The average weight ladies bench

Miss_james1990

How much are you benching and what do you weigh? I'm just curious how to work out what I should be benching . Taking into consideration I've only been doing it for like a month but for me to do full sets and no half reps ( 3x sets 8x reps) I bench about 27 kg I have no idea what that is in lbs sorry! I weigh between 155/160lb (it changes constantly).

SezxyStef

I've been lifting for almost 8 months and weight about 156lbs..I currently bench 123.5lbs...3x5, 2x4 (failed on last two sets)

PS 27kg=59lbs

Miss_james1990

Do you think if I lower my reps but say add a extra set then I could probably add a extra weight? Say take it to 30 kg?

JTick

I'm currently doing about 70 lbs for 5X3. My bench is lagging since my last gym didn't even have a bench, so it's just now making progress.

SezxyStef

strength gains are defined by the # of reps yes.

1-5 reps with increasing weights add strength yes.

as for lower reps/added set it depends on what you are doing now.

kelly_e_montana

I can bench about 120-130 for 1 RM, depending on the day. I am usually doing sets with 105.

Here is a strength standards chart we use in CrossFit if you want to see how you compare in various lifts:

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Here is a Starting Strength comparison:
http://startingstrength.com/files/standards.pdf

JoRocka

strength gains are defined by the # of reps yes.

1-5 reps with increasing weights add strength yes.

as for lower reps/added set it depends on what you are doing now.

this.

almost always you can up the weight if you drop the reps- up until you hit your one rep max- which is why it's called a one rep max.

I'm 170- well giggle- 166 as of this morning. I am benching 160 consistently- and can functional/training rep a 1 RPM of 170- I'm sure it's 180 or 190 for a real 1 rep max test, but I haven't checked yet.

Don't worry about what ever one else is doing- they aren't you. you can only worry about you and the weight that you can put up. Just keep doing the things- it gets better.

GetSoda

(source: EXRX)

Using 148lb female:

Untrained = 75 lbs
Novice = 90 lbs
Intermediate = 105 lbs
Advanced = 135 lbs
Elite = 165 lbs

Link to chart:

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

JoRocka

(source: EXRX)

Using 148lb female:

Untrained = 75 lbs
Novice = 90 lbs
Intermediate = 105 lbs
Advanced = 135 lbs
Elite = 165 lbs

Link to chart:

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

sounds like rubbish- I'm no where near an elite athlete and I can push 160.

Saying 135 for a woman is advanced is silly- that's warm up weight. I get that heavy is relative to everyone- but come on- I feel like this chart is ridiculous.

rick_po

For those charts, "Advanced" means anyone who has been lifting for "multiple years", whatever that means. "Intermediate" is up to two years of training. "Elite" means in training for strength sports.

They also say this:

Tables for the basic barbell exercises are based on nearly 70 years of accumulated performance data and are not predicted or regression derived. These performance standards should not to be confused with strength norms.

Provided by Dr. Lon Kilgore, PhD

I don't know what the difference between a "standard" and a "norm" is.

ShibaEars

I've been lifting since January. I'm 5'2", about 130 lbs and I can bench 60 lbs (that's 3 sets of 10 reps). It's definitely my weakest point!

wolfsbayne

Like Jo said, weight is relative to each individual. I've been lifting for 6 months and I bench 105 for 3 sets of 5 right now. Trying to push past that. I weigh 191.

NRBreit

I'm sure many women do, but I don't think I've ever seen a woman bench 45-lb. plates (135 lbs. total) at gyms like LA Fitness, 24 Hour Fitness, etc. That weight would definitely get a double-take at most non-powerlifting/bodybuilding gyms.

SezxyStef

I'm sure many women do, but I don't think I've ever seen a woman bench 45-lb. plates (135 lbs. total) at gyms like LA Fitness, 24 Hour Fitness, etc. That weight would definitely get a double-take at most non-powerlifting/bodybuilding gyms.

give me 10 more pounds and I will be...:bigsmile:

rogerOb1

(source: EXRX)

Using 148lb female:

Untrained = 75 lbs
Novice = 90 lbs
Intermediate = 105 lbs
Advanced = 135 lbs
Elite = 165 lbs

Link to chart:

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

sounds like rubbish- I'm no where near an elite athlete and I can push 160.

Saying 135 for a woman is advanced is silly- that's warm up weight. I get that heavy is relative to everyone- but come on- I feel like this chart is ridiculous.

To be fair, it says those categories are for a lady who weighs 148lbs.
For a female weighing around 165lbs, it says benching 145 is advanced and 185+ is elite.

moondazed

I can only bench about 65lbs right now. It's my worst lift for some reason! ahh

husseycd

I'm a little under 130 lbs and I'm only benching 85lb (5x3). I'll be honest, I haven't trained it consistently. I say only because my upper body is pretty developed, but it's all pulling muscles. But push-ups are no problem either.

husseycd

Does anyone know if those charts are 1RM? I didn't see that defined...

Serah87

I bench 60 pounds.

ETA: 116 pounds, 5'2, 44 yrs old

DavPul

I'm sure many women do, but I don't think I've ever seen a woman bench 45-lb. plates (135 lbs. total) at gyms like LA Fitness, 24 Hour Fitness, etc. That weight would definitely get a double-take at most non-powerlifting/bodybuilding gyms.

there's a couple reasons for that.

1, if they are that serious about lifting they'll tend to switch to a less "casual" gym than a 24HF or LAF because they might also want to use chalk, platforms, and bumper plates.

2. the mere fact of not seeing other women benching with plates on the bar will tend to prevent women that are capable of progressing past that point from even trying it. if it was something that was done on the regular they would keep putting weight on the bar till they got there, but since they don't see it done, a lot of women don't think it's a thing to do.

heck, that's basically the point of this thread. even if the OP feels like she's doing her absolute best right now, if 20 women with similar builds and experience to her come on here and say they bench 40 pounds more than she does, I'd bet cash money that she'd add 15 pounds to her working bench weight TOMORROW and get it up. A large part of this game is mental.

ShannonMpls

I'm sure many women do, but I don't think I've ever seen a woman bench 45-lb. plates (135 lbs. total) at gyms like LA Fitness, 24 Hour Fitness, etc. That weight would definitely get a double-take at most non-powerlifting/bodybuilding gyms.

145 was my best for reps; I definitely got accolades from the guys lifting around me.

Then I hurt my shoulder and now I bench 95 on a good day

acpgee

I can only machine bench. I got a neurological disease in 2011 which has affected my balance, so it is not safe for me to carry plates from the rack to the bench anymore. I'm 176 cm and 90 kg and machine bench 3x8 @ 61 kg. I don't remember what I used to barbell bench in my 20s when I weighed 58 kg but in terms of overall strength I don't feel there is that much difference.

SnuggleSmacks

I just recently started Stronglifts 5x5 and I was quite proud to bench 60 lbs today. I'm sure I could go higher but I'm trying to gauge having just enough weight to fail at the end, after 5 sets of 5. My bf made me squeeze out another couple at the end today, so I'm probably ready to go up.

doIlhands

My bench is embarrassingly weak. I can squat 185 1x5, but my bench is still at 55-65lbs 3x8.

Cranquistador

(source: EXRX)

Using 148lb female:

Untrained = 75 lbs
Novice = 90 lbs
Intermediate = 105 lbs
Advanced = 135 lbs
Elite = 165 lbs

Link to chart:

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

sounds like rubbish- I'm no where near an elite athlete and I can push 160.

Saying 135 for a woman is advanced is silly- that's warm up weight. I get that heavy is relative to everyone- but come on- I feel like this chart is ridiculous.

you come off so condescending in the forums.

i have been working on bench press for quite a while and am at 5x95 and can push 105 maybe 3 times. I was happy to see that am intermediate finally.

saying 135 is a warm up weight for women is silly.

oh and I am 42, 5'11 and weigh about 197 pounds

HerkMeOff

(source: EXRX)

Using 148lb female:

Untrained = 75 lbs
Novice = 90 lbs
Intermediate = 105 lbs
Advanced = 135 lbs
Elite = 165 lbs

Link to chart:

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

sounds like rubbish- I'm no where near an elite athlete and I can push 160.

Saying 135 for a woman is advanced is silly- that's warm up weight. I get that heavy is relative to everyone- but come on- I feel like this chart is ridiculous.

Congrats!
You're better than the average woman!

fivethreeone

(source: EXRX)

Using 148lb female:

Untrained = 75 lbs
Novice = 90 lbs
Intermediate = 105 lbs
Advanced = 135 lbs
Elite = 165 lbs

Link to chart:

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

sounds like rubbish- I'm no where near an elite athlete and I can push 160.

Saying 135 for a woman is advanced is silly- that's warm up weight. I get that heavy is relative to everyone- but come on- I feel like this chart is ridiculous.

you come off so condescending in the forums.

i have been working on bench press for quite a while and am at 5x95 and can push 105 maybe 3 times. I was happy to see that am intermiadiate finally.

saying 135 is a warm up weight for women is silly.

I have to agree with this. 135 is not warm up weight for most women; most women (even trained women) don't have a very strong upper body, proportionally speaking.

OP, there is no "average" weight that ladies bench press. There are a lot of variables in place. All you can do is keep adding weight to the bar, keep adding reps, or get some fractional plates if you feel like you've stalled. But keep progressing.

chele1028

Bump

Platform_Heels

sounds like rubbish- I'm no where near an elite athlete and I can push 160.

Saying 135 for a woman is advanced is silly- that's warm up weight. I get that heavy is relative to everyone- but come on- I feel like this chart is ridiculous.

Yeah sorry but I'm 120 lbs and 135 is NOT a "warm-up" weight for me. I can't even bench 135. For dumbbells the most I can do right now is 40lbs.And that is on my last set. Smith press 70 or 80 -- I think my ORM was 95 at one point -- and I wasn't that much heavier several years ago when I was using the Olympic bar + weights for my chest press.

Myhaloslipped

I can currently bench 100 pounds for 3 sets of 5, but I am working on increasing that weight.

PikaKnight

(source: EXRX)

Using 148lb female:

Untrained = 75 lbs
Novice = 90 lbs
Intermediate = 105 lbs
Advanced = 135 lbs
Elite = 165 lbs

Link to chart:

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

sounds like rubbish- I'm no where near an elite athlete and I can push 160.

Saying 135 for a woman is advanced is silly- that's warm up weight. I get that heavy is relative to everyone- but come on- I feel like this chart is ridiculous.

you come off so condescending in the forums.

i have been working on bench press for quite a while and am at 5x95 and can push 105 maybe 3 times. I was happy to see that am intermediate finally.

saying 135 is a warm up weight for women is silly.

oh and I am 42, 5'11 and weigh about 197 pounds

^Agreeing with this. It's the above kind of attitude that can actually turn women away from getting into lifting.

And as someone pointed out, it's talking about averages based on a woman of a certain height/weight.