Bench press standards by bodyweight
A 180 lb (82 kg) man who benches 225 lb (102 kg) is at the Intermediate level, 40 lb (18 kg) short of Advanced. For a 140 lb (64 kg) woman, Intermediate starts at 89 lb (40 kg).
Enter your own sets in the calculator to see where each of your lifts sits for your sex and bodyweight.
Calculate your levelThe standards
Find your bodyweight in the first column. Each level starts at the weight shown; below the Beginner standard, a lift counts as Untrained. Weights between two rows fall between their standards.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54 kg | 57 lb26 kg | 86 lb39 kg | 114 lb52 kg | 143 lb65 kg | 182 lb83 kg |
| 130 lb59 kg | 70 lb32 kg | 106 lb48 kg | 141 lb64 kg | 176 lb80 kg | 220 lb100 kg |
| 140 lb64 kg | 82 lb37 kg | 122 lb55 kg | 163 lb74 kg | 204 lb93 kg | 243 lb110 kg |
| 150 lb68 kg | 84 lb38 kg | 125 lb57 kg | 167 lb76 kg | 209 lb95 kg | 254 lb115 kg |
| 160 lb73 kg | 95 lb43 kg | 142 lb64 kg | 190 lb86 kg | 237 lb108 kg | 276 lb125 kg |
| 170 lb77 kg | 95 lb43 kg | 142 lb64 kg | 190 lb86 kg | 237 lb108 kg | 276 lb125 kg |
| 180 lb82 kg | 106 lb48 kg | 159 lb72 kg | 212 lb96 kg | 265 lb120 kg | 303 lb137 kg |
| 190 lb86 kg | 106 lb48 kg | 159 lb72 kg | 212 lb96 kg | 265 lb120 kg | 309 lb140 kg |
| 200 lb91 kg | 112 lb51 kg | 169 lb77 kg | 225 lb102 kg | 281 lb127 kg | 325 lb147 kg |
| 210 lb95 kg | 112 lb51 kg | 169 lb77 kg | 225 lb102 kg | 281 lb127 kg | 325 lb147 kg |
| 220 lb100 kg | 119 lb54 kg | 179 lb81 kg | 238 lb108 kg | 298 lb135 kg | 342 lb155 kg |
| 230 lb104 kg | 124 lb56 kg | 185 lb84 kg | 247 lb112 kg | 309 lb140 kg | 355 lb161 kg |
| 240 lb109 kg | 124 lb56 kg | 185 lb84 kg | 247 lb112 kg | 309 lb140 kg | 355 lb161 kg |
| 250 lb113 kg | 124 lb56 kg | 185 lb84 kg | 247 lb112 kg | 309 lb140 kg | 364 lb165 kg |
| 260 lb118 kg | 132 lb60 kg | 199 lb90 kg | 265 lb120 kg | 331 lb150 kg | 380 lb172 kg |
| 270 lb122 kg | 132 lb60 kg | 199 lb90 kg | 265 lb120 kg | 331 lb150 kg | 380 lb172 kg |
| 280 lb127 kg | 132 lb60 kg | 199 lb90 kg | 265 lb120 kg | 331 lb150 kg | 380 lb172 kg |
| 290 lb132 kg | 132 lb60 kg | 199 lb90 kg | 265 lb120 kg | 331 lb150 kg | 391 lb177 kg |
| 300 lb136 kg | 134 lb61 kg | 202 lb92 kg | 269 lb122 kg | 336 lb152 kg | 399 lb181 kg |
| 310 lb141 kg | 137 lb62 kg | 205 lb93 kg | 274 lb124 kg | 342 lb155 kg | 402 lb182 kg |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45 kg | 19 lb9 kg | 42 lb19 kg | 66 lb30 kg | 94 lb43 kg | 116 lb53 kg |
| 110 lb50 kg | 21 lb10 kg | 47 lb21 kg | 74 lb34 kg | 105 lb48 kg | 132 lb60 kg |
| 120 lb54 kg | 23 lb10 kg | 52 lb24 kg | 81 lb37 kg | 116 lb53 kg | 138 lb63 kg |
| 130 lb59 kg | 24 lb11 kg | 54 lb24 kg | 85 lb39 kg | 121 lb55 kg | 143 lb65 kg |
| 140 lb64 kg | 25 lb11 kg | 57 lb26 kg | 89 lb40 kg | 127 lb58 kg | 154 lb70 kg |
| 150 lb68 kg | 26 lb12 kg | 59 lb27 kg | 92 lb42 kg | 132 lb60 kg | 160 lb73 kg |
| 160 lb73 kg | 26 lb12 kg | 59 lb27 kg | 92 lb42 kg | 132 lb60 kg | 165 lb75 kg |
| 170 lb77 kg | 26 lb12 kg | 59 lb27 kg | 92 lb42 kg | 132 lb60 kg | 165 lb75 kg |
| 180 lb82 kg | 28 lb13 kg | 62 lb28 kg | 97 lb44 kg | 138 lb63 kg | 171 lb78 kg |
| 190 lb86 kg | 28 lb13 kg | 62 lb28 kg | 97 lb44 kg | 138 lb63 kg | 171 lb78 kg |
| 200 lb91 kg | 28 lb13 kg | 62 lb28 kg | 97 lb44 kg | 138 lb63 kg | 171 lb78 kg |
| 210 lb95 kg | 29 lb13 kg | 64 lb29 kg | 100 lb45 kg | 143 lb65 kg | 171 lb78 kg |
| 220 lb100 kg | 29 lb13 kg | 64 lb29 kg | 100 lb45 kg | 143 lb65 kg | 176 lb80 kg |
| 230 lb104 kg | 30 lb14 kg | 67 lb30 kg | 104 lb47 kg | 149 lb68 kg | 176 lb80 kg |
| 240 lb109 kg | 30 lb14 kg | 68 lb31 kg | 105 lb48 kg | 150 lb68 kg | 182 lb83 kg |
| 250 lb113 kg | 31 lb14 kg | 69 lb31 kg | 108 lb49 kg | 154 lb70 kg | 187 lb85 kg |
| 260 lb118 kg | 32 lb15 kg | 72 lb33 kg | 112 lb51 kg | 160 lb73 kg | 193 lb88 kg |
How the levels are set
Advanced and Elite come from competition results published by OpenPowerlifting (dataset of 2026-09-19). At each bodyweight, they are the 45th and 75th percentile of lifters’ best lifts at drug-tested, raw, full meets, counting lifters within 5 lb of that bodyweight.
Competition results can’t describe lifters who are just starting out, so Beginner, Novice, and Intermediate are set as a share of Advanced: 40, 60, and 80% for men, and 20, 45, and 70% for women.
Your level for a lift is the highest standard your estimated one-rep max reaches. More about the standards and the estimate
Common questions
Is a 225 lb bench press good?
For a 180 lb (82 kg) man, a 225 lb (102 kg) bench press is at the Intermediate level. That is 40 lb (18 kg) short of Advanced, which starts at 265 lb (120 kg). For a 140 lb (64 kg) woman, the same lift is at the Elite level.
How much should a beginner bench?
A 180 lb (82 kg) man reaches Beginner at 106 lb (48 kg) and Novice at 159 lb (72 kg). A 140 lb (64 kg) woman reaches Beginner at 25 lb (11 kg) and Novice at 57 lb (26 kg). Below Beginner, a lift counts as Untrained, which is a starting point rather than a verdict.
How are the levels set?
Advanced and Elite come from competition results published by OpenPowerlifting: at each bodyweight they are the 45th and 75th percentile of lifters’ best lifts at drug-tested, raw, full meets. Beginner, Novice, and Intermediate are set as a share of Advanced: 40, 60, and 80% for men, and 20, 45, and 70% for women.
Do the standards account for age?
No. They depend on your sex and bodyweight only, so a lifter of any age reads the same table.