Last updated: October 13, 2026
The average bench press for men is 281 lb (127.5 kg), and for women it is 132 lb (60.0 kg). Those are the medians from 344,428 lifters in the public OpenPowerlifting database: 229,361 men and 115,067 women. Half of the men benched more than 281 lb and half less; the middle 50% fell between 237 and 325 lb (107.5 to 147.5 kg).
Who this is about: competitive raw (unequipped) powerlifters, not average gym-goers. Everyone in this data entered a full-power meet, so these numbers are higher than what a typical person who benches at the gym can lift. Read them as a high bar to measure against, and see the limits section before you quote them. You can compare your own lifts with the same data in our How Strong Am I? calculator.
Key findings: average bench press, competitive raw lifters
- 281 lb (127.5 kg) is the median bench press for men (229,361 lifters).
- 132 lb (60.0 kg) is the median bench press for women (115,067 lifters).
- 92.5% of men benched at least their body weight; 30.2% of women did.
- 41.3% of men benched 1.5x body weight, against 1.9% of women.
- 3.4% of men benched double body weight. For women it was 0.1%.
- The top 10% of men benched 375 lb (170.0 kg) or more; the top 10% of women, 185 lb (84.0 kg).
- Men aged 35-39 had the highest median bench of any age band: 305 lb (138.3 kg).
- The median man in the 120+ kg class benched 353 lb, versus 182 lb in the 59 kg class.
All figures: OpenPowerlifting, raw full-power meets since 2015, lifters 18+, analysed by GymGod.
Average Bench Press for Men
The average bench press for men in this data is 281 lb (127.5 kg) (median). The mean is slightly higher at 283 lb (128.5 kg), because a few very strong lifters pull it up. We lead with the median because it is not skewed by them.
The spread is wide. The weakest tenth of men benched 198 lb (90.0 kg) or less, and the strongest tenth benched 375 lb (170.0 kg) or more. Remember that even the 10th percentile here is a person who was confident enough to compete.
| Bench press percentiles (lb / kg) | Men | Women |
|---|---|---|
| 10th | 198 lb / 90.0 kg | 90 lb / 40.8 kg |
| 25th | 237 lb / 107.5 kg | 110 lb / 50.0 kg |
| 50th (median) | 281 lb / 127.5 kg | 132 lb / 60.0 kg |
| 75th | 325 lb / 147.5 kg | 155 lb / 70.3 kg |
| 90th | 375 lb / 170.0 kg | 185 lb / 84.0 kg |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
Average Bench Press for Women
The average bench press for women is 132 lb (60.0 kg) (median; mean 135 lb or 61.4 kg), from 115,067 women. The middle half benched between 110 and 155 lb (50.0 to 70.3 kg), and the top tenth benched 185 lb (84.0 kg) or more.
The female median is below the male median in absolute pounds, but women in this dataset also weigh less (median body weight 67.5 kg versus 88.7 kg for men). The next two sections break the numbers down by weight class, which is a fairer comparison.
Average Bench Press for Men by Weight Class
Weight class explains more of the spread than almost anything else. The median man in the lightest class (59 kg) benched 182 lb (82.5 kg). In the 93 kg class it was 287 lb (130.0 kg), and in the 120+ kg class it was 353 lb (160.0 kg). Classes are the federation weight classes in kilograms.
| Bench press by weight class, men (lb / kg) | Lifters | 25th | Median | 75th | 90th |
|---|---|---|---|---|---|
| 59 kg | 5,357 | 145 / 65.8 | 182 / 82.5 | 220 / 100.0 | 254 / 115.0 |
| 66 kg | 11,530 | 187 / 85.0 | 220 / 100.0 | 248 / 112.5 | 281 / 127.5 |
| 74 kg | 28,891 | 209 / 95.0 | 243 / 110.0 | 276 / 125.0 | 303 / 137.5 |
| 83 kg | 49,237 | 231 / 105.0 | 265 / 120.0 | 298 / 135.0 | 331 / 150.0 |
| 93 kg | 50,532 | 248 / 112.5 | 287 / 130.0 | 320 / 145.0 | 358 / 162.5 |
| 105 kg | 42,031 | 265 / 120.0 | 309 / 140.0 | 347 / 157.5 | 386 / 175.0 |
| 120 kg | 25,580 | 281 / 127.5 | 331 / 150.0 | 375 / 170.0 | 419 / 190.0 |
| 120+ kg | 16,203 | 295 / 133.8 | 353 / 160.0 | 402 / 182.5 | 452 / 205.0 |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
Average Bench Press for Women by Weight Class
Among women, the median bench was 94 lb (42.5 kg) in the 47 kg class, 127 lb (57.5 kg) in the 63 kg class and 149 lb (67.5 kg) in the 84+ kg class. If you know your weight class, find your row and use the 25th, median and 75th columns as a rough ladder.
| Bench press by weight class, women (lb / kg) | Lifters | 25th | Median | 75th | 90th |
|---|---|---|---|---|---|
| 47 kg | 2,932 | 77 / 35.0 | 94 / 42.5 | 116 / 52.5 | 138 / 62.5 |
| 52 kg | 7,685 | 88 / 40.0 | 110 / 50.0 | 132 / 60.0 | 154 / 70.0 |
| 57 kg | 12,924 | 99 / 45.0 | 119 / 54.2 | 138 / 62.5 | 165 / 75.0 |
| 63 kg | 19,872 | 105 / 47.5 | 127 / 57.5 | 149 / 67.5 | 171 / 77.5 |
| 69 kg | 19,988 | 110 / 50.0 | 132 / 60.0 | 154 / 70.0 | 182 / 82.5 |
| 76 kg | 19,244 | 116 / 52.5 | 138 / 62.5 | 165 / 75.0 | 187 / 85.0 |
| 84 kg | 13,566 | 120 / 54.4 | 143 / 65.0 | 165 / 75.0 | 193 / 87.5 |
| 84+ kg | 18,856 | 127 / 57.5 | 149 / 67.5 | 176 / 80.0 | 204 / 92.5 |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
Average Bench Press by Age
Men peak later than many people expect. The median bench rises from 270 lb (122.5 kg) at ages 18-23 to 303 lb (137.5 kg) at 24-34 and 305 lb (138.3 kg) at 35-39, then falls to 270 lb (122.5 kg) at 50-59, 226 lb (102.5 kg) at 60-69 and 176 lb (80.0 kg) at 70+.
Women follow a flatter curve: 132 lb (60.0 kg) at 18-23, 138 lb (62.5 kg) at 24-34 and 35-39, 121 lb (55.0 kg) at 50-59, and 88 lb (40.0 kg) at 70+.
| Median bench press by age band | Men (n) | Men median | Women (n) | Women median |
|---|---|---|---|---|
| 18-23 | 69,580 | 270 lb / 122.5 kg | 25,055 | 132 lb / 60.0 kg |
| 24-34 | 74,035 | 303 lb / 137.5 kg | 39,537 | 138 lb / 62.5 kg |
| 35-39 | 11,738 | 305 lb / 138.3 kg | 8,372 | 138 lb / 62.5 kg |
| 40-49 | 12,753 | 298 lb / 135.0 kg | 9,990 | 132 lb / 60.0 kg |
| 50-59 | 5,947 | 270 lb / 122.5 kg | 4,002 | 121 lb / 55.0 kg |
| 60-69 | 2,677 | 226 lb / 102.5 kg | 1,471 | 105 lb / 47.5 kg |
| 70+ | 965 | 176 lb / 80.0 kg | 356 | 88 lb / 40.0 kg |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total. Cross-sectional: different people in each band.
Year by year, the median man at 18 benched 115.0 kg, reached 142.5 kg at 30 and held 142.5 kg at 38, then slid to 130.0 kg at 50, 114.4 kg at 60 and 90.0 kg at 70. This is a snapshot of different people at each age, not a record of one lifter getting older. Older lifters who still compete are also a self-selected group, which can make the older figures look better than the general population.
What Percentage of People Can Bench Their Body Weight?
Among competitive raw lifters, 92.5% of men and 30.2% of women benched at least their own body weight. That gap is the clearest sex difference in the data: nearly every male competitor reached a 1x bench, while fewer than a third of female competitors did.
| Benched at least this multiple of body weight | Men | Women |
|---|---|---|
| 0.5x body weight | 99.8% | 96.3% |
| 0.75x body weight | 98.6% | 69.0% |
| 1x body weight | 92.5% | 30.2% |
| 1.25x body weight | 73.8% | 8.6% |
| 1.5x body weight | 41.3% | 1.9% |
| 2x body weight | 3.4% | 0.1% |
| 2.5x body weight | 0.1% | 0.0% |
| 3x body weight | 0.0% | 0.0% |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
A 1.25x bench is a modest hurdle for men (73.8% got there) and a real one for women (8.6%). At 1.5x body weight it is 41.3% of men and 1.9% of women. Double body weight is rare: 3.4% of men and 0.1% of women. At 2.5x, 0.1% of men and 0.0% of women.
This is not the share of all people. It is the share of people who compete in raw powerlifting. For the general population, a body weight bench is a bigger accomplishment than these figures suggest, because most people never train the bench press. To check your ratio, divide your best bench by your body weight, or use the one-rep max calculator first if you have only lifted for reps.
Bench Press Standards and How Much You Should Bench
Most online bench press standards charts are opinion. These come from real meet results, so we can say exactly what each level means: the percent of competitive lifters you would beat. A rough ladder for men, using the data above:
- Below 237 lb (107.5 kg): in the bottom quarter of male competitors.
- 281 lb (127.5 kg): the middle of the field.
- 325 lb (147.5 kg): better than three out of four male competitors.
- 375 lb (170.0 kg): the top 10%.
For women, the same lines are 110 lb (50.0 kg), 132 lb (60.0 kg), 155 lb (70.3 kg) and 185 lb (84.0 kg). Use the weight class tables above for a better fit to your size.
So how much should you bench? Do not treat the median as a goal for your first year. Most people who lift casually are well below it, and that is normal. Better targets are relative: a bench equal to body weight, then 1.25x, then 1.5x, and the best target of all is simply more than you benched last month. Our How Strong Am I? calculator turns your numbers into a percentile in your weight class using this same data. If you bench for reps, estimate your max with the one-rep max calculator.
Benefits and Limits of This Data
What it is good for. The sample is huge (344,428 lifters), the results are judged and recorded rather than self-reported, and the bench is a competition bench. That makes it better than a poll of gym members who guess their one-rep max.
What it is not.
- These are competitors. People who sign up for a powerlifting meet are stronger and more committed than the typical gym-goer. A typical gym-goer averages lower than these figures, and we have no data in this file to say by how much.
- Competition benches are paused. Gym benches are often touch-and-go with a bigger bounce, so gym maxes tend to run a little higher than judged lifts.
- Age results are cross-sectional. Different people sit in each age band. The data does not show what happens to one lifter as they age.
- Each lifter counts once. We used each lifter's best total, so a lifter's bench is from the meet where they totaled most, not necessarily their heaviest bench ever.
- Raw only. Meets with bench shirts or other supportive gear are excluded.
How We Got These Numbers
We used the public-domain OpenPowerlifting dataset (openpowerlifting-latest.zip), built on October 9, 2026. We read 4,043,255 meet entries and kept raw full-power (squat, bench, deadlift) meets since 2015, lifters aged 18 and over, using each lifter's best total. That left 344,428 lifters: 229,361 men and 115,067 women. For each group we computed the median, mean and the 10th, 25th, 75th and 90th percentiles of the bench press, by weight class and by age band. Pounds are shown alongside the kilograms recorded at meets.
The body weight multiples are the share of lifters whose best bench reached the stated multiple of their bodyweight. Nothing on this page comes from outside that dataset, and we have not adjusted for equipment, federation or drug testing.
Track Your Own Bench Against the Data
Pick the benchmark that fits you, then give yourself a way to move toward it. Adding weight slowly and consistently is what moves a bench press, which is the idea behind progressive overload. Our push day workout shows how to program it, and the bench press exercise page covers technique, with variations such as the incline bench press and the dumbbell bench press. For the wider picture of who lifts at all, see our strength training statistics.
If you log your lifts in GymGod, auto-progression works out your next weight from what you actually lifted, and new personal records are caught automatically, so you can see when your bench passes a number on this page.
Frequently Asked Questions
What is the average bench press for men?
Among 229,361 competitive raw male powerlifters in OpenPowerlifting data, the median bench press is 281 lb (127.5 kg). The middle 50% benched 237 to 325 lb. A typical gym-goer lifts less, because these men compete.
What is the average bench press for women?
Among 115,067 competitive raw female powerlifters, the median bench press is 132 lb (60.0 kg). The middle 50% benched 110 to 155 lb (50.0 to 70.3 kg).
What is the average bench press by age?
For men, the median rises from 270 lb at ages 18-23 to 305 lb at 35-39, then falls to 176 lb at 70 and over. For women it is 132 lb at 18-23, 138 lb at 24-34 and 88 lb at 70+. Different people are in each band.
What percentage of people can bench their body weight?
Among competitive raw lifters, 92.5% of men and 30.2% of women benched at least their body weight. Among the general population the share is lower, but this data does not measure it.
How much should I bench?
There is no single number. The median male competitor benches 281 lb and the median female competitor 132 lb, but most casual lifters are lower. A bench equal to your body weight is a solid first target, then 1.25x and 1.5x.
Are these bench press standards for gym-goers?
No. They describe competitive raw powerlifters, who are stronger than the typical gym-goer. Use them as a ceiling to aim at, not an expectation for your first year.
Cite this page
Feel free to quote any number on this page. Please link back:
Source: GymGod, "Average Bench Press for Men and Women: Data From 344,428 Lifters", https://gymgod.app/blog/average-bench-press (October 12, 2026)
<a href="https://gymgod.app/blog/average-bench-press">GymGod: Average Bench Press for Men and Women: Data From 344,428 Lifters</a>
Please also credit the original dataset below, and say these are competitive raw lifters.
Sources
- OpenPowerlifting, public-domain dataset of powerlifting meet results (openpowerlifting-latest.zip), accessed and analysed October 9, 2026. https://www.openpowerlifting.org/
- GymGod, How Strong Am I? calculator, which uses the same data.
This article is for general educational purposes only and is not medical advice. Figures come from the OpenPowerlifting dataset as built on October 9, 2026 and describe competitive raw powerlifters, not the general public. If you spot an error, please contact us.
