Bench Press Strength Standards
See how your bench press compares to strength standards for your bodyweight. Based on the Wilks coefficient and standard strength classification tables.
Strength Standards
Bodyweight Ratio Benchmarks (Male Bench Press)
Untrained: < 0.5× BW. Beginner: 0.5–0.75×. Intermediate: 0.75–1.0×. Advanced: 1.0–1.5×. Elite: > 1.5× bodyweight. So a 80kg man benching 100kg is classified as intermediate (1.25×). These are rough guidelines — vary by age, training age, and genetics.
The Wilks Score
The Wilks coefficient allows fair comparison of total strength across different bodyweights. It normalises the weight lifted to account for the fact that heavier lifters can lift more absolutely but have lower strength-to-weight ratios. Used widely in powerlifting competitions.
Training to the Next Level
A beginner can expect to gain 2–4 kg on the bench press per month with consistent training. Progress slows as you advance — an intermediate lifter might gain 5–10 kg per year. The biggest gains come from: progressive overload, adequate sleep, sufficient protein (1.6–2.2g/kg BW), and consistency.
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