Bench Press (1RM)
The bench press is the primary upper-body push exercise in powerlifting. Norms here are expressed as a one-rep max (1RM), the maximum weight a person can lift for a single repetition, relative to bodyweight (weight lifted ÷ bodyweight). Data are from van den Hoek et al. 2024, a retrospective analysis of 809,986 entries from global drug-tested, unequipped powerlifting competitions. These are norms for competitive powerlifters, not the general population. Untrained individuals will typically score well below these values.
Data source: van den Hoek et al. (Powerlifting) About this study
Bench Press (1RM) Norms by Age and Sex
| Age | Sex | Percentile | ||||
|---|---|---|---|---|---|---|
| 5th | 25th | 50th | 75th | 95th | ||
| 12-17 | Male | 0.85 | 1.04 | 1.24 | 1.44 | 1.63 |
| Female | 0.56 | 0.67 | 0.81 | 0.97 | 1.14 | |
| 18-35 | Male | 1.19 | 1.36 | 1.56 | 1.76 | 1.96 |
| Female | 0.67 | 0.8 | 0.96 | 1.15 | 1.35 | |
| 36-59 | Male | 1.13 | 1.31 | 1.51 | 1.72 | 1.92 |
| Female | 0.62 | 0.74 | 0.9 | 1.09 | 1.28 | |
| 60-79 | Male | 0.88 | 1.05 | 1.23 | 1.42 | 1.6 |
| Female | 0.49 | 0.59 | 0.72 | 0.89 | 1.04 | |
| 80+ | Male | 0.61 | 0.76 | 0.93 | 1.15 | 1.31 |
| Female | 0.41 | 0.44 | 0.54 | 0.68 | 0.92 | |
What to expect by age group
Among competitive powerlifters aged 18 to 35, the middle 50% bench press 1.36 to 1.76× bodyweight for men and 0.80 to 1.15× bodyweight for women. Bench press strength declines only modestly with age compared to the other powerlifts; men press roughly 0.60× bodyweight more relative to body size than women. These are norms for trained competitors, scores below 1.36× (men) or 0.80× (women) are typically below average within this population; scores above 1.76× (men) or 1.15× (women) are above average.
| Age | Males | Females |
|---|---|---|
| 12-17 | 1.04 to 1.44 | 0.67 to 0.97 |
| 18-35 | 1.36 to 1.76 | 0.8 to 1.15 |
| 36-59 | 1.31 to 1.72 | 0.74 to 1.09 |
| 60-79 | 1.05 to 1.42 | 0.59 to 0.89 |
| 80+ | 0.76 to 1.15 | 0.44 to 0.68 |
Detailed Breakdowns
Select an age group and sex below for detailed percentile charts, tables, and ratings.
Frequently Asked Questions
What do these numbers mean?
These values show relative strength: weight lifted divided by bodyweight. A bench press of 1.5 means the lifter pressed 1.5 times their own bodyweight.
Are these norms for everyone?
No, these are norms for competitive powerlifters in drug-tested, unequipped competitions. They represent trained strength athletes, not the general population. Most recreational gym-goers will score below the 50th percentile on this scale.
Why are P25, P75, P5, and P95 approximate?
The source study reports deciles (P10 through P90). P5 and P95 use P10 and P90 as proxies. P25 and P75 are the actual values reported by the authors' online calculator at thestrengthinitiative.com, which exposes the full distribution from the underlying data.
What bench press protocol is used?
Competition bench press with a pause on the chest, no supportive equipment (raw/unequipped), and drug-tested competitions. Results may differ from gym maxes using a touch-and-go technique or with a bench shirt.
Why does bench press decline less with age than squat or deadlift?
Upper-body pushing strength tends to be more maintainable with age than lower-body or posterior chain strength. The relatively flat decline in bench press across age groups is consistent with research on strength aging patterns.