Bench Press Strength Standards
For women · by bodyweight · in kg
The barbell bench press is the most widely tested upper-body strength exercise. It primarily targets the pectorals, anterior deltoid, and triceps. Performance is influenced by arm length, chest depth, and shoulder mobility — shorter arms and a wider grip generally favor higher numbers. The bench press is a competition lift in powerlifting and a standard measure of upper-body pressing strength.
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (kg) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 50 | 20 kg | 33 kg | 47 kg | 64 kg | 81 kg | 0.94× |
| 55 | 20 kg | 33 kg | 47 kg | 64 kg | 81 kg | 0.85× |
| 60 | 20 kg | 33 kg | 47 kg | 64 kg | 81 kg | 0.78× |
| 65 | 23 kg | 37 kg | 53 kg | 72 kg | 91 kg | 0.82× |
| 70 | 23 kg | 37 kg | 53 kg | 72 kg | 91 kg | 0.76× |
| 75 | 26 kg | 42 kg | 59 kg | 76 kg | 96 kg | 0.79× |
| 80 | 26 kg | 42 kg | 59 kg | 76 kg | 96 kg | 0.74× |
| 85 | 29 kg | 47 kg | 65 kg | 85 kg | 105 kg | 0.76× |
| 90 | 29 kg | 47 kg | 65 kg | 85 kg | 105 kg | 0.72× |
| 95 | 31 kg | 50 kg | 70 kg | 91 kg | 114 kg | 0.74× |
| 100 | 31 kg | 50 kg | 70 kg | 91 kg | 114 kg | 0.70× |
| 110 | 33 kg | 53 kg | 75 kg | 98 kg | 122 kg | 0.68× |
| 120 | 33 kg | 53 kg | 75 kg | 98 kg | 122 kg | 0.63× |
| 140 | 33 kg | 53 kg | 75 kg | 98 kg | 122 kg | 0.54× |
Bench Press Strength Standards for Women
These bench press strength standards cover female lifters across a range of bodyweights in KG. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate bench press is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A bench press that is elite at 60 kg bodyweight is only intermediate at 100 kg - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Bench Press Technique Cues
- - Lie with eyes under the bar, feet flat on the floor
- - Retract and depress your shoulder blades into the bench
- - Grip the bar just outside shoulder width, wrists straight
- - Take a full breath and brace your core before unracking
- - Lower the bar to your lower chest with elbows at 45-75 degrees
- - Drive your feet into the floor and push the bar up and slightly back
- - Keep your shoulder blades pinched throughout the set
- - Flaring elbows to 90 degrees - increases shoulder impingement risk
- - Bouncing the bar off the chest - eliminates tension and risks injury
- - Lifting the hips off the bench during the press
Frequently Asked Questions
How much should a women bench press?
For an average women weighing around 65 kg, an intermediate bench press is approximately 53 kg. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Bench Press for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Bench Press strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Bench Press?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.