What is a good bench press for my bodyweight?

A good bench press depends heavily on bodyweight, sex, and age. For many male lifters, a bodyweight bench is a solid intermediate milestone, while 1.25 to 1.5 times bodyweight moves into advanced territory. For many female lifters, a bodyweight bench is already a high-level achievement. Use the personalised standards on this page instead of generic gym folklore.

Is benching 225 pounds good?

Yes. A 225 pound bench press is a meaningful milestone for most lifters. Whether it lands in intermediate, advanced, or elite territory depends on your size and sex, which is why bodyweight-adjusted standards are more useful than a single number taken in isolation.

Should I use standards or a bench press 1RM calculator?

Use both. A 1RM calculator estimates your bench max from a recent set. Strength standards then help you interpret whether that max is beginner, intermediate, advanced, or elite for your profile.

Bench Press Strength Levels

Use these bench press strength standards to see what counts as beginner, intermediate, advanced, and elite for your bodyweight, sex, and age. The slider updates instantly as you change your athlete settings.

Bench standards answer a different question than a 1RM calculator. The calculator estimates your max from a work set. Standards tell you what that estimated max means relative to other lifters at your size.

Where Does Your Bench Press Land?

Drag the sliders to match your profile. Your strength level updates instantly.

Set your real details so the standards reflect your profile instead of the default starting values.

Age

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Sex

Bodyweight

200lb

90lb400lb

Bench Press 1RM CalculatorBench Press Progress Guide

See Your Actual Lifts Ranked

Sign in to create your free lifting log. Track your real lifts over time and see how your strength level stacks up against these standards.

What Counts As A Good Bench Press For Your Bodyweight?

A good bench press is not a single number. The same bench can be beginner for one lifter, advanced for another, and elite for a lighter lifter with years of training behind them.

That is why these bench press strength standards adjust for bodyweight, sex, and age. They answer the actual search intent behind bench standards queries: not just how much can I bench, but whether that number is strong for someone built like me.

Milestones Worth Chasing

Bodyweight benching is a common intermediate benchmark for many men.
For many women, a bodyweight bench is already a high-level result.
If 225 is your big question, the answer depends heavily on your size and training age.

Bench press standards for males aged 20–29
Bodyweight	Active	Beginner	Inter.	Advanced	Elite
150 lb/ 68 kg	110 lb / 50 kg	155 lb / 70 kg	200 lb / 90 kg	245 lb / 110 kg	285 lb / 130 kg
175 lb/ 79 kg	110 lb / 50 kg	155 lb / 70 kg	200 lb / 90 kg	245 lb / 110 kg	330 lb / 150 kg
200 lb/ 91 kg	115 lb / 52 kg	160 lb / 73 kg	205 lb / 93 kg	250 lb / 114 kg	355 lb / 161 kg
225 lb/ 102 kg	120 lb / 55 kg	170 lb / 77 kg	220 lb / 99 kg	265 lb / 121 kg	375 lb / 170 kg