBW. The 84kg lifters have the weakest bench presses of the 19 year olds at 0.78xBW on average.

What Is The Average Bench For A 20 Year Old?

The average bench for a male 20-year-old is 1.4 times bodyweight.  The average bench for a female 20-year-old is 0.9 times bodyweight. Depending on the weight class, bench presses will range from 78kg to 159kg for men and 45kg to 74kg for women.

Male 20 Year Olds

53kg

The average bench for this weight class is 78kg.

59kg

The average bench for this weight class is 93kg.

66kg

The average bench for this weight class is 104kg.

74kg

The average bench for this weight class is 115kg.

83kg

The average bench for this weight class is 124kg.

93kg

The average bench for this weight class is 133kg.

105kg

The average bench for this weight class is 141kg.

120kg 

The average bench for this weight class is 149kg.

120+kg

The average bench for this weight class is 159kg.

Takeaway

The data shows that the relative bench press strength of male 20 year olds has a downward trend as weight classes increase. The weight classes with the highest relative bench press strength are the 59kg and 66kg classes with average bench presses of 1.58xBW. The weight class with the lowest relative strength is the 120+kg class with average bench press of 1.22xBW.

Female 20 Year Olds

43kg

The average bench for this weight class is 45kg.

47kg

The average bench for this weight class is 48kg.

52kg

The average bench for this weight class is 52kg.

57kg

The average bench for this weight class is 57kg.

63kg

The average bench for this weight class is 60kg.

69kg

The average bench for this weight class is 64kg.

76kg

The average bench for this weight class is 61kg.

84kg

The average bench for this weight class is 70kg.

84+kg

The average bench for this weight class is 74kg.

Takeaway

The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 43kg class with bench presses of 1.05xBW and the lowest bench press strength being the 84+kg class with 0.82xBW.

What Is The Average Bench For A 21 Year Old?

The average bench for a male 21-year-old is 1.5 times bodyweight.  The average bench for a female 21-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 84kg to 165kg for men and 43kg to 76kg for women.

Male 21 Year Olds

53kg

The average bench for this weight class is 84kg.

59kg

The average bench for this weight class is 97kg.

66kg

The average bench for this weight class is 108kg.

74kg

The average bench for this weight class is 118kg.

83kg

The average bench for this weight class is 127kg.

93kg

The average bench for this weight class is 136kg.

105kg

The average bench for this weight class is 145kg.

120kg

The average bench for this weight class is 153kg.

120+kg

The average bench for this weight class is 165kg.

Takeaway

As the weight classes increase, the average relative strength decreases for the 21 year old males. The class with the highest relative bench press strength is the 59kg class with 1.65xBW bench presses. The 120+kg class has the lowest relative strength with bench presses of 1.27xBW.

Female 21 Year Olds

43kg

The average bench for this weight class is 43kg.

47kg

The average bench for this weight class is 51kg.

52kg

The average bench for this weight class is 55kg.

57kg

The average bench for this weight class is 59kg.

63kg

The average bench for this weight class is 62kg.

69kg

The average bench for this weight class is 69kg.

76kg

The average bench for this weight class is 72kg.

84kg

The average bench for this weight class is 70kg.

84+kg

The average bench for this weight class is 76kg.

Takeaway

Across the weight classes, the 47kg and 52kg 21 year olds have the strongest bench presses on average compared to the other body weight categories. The 84kg lifters have the weakest bench presses of the 21 year olds at 0.84xBW on average. 

What Is The Average Bench For A 22 Year Old?

The average bench for a male 22-year-old is 1.5 times bodyweight.  The average bench for a female 22-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 91kg to 167kg for men and 45kg to 76kg for women.

Male 22 Year Olds

53kg

The average bench for this weight class is 91kg.

59kg

The average bench for this weight class is 100kg.

66kg

The average bench for this weight class is 111kg.

74kg

The average bench for this weight class is 122kg.

83kg

The average bench for this weight class is 130kg.

93kg

The average bench for this weight class is 138kg.

105kg

The average bench for this weight class is 148kg.

120kg

The average bench for this weight class is 159kg.

120+kg

The average bench for this weight class is 167kg.

Takeaway

The average relative bench press strength has a downward trend as the weight classes increase, with the strongest bench presses from the 53kg class at 1.72xBW, and the lowest from the 120+kg class at 1.28xBW.

Female 22 Year Olds

43kg

The average bench for this weight class is 45kg.

47kg

The average bench for this weight class is 54kg.

52kg

The average bench for this weight class is 57kg.

57kg

The average bench for this weight class is 59kg.

63kg

The average bench for this weight class is 63kg.

69kg

The average bench for this weight class is 65kg.

76kg

The average bench for this weight class is 74kg.

84kg

The average bench for this weight class is 70kg.

84+kg

The average bench for this weight class is 76kg.

Takeaway

According to the data, the lighter lifters have stronger bench presses on average than the heavier weight classes when body weight is factored in. The strongest relative bench presses are from lifters in the 47kg class at 1.16xBW. The weight class with the lowest relative strength is the 84kg class with bench presses at 0.83xBW.

What Is The Average Bench For A 23 Year Old?

The average bench for a male 23-year-old is 1.5 times bodyweight.  The average bench for a female 23-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 67kg to 166kg for men and 39kg to 77kg for women.

Male 23 Year Olds

53kg

The average bench for this weight class is 67kg.

59kg

The average bench for this weight class is 95kg.

66kg

The average bench for this weight class is 112kg.

74kg

The average bench for this weight class is 121kg.

83kg

The average bench for this weight class is 131kg.

93kg

The average bench for this weight class is 139kg.

105kg

The average bench for this weight class is 150kg.

120kg

The average bench for this weight class is 159kg.

120+kg

The average bench for this weight class is 166kg.

Takeaway

The weight class with the strongest relative bench press for 23 year olds is the 66kg class with average bench presses of 1.70xBW. The weakest bench presses for 23 year old males are from the 53kg class at 1.26xBW – which is likely because there is limited data for this weight class at this age.

Female 23 Year Olds

43kg

The average bench for this weight class is 39kg.

47kg

The average bench for this weight class is 51kg.

52kg

The average bench for this weight class is 57kg.

57kg

The average bench for this weight class is 61kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 68kg.

76kg

The average bench for this weight class is 67kg.

84kg

The average bench for this weight class is 71kg.

84+kg

The average bench for this weight class is 77kg.

Takeaway

The data shows that for female 23 year olds relative strength decreases as the weight classes increase. The 47kg and 52kg classes have the strongest relative bench presses for 23 year old females at 1.09xBW, and the 84kg weight class has the weakest bench presses relative to their bodyweight at 0.84xBW.

What Is The Average Bench For A 24 Year Old?

The average bench for a male 24-year-old is 1.5 times bodyweight.  The average bench for a female 24-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 75kg to 168kg for men and 51kg to 75kg for women.

Male 24 Year Olds

53kg

The average bench for this weight class is 75kg.

59kg

The average bench for this weight class is 100kg.

66kg

The average bench for this weight class is 111kg.

74kg

The average bench for this weight class is 122kg.

83kg

The average bench for this weight class is 131kg.

93kg

The average bench for this weight class is 140kg.

105kg

The average bench for this weight class is 150kg.

120kg

The average bench for this weight class is 158kg.

120+kg

The average bench for this weight class is 168kg.

Takeaway

Across the weight classes, the 59kg 24 year olds have the strongest bench presses on average compared to the other body weight categories. The 120+kg lifters have the weakest bench presses of the 24 year olds at 1.29 times bodyweight on average.

Female 24 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 51kg.

52kg

The average bench for this weight class is 57kg.

57kg

The average bench for this weight class is 60kg.

63kg

The average bench for this weight class is 65kg.

69kg

The average bench for this weight class is 68kg.

76kg

The average bench for this weight class is 70kg.

84kg

The average bench for this weight class is 71kg.

84+kg

The average bench for this weight class is 75kg.

Takeaway

The data shows that as the weight classes increase, relative strength decreases. The 47kg class has the highest relative bench press strength for 24 year old females at 1.09xBW. The 84kg class has the lowest bench press strength relative to their body weights at 0.83xBW.

What Is The Average Bench For A 25 Year Old?

The average bench for a male 25-year-old is 1.5 times bodyweight.  The average bench for a female 25-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 80kg to 171kg for men and 50kg to 76kg for women.

Male 25 Year Olds

53kg

The average bench for this weight class is 80kg.

59kg

The average bench for this weight class is 99kg.

66kg

The average bench for this weight class is 111kg.

74kg

The average bench for this weight class is 122kg.

83kg

The average bench for this weight class is 132kg.

93kg

The average bench for this weight class is 140kg.

105kg

The average bench for this weight class is 152kg.

120kg

The average bench for this weight class is 161kg.

120+kg

The average bench for this weight class is 171kg.

Takeaway

The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 59kg and 66kg classes with bench presses of 1.68xBW and the lowest bench press strength being the 120+kg class with 1.31xBW bench presses.

Female 25 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 50kg.

52kg

The average bench for this weight class is 55kg.

57kg

The average bench for this weight class is 61kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 66kg.

76kg

The average bench for this weight class is 64kg.

84kg

The average bench for this weight class is 69kg.

84+kg

The average bench for this weight class is 76kg.

Takeaway

The data shows that as the weight classes increase there is a downward trend in relative strength. The 47kg and 57kg classes have the highest relative bench strength for 25 year old females at 1.07xBW. The 84kg class has the lowest bench strength relative to their body weights at 0.82xBW.

What Is The Average Bench For A 26 Year Old?

The average bench for a male 26-year-old is 1.6 times bodyweight.  The average bench for a female 26-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 88kg to 174kg for men and 55kg to 77kg for women.

Male 26 Year Olds

53kg

The average bench for this weight class is 88kg.

59kg

The average bench for this weight class is 101kg.

66kg

The average bench for this weight class is 111kg.

74kg

The average bench for this weight class is 123kg.

83kg

The average bench for this weight class is 131kg.

93kg

The average bench for this weight class is 142kg.

105kg

The average bench for this weight class is 153kg.

120kg

The average bench for this weight class is 162kg.

120+kg

The average bench for this weight class is 174kg.

Takeaway

For the 26 year old males, the 120+kg class has the weakest bench strength relative to their body weight at 1.34xBW. The 59kg class has the highest bench strength relative to their body weight at 1.72xBW.

Female 26 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 55kg.

52kg

The average bench for this weight class is 55kg.

57kg

The average bench for this weight class is 61kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 63kg.

76kg

The average bench for this weight class is 68kg.

84kg

The average bench for this weight class is 71kg.

84+kg

The average bench for this weight class is 77kg.

Takeaway

For 26 year old females, there is a downward trend in relative strength as weight classes increase. The 47kg class has the highest relative bench press strength, and the 84kg class has the lowest relative bench strength at 0.84xBW.

What Is The Average Bench For A 27 Year Old?

The average bench for a male 27-year-old is 1.5 times bodyweight.  The average bench for a female 27-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 98kg to 176kg for men and 55kg to 78kg for women.

Male 27 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 98kg.

66kg

The average bench for this weight class is 115kg.

74kg

The average bench for this weight class is 123kg.

83kg

The average bench for this weight class is 132kg.

93kg

The average bench for this weight class is 142kg.

105kg

The average bench for this weight class is 152kg.

120kg

The average bench for this weight class is 160kg.

120+kg

The average bench for this weight class is 176kg.

Takeaway

The 120kg class has the weakest bench strength relative to their body weight at 1.33xBW. The 66kg weight class has the highest bench press strength relative to their body weights at 1.74xBW.

Female 27 Year Olds

43kg

The average bench for this weight class is 55kg.

47kg

The average bench for this weight class is 53kg.

52kg

The average bench for this weight class is 55kg.

57kg

The average bench for this weight class is 62kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 69kg.

76kg

The average bench for this weight class is 65kg.

84kg

The average bench for this weight class is 68kg.

84+kg

The average bench for this weight class is 78kg.

Takeaway

For 27 year old women, the weight class with the highest relative bench strength is the 47kg class at 1.28xBW, and the weight class with the lowest relative bench strength is the 84kg class at 0.81xBW. 

What Is The Average Bench For A 28 Year Old?

The average bench for a male 28-year-old is 1.6 times bodyweight.  The average bench for a female 28-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 103kg to 177kg for men and 56kg to 77kg for women.

Male 28 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 103kg.

66kg

The average bench for this weight class is 115kg.

74kg

The average bench for this weight class is 121kg.

83kg

The average bench for this weight class is 133kg.

93kg

The average bench for this weight class is 142kg.

105kg

The average bench for this weight class is 151kg.

120kg

The average bench for this weight class is 163kg.

120+kg

The average bench for this weight class is 177kg.

Takeaway

According to the data, the 120kg class has the weakest bench strength relative to their body weight at 1.36xBW. The 59 and 66kg classes have the highest bench strength relative to their body weights at 1.74xBW.

Female 28 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 56kg.

52kg

The average bench for this weight class is 58kg.

57kg

The average bench for this weight class is 60kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 66kg.

76kg

The average bench for this weight class is 59kg.

84kg

The average bench for this weight class is 68kg.

84+kg

The average bench for this weight class is 77kg.

Takeaway

For 28 year old females, the 47kg weight class had the highest relative bench strength at 1.18xBW, and the 76kg class had the lowest relative bench strength at 0.78xBW. Although, it is important to mention that the 76kg class has less data because the class is new as of 2021.

What Is The Average Bench For A 29 Year Old?

The average bench for a male 29-year-old is 1.5 times bodyweight.  The average bench for a female 29-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 99kg to 180kg for men and 49kg to 76kg for women.

Male 29 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 99kg.

66kg

The average bench for this weight class is 115kg.

74kg

The average bench for this weight class is 123kg.

83kg

The average bench for this weight class is 133kg.

93kg

The average bench for this weight class is 142kg.

105kg

The average bench for this weight class is 153kg.

120kg

The average bench for this weight class is 160kg.

120+kg

The average bench for this weight class is 180kg.

Takeaway

Among 29 year old males, the 120kg class has the weakest bench strength relative to their body weight at 1.34xBW. The 66kg class has the highest bench strength relative to their body weights at 1.74xBW.

Female 29 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 49kg.

52kg

The average bench for this weight class is 58kg.

57kg

The average bench for this weight class is 62kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 66kg.

76kg

The average bench for this weight class is 76kg.

84kg

The average bench for this weight class is 70kg.

84+kg

The average bench for this weight class is 76kg.

Takeaway

The data shows that the 52kg class has the highest relative bench strength for 29 year old females at 1.11xBW, and the 84kg has the lowest relative bench strength at 0.84xBW.

What Is The Average Bench For A 30 Year Old?

The average bench for a male 30-year-old is 1.6 times bodyweight.  The average bench for a female 30-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 104kg to 178kg for men and 53kg to 80kg for women.

Male 30 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 104kg.

66kg

The average bench for this weight class is 111kg.

74kg

The average bench for this weight class is 125kg.

83kg

The average bench for this weight class is 133kg.

93kg

The average bench for this weight class is 143kg.

105kg

The average bench for this weight class is 151kg.

120kg

The average bench for this weight class is 161kg.

120+kg

The average bench for this weight class is 178kg.

Takeaway

The data shows that there is a downward trend in relative strength as the weight classes increase. The 120kg class has the weakest bench strength relative to their body weight at 1.34xBW. The 59kg class has the highest bench strength relative to their body weights at 1.76xBW.

Female 30 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 53kg.

52kg

The average bench for this weight class is 57kg.

57kg

The average bench for this weight class is 61kg.

63kg

The average bench for this weight class is 63kg.

69kg

The average bench for this weight class is 74kg.

76kg

The average bench for this weight class is 80kg.

84kg

The average bench for this weight class is 71kg.

84+kg

The average bench for this weight class is 75kg.

Takeaway

For 30 year old females there is a downward trend in relative strength as weight classes increase. The 47kg class has the strongest relative bench press strength at 1.12xBW, and the 84+kg class has the lowest relative bench strength at 0.84xBW .

What Is The Average Bench For A 31 Year Old?

The average bench for a male 31-year-old is 1.6 times bodyweight.  The average bench for a female 31-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 107kg to 173kg for men and 55kg to 74kg for women.

Male 31 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 107kg.

66kg

The average bench for this weight class is 115kg.

74kg

The average bench for this weight class is 124kg.

83kg

The average bench for this weight class is 133kg.

93kg

The average bench for this weight class is 141kg.

105kg

The average bench for this weight class is 152kg.

120kg

The average bench for this weight class is 159kg.

120+kg

The average bench for this weight class is 173kg.

Takeaway

For 31 year old males, there continues to be a decrease in relative strength as the weight classes increase. The 120kg and 120+kg class have the weakest bench strength relative to their body weight at 1.33xBW, while the 59kg class has the highest bench strength relative to their body weights at 1.81xBW.

Female 31 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 55kg.

52kg

The average bench for this weight class is 57kg.

57kg

The average bench for this weight class is 62kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 65kg.

76kg

The average bench for this weight class is 70kg.

84kg

The average bench for this weight class is 68kg.

84+kg

The average bench for this weight class is 74kg.

Takeaway

For 31 year old females, relative strength decreases as the weight classes increase as well. The 47kg class has the highest relative bench strength at 1.16xBW, and the 84kg weight class has the lowest relative bench strength at 0.81xBW.

What Is The Average Bench For A 32 Year Old?

The average bench for a male 32-year-old is 1.6 times bodyweight.  The average bench for a female 32-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 107kg to 175kg for men and 40kg to 77kg for women.

Male 32 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 107kg.

66kg

The average bench for this weight class is 119kg.

74kg

The average bench for this weight class is 123kg.

83kg

The average bench for this weight class is 134kg.

93kg

The average bench for this weight class is 142kg.

105kg

The average bench for this weight class is 152kg.

120kg

The average bench for this weight class is 163kg.

120+kg

The average bench for this weight class is 175kg.

Takeaway

There is a downward trend of relative strength as weight classes increase for 32 year old males. The 120+kg class has the weakest bench strength relative to their body weight at 1.34xBW. The 59kg class has the highest bench strength relative to their body weights at 1.81xBW.

Female 32 Year Olds

43kg

The average bench for this weight class is 40kg.

47kg

The average bench for this weight class is 57kg.

52kg

The average bench for this weight class is 62kg.

57kg

The average bench for this weight class is 61kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 66kg.

76kg

The average bench for this weight class is 77kg.

84kg

The average bench for this weight class is 70kg.

84+kg

The average bench for this weight class is 75kg.

Takeaway

For 32 year old females, the 47kg class has the highest relative bench strength at 1.21xBW, and the 84kg has the lowest relative bench strength at 0.83xBW with the 84kg+ only slightly behind at 0.84xBW.

What Is The Average Bench For A 33 Year Old?

The average bench for a male 33-year-old is 1.6 times bodyweight. The average bench for a female 33-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 101kg to 178kg for men and 40kg to 75kg for women.

Male 33 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 101kg.

66kg

The average bench for this weight class is 118kg.

74kg

The average bench for this weight class is 126kg.

83kg

The average bench for this weight class is 135kg.

93kg

The average bench for this weight class is 142kg.

105kg

The average bench for this weight class is 152kg.

120kg

The average bench for this weight class is 165kg.

120+kg

The average bench for this weight class is 178kg.

Takeaway

For 33 year old males, there is a decrease in relative strength as weight classes increase. The 120kg and 120+kg classes have the weakest bench strength relative to their body weight at 1.37xBW. The 66kg class has the highest bench strength relative to their body weights at 1.79xBW.

Female 33 Year Olds

43kg

The average bench for this weight class is 37.5kg.

47kg

The average bench for this weight class is 57kg.

52kg

The average bench for this weight class is 60kg.

57kg

The average bench for this weight class is 61kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 56kg.

76kg

The average bench for this weight class is 70kg.

84kg

The average bench for this weight class is 71kg.

84+kg

The average bench for this weight class is 75kg.

Takeaway

For 33 year old females, the lighter weight classes appear to have higher levels of relative bench strength than the heavier weight classes (except for the 43kg class which has limited data available). The 47kg class has the highest relative bench strength at 1.20xBW and the 69kg class has the lowest relative strength at 0.81xBW (but there is also limited data available for this class).

What Is The Average Bench For A 34 Year Old?

The average bench for a male 34-year-old is 1.6 times bodyweight.  The average bench for a female 34-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 107kg to 177kg for men and 55kg to 75kg for women.

Male 34 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 107kg.

66kg

The average bench for this weight class is 118kg.

74kg

The average bench for this weight class is 123kg.

83kg

The average bench for this weight class is 131kg.

93kg

The average bench for this weight class is 142kg.

105kg

The average bench for this weight class is 151kg.

120kg

The average bench for this weight class is 164kg.

120+kg

The average bench for this weight class is 177kg.

Takeaway

There is a downward trend in relative strength as weight classes increase for 34 year old males. The 120kg class has the weakest bench strength relative to their body weight at 1.36xBW. The 59kg class has the highest bench strength relative to their body weight at 1.81xBW.

Female 34 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 55kg.

52kg

The average bench for this weight class is 56kg.

57kg

The average bench for this weight class is 61kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 57kg.

76kg

The average bench for this weight class is 58kg.

84kg

The average bench for this weight class is 71kg.

84+kg

The average bench for this weight class is 75kg.

Takeaway

For 34 year old females, relative bench strength decreases as the weight classes increase (apart from the 69kg class that has limited data because it’s a new weight class as of 2021). The 47kg class has the highest relative bench strength at 1.17xBW, and the 69kg has the lowest relative bench strength at 0.82xBW.

What Is The Average Bench For A 35 Year Old?

The average bench for a male 35-year-old is 1.6 times bodyweight.  The average bench for a female 35-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 54kg to 74kg for men and 88kg to 128kg for women.

Male 35 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 116kg.

66kg

The average bench for this weight class is 117kg.

74kg

The average bench for this weight class is 122kg.

83kg

The average bench for this weight class is 132kg.

93kg

The average bench for this weight class is 142kg.

105kg

The average bench for this weight class is 149kg.

120kg

The average bench for this weight class is 163kg.

120+kg

The average bench for this weight class is 173kg.

Takeaway

The data shows that the 120+kg class has the weakest bench strength relative to their body weight at 1.33xBW, and that the 59kg class has the highest bench strength relative to their body weights at 1.97xBW.

Female 35 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 54kg.

52kg

The average bench for this weight class is 58kg.

57kg

The average bench for this weight class is 62kg.

63kg

The average bench for this weight class is 65kg.

69kg

The average bench for this weight class is 73kg.

76kg

The average bench for this weight class is 69kg.

84kg

The average bench for this weight class is 68kg.

84+kg

The average bench for this weight class is 74kg.

Takeaway

For female 35 year olds, the data shows that the 47kg class has the highest relative bench strength at 1.15xBW. The data also suggests that the 84kg class has the lowest relative bench strength at 0.81xBW.

What Is The Average Bench For A 36 Year Old?

The average bench for a male 36-year-old is 1.6 times bodyweight.  The average bench for a female 36-year-old is 1.1 times bodyweight. Depending on the weight class, bench presses will range from 113kg to 175kg for men and 57kg to 86kg for women.

Male 36 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 113kg.

66kg

The average bench for this weight class is 116kg.

74kg

The average bench for this weight class is 125kg.

83kg

The average bench for this weight class is 129kg.

93kg

The average bench for this weight class is 140kg.

105kg

The average bench for this weight class is 150kg.

120kg

The average bench for this weight class is 160kg.

120+kg

The average bench for this weight class is 175kg.

For 36 year old males, the data suggests that the 120kg and 120+kg classes have the weakest bench strength relative to their body weights at 1.34xBW, and the 59kg class has the highest bench strength relative to their body weight at 1.91xBW.

Female 36 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 57kg.

52kg

The average bench for this weight class is 61kg.

57kg

The average bench for this weight class is 64kg.

63kg

The average bench for this weight class is 66kg.

69kg

The average bench for this weight class is 83kg.

76kg

The average bench for this weight class is 86kg.

84kg

The average bench for this weight class is 68kg.

84+kg

The average bench for this weight class is 75kg.

Takeaway

The data suggests that the weight class with the lowest relative bench strength is the 84+kg at 0.81xBW, and the 47kg class has the highest relative bench strength at 1.21xBW.

What Is The Average Bench For A 37 Year Old?

The average bench for a male 37-year-old is 1.6 times bodyweight.  The average bench for a female 37-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 115kg to 175kg for men and 59kg to 71kg for women.

Male 37 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 115kg.

66kg

The average bench for this weight class is 116kg.

74kg

The average bench for this weight class is 124kg.

83kg

The average bench for this weight class is 128kg.

93kg

The average bench for this weight class is 140kg.

105kg

The average bench for this weight class is 148kg.

120kg

The average bench for this weight class is 161kg.

120+kg

The average bench for this weight class is 175kg.

Takeaway

For 37 year old males, the 120kg class has the weakest bench strength relative to their body weight at 1.34xBW. The 59kg class has the highest bench strength relative to their body weights at 1.95xBW.

Female 37 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 59kg.

52kg

The average bench for this weight class is 60kg.

57kg

The average bench for this weight class is 63kg.

63kg

The average bench for this weight class is 65kg.

69kg

The average bench for this weight class is 64kg.

76kg

The average bench for this weight class is 67kg.

84kg

The average bench for this weight class is 69kg.

84+kg

The average bench for this weight class is 71kg.

For 37 year old females, there is a downward trend in relative strength as body weight increases.The 47kg class has the highest relative bench strength at 1.24xBW, and the 84+kg has the weakest relative bench strength at 0.79xBW.

What Is The Average Bench For A 38 Year Old?

The average bench for a male 38-year-old is 1.5 times bodyweight.  The average bench for a female 38-year-old is 0.9 times bodyweight. Depending on the weight class, bench presses will range from 103kg to 169kg for men and 49kg to 73kg for women.

Male 38 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 103kg.

66kg

The average bench for this weight class is 115kg.

74kg

The average bench for this weight class is 128kg.

83kg

The average bench for this weight class is 129kg.

93kg

The average bench for this weight class is 141kg.

105kg

The average bench for this weight class is 146kg.

120kg

The average bench for this weight class is 160kg.

120+kg

The average bench for this weight class is 169kg.

Takeaway

According to the data, the 120+kg class has the weakest bench press strength relative to their body weight at 1.30xBW and the 59kg and 66kg classes have the highest bench press strength relative to their body weight at 1.74xBW.

Female 38 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 57kg.

52kg

The average bench for this weight class is 61kg.

57kg

The average bench for this weight class is 61kg.

63kg

The average bench for this weight class is 64kg.

69kg

The average bench for this weight class is 49kg.

76kg

The average bench for this weight class is 55kg.

84kg

The average bench for this weight class is 69kg.

84+kg

The average bench for this weight class is 73kg.

Takeaway

According to the data for the 38 year old females, the 47kg class has the highest relative bench press strength at 1.22xBW, and the 69kg and 76kg classes have the lowest relative bench strength at 0.71xBW and 0.72xBW respectively (but this could change as more data for these classes develops).

What Is The Average Bench For A 39 Year Old?

The average bench for a male 39-year-old is 1.5 times bodyweight.  The average bench for a female 39-year-old is 1.0 times bodyweight. Depending on the weight class, bench presses will range from 100kg to 169kg for men and 54kg to 72kg for women.

Male 39 Year Olds

53kg

There is no data for this weight class.

59kg

The average bench for this weight class is 100kg.

66kg

The average bench for this weight class is 114kg.

74kg

The average bench for this weight class is 123kg.

83kg

The average bench for this weight class is 128kg.

93kg

The average bench for this weight class is 141kg.

105kg

The average bench for this weight class is 148kg.

120kg

The average bench for this weight class is 161kg.

120+kg

The average bench for this weight class is 169kg.

Takeaway

For the 39 year old males, relative strength decreases as body weight increases. The 120+kg class has the weakest bench strength relative to their body weight at 1.30xBW, and the 66kg class has the highest bench strength relative to their body weights at 1.73xBW.

Female 39 Year Olds

43kg

There is no data for this weight class.

47kg

The average bench for this weight class is 54kg.

52kg

The average bench for this weight class is 59kg.

57kg

The average bench for this weight class is 60kg.

63kg

The average bench for this weight class is 66kg.

69kg

The average bench for this weight class is 65kg.

76kg

The average bench for this weight class is 58kg.

84kg

The average bench for this weight class is 67kg.

84+kg

The average bench for this weight class is 72kg.

Takeaway

According to the data, the 47kg class has the highest relative bench press strength at 1.16xBW, and the 76kg weight class has the lowest relative bench press strength at 0.76xBW (but this could change as more data for this class develops).

How Does Bench Strength Vary Among 19 to 39 Year Olds?

how does bench strength vary among 19 to 39 year olds

The data suggests that there is no significant difference between strength levels of 19 to 39 year olds. Male relative bench strength stayed consistently between 1.4 xBW to 1.6xBW across all weight classes. Female relative bench strength stayed consistently between 0.9xBW to 1.1xBW.

Although we may assume from this data that we do not get stronger as we age, we have to keep in mind that we do not know how long these lifters have been lifting. Perhaps many lifters actually started lifting in their 30s, and do not have a lot of training experience under their belt.

We know that the longer we are involved in powerlifting, the more potential we have to build additional lean mass – which will result in strength gain because we have more contractile tissue working to move the weight. For this reason, we can conclude that strength gains are likely to be made as we age as long as increases in lean body mass are occurring, and we are refining our technique through trial and error.

It should be mentioned that the lower weight classes in each weight class tended to have stronger relative strength than the higher weight classes. The reason for this is most likely because the lighter classes’ body weights reflected more lean muscle mass, whereas their heavier classes were more likely to have more fat mass (which is not contractile tissue), and therefore wouldn’t contribute to lifting more weight despite being heavier.

Final Thoughts

With this data in mind, we can identify whether 19 to 39 year old lifters are performing well in the bench press compared to other lifters their age, or if they need improvement. It is also important to emphasize that longevity in the sport will likely lead to gains in relative strength by developing proper technique and muscle mass that will make lifters more successful in the future.


About The Author

Amanda Parker

Amanda Parker has a passion for competing and coaching in both powerlifting and weightlifting. She uses her knowledge from her Kinesiology Degree, CSCS, and Precision Nutrition certification to coach athletes and lifestyle clients for performance in training and nutrition. Connect with her on Instagram.