Strength standards

What’s a good bench press?

How much should you bench for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average bench press and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is the whole bar: the bar (45 lb, or 20 kg) plus every plate.

Gold II

Stronger than 80% of guys

Next: Gold I at 200 lb × 5

Estimated one-rep max: 222 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Bench press standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Bench press standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg7836115531496818785228104272124
130 lb59 kg8037119541537019287234107279127
140 lb64 kg8539126571627420393249113296135
150 lb68 kg9041133611717821598263119313142
160 lb73 kg95431406418082226103277126330150
170 lb77 kg100451476718986237108290132346157
180 lb82 kg104481547019890249113304138362165
190 lb86 kg109501607320794259118317144378172
200 lb91 kg113521677621598270123331150394179
210 lb95 kg1185417479224102281128344156410186
220 lb100 kg1225618082232106292133357162425193
230 lb104 kg1275818785241109302137370168441200
240 lb109 kg1316019388249113313142382174456207
250 or more lb113 or more kg1356220091257117323147395179471214

Women

Bench press standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg39185827753494431145213662
130 lb59 kg40196027773596441175414064
140 lb64 kg432063298137102471255714868
150 lb68 kg452167318639108491326015771
160 lb73 kg482270329041113521396316575
170 lb77 kg502374349543119541456617379
180 lb82 kg522477359945125571526918183
190 lb86 kg5525803710447130591597218986
200 lb91 kg5726843810849135621667519790
210 lb95 kg5927874011251141641727820593
220 lb100 kg6128904111653146671798121397
230 lb104 kg64299443121551516918584221100
240 lb109 kg66309744125571577119187228104
250 or more lb113 or more kg683110046129591627419890236107

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good bench press?

For a 180 lb guy, Silver starts at 154 lb, Gold at 198 lb, Platinum at 249 lb and Diamond at 304 lb for one rep. For a 140 lb woman, Silver starts at 63 lb, Gold at 81 lb, Platinum at 102 lb and Diamond at 125 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 135 bench good?

    For a 180 lb guy, a 135 lb bench for one rep is Bronze II, stronger than about 40% of guys. At 150 lb bodyweight it is Silver III; at 210 lb it is Bronze III.

  • Is a 185 bench good?

    For a 180 lb guy, a 185 lb bench for one rep is Silver I, stronger than about 66% of guys. At 150 lb bodyweight it is Gold II; at 210 lb it is Silver II.

  • Is a 225 bench good?

    For a 180 lb guy, a 225 lb bench for one rep is Gold I, stronger than about 82% of guys. At 150 lb bodyweight it is Platinum II; at 210 lb it is Gold III.

  • Is a 275 bench good?

    For a 180 lb guy, a 275 lb bench for one rep is Platinum I, stronger than about 93% of guys. At 150 lb bodyweight it is Diamond II; at 210 lb it is Platinum III.

  • Is a 315 bench good?

    For a 180 lb guy, a 315 lb bench for one rep is Diamond II, stronger than about 96% of guys. At 150 lb bodyweight it is Radiant; at 210 lb it is Platinum I.

  • Is a 65 lb bench good for a woman?

    For a 140 lb woman, a 65 lb bench for one rep is Silver III, stronger than about 54% of women. At 120 lb bodyweight it is Silver II; at 170 lb it is Bronze I.

  • Is a 95 lb bench good for a woman?

    For a 140 lb woman, a 95 lb bench for one rep is Gold I, stronger than about 84% of women. At 120 lb bodyweight it is Platinum III; at 170 lb it is Gold III.

  • Is a 115 lb bench good for a woman?

    For a 140 lb woman, a 115 lb bench for one rep is Platinum I, stronger than about 93% of women. At 120 lb bodyweight it is Diamond III; at 170 lb it is Platinum III.

  • Is a 135 lb bench good for a woman?

    For a 140 lb woman, a 135 lb bench for one rep is Diamond II, stronger than about 97% of women. At 120 lb bodyweight it is Radiant; at 170 lb it is Platinum I.

  • Is a 60 kg bench good?

    For an 80 kg guy, a 60 kg bench for one rep is Bronze II, stronger than about 40% of guys. For a 60 kg woman it is Diamond I, stronger than about 98% of women.

  • Is an 80 kg bench good?

    For an 80 kg guy, an 80 kg bench for one rep is Silver I, stronger than about 64% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is a 100 kg bench good?

    For an 80 kg guy, a 100 kg bench for one rep is Gold I, stronger than about 82% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is a 140 kg bench good?

    For an 80 kg guy, a 140 kg bench for one rep is Diamond II, stronger than about 96% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your bench

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 8 reps. Beat 8 on your last, all-out set and the weight goes up next time. Rest is 2 min.

Watch your bench rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

Download on the App Store

Free to download. 7-day free trial.

Questions

Bench press questions.

How much should I bench for my weight?

For a 180 lb guy, Silver starts at 154 lb, Gold at 198 lb, Platinum at 249 lb and Diamond at 304 lb for one rep. For a 140 lb woman, Silver starts at 63 lb, Gold at 81 lb, Platinum at 102 lb and Diamond at 125 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man bench?

Among men who lift, the middle of the pack at 180 lb is about 221 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 157 lb.

What’s a good bench press for a woman?

For a 140 lb woman, Silver starts at 63 lb, Gold at 81 lb, Platinum at 102 lb and Diamond at 125 lb for one rep. Among women who lift, the middle at 140 lb is about 91 lb, which is Gold II.

What percentage of men can bench 225?

Evident’s estimate: about 18% of 180 lb guys can bench 225 lb for one rep, counting guys who don’t train. At 150 lb bodyweight it is about 10%; at 210 lb, about 27%.

What percentage of men can bench 315?

Evident’s estimate: about 4% of 180 lb guys can bench 315 lb for one rep, counting guys who don’t train. At 150 lb bodyweight it is about 2%; at 210 lb, about 7%.

How does Evident rank my bench?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards