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What Is The Average Bench Press By Age?
You may compare your performance to others as you work to improve your average deadlift weight. If you lift consistently, you might notice that some numbers jump at you. These could be the average deadlift weight for your age and gender. Though these metrics can help you gauge your performance, remember that they aren’t the end-all-be-all. A well-rounded approach to strength training will help improve your deadlift and other lifts, including the bench press. You can learn about the average bench press by age to better understand how your performance compares to others. This article will help you understand the significance of this metric and how to improve your bench press.
Once you grasp the average bench press by age, Liftoff’s app can help you track your progress. Our workout tracker app can help you create goal-specific routines to improve your bench press and hit your target in no time.
What is Bench Press and Why Does It Matter?
The bench press is an upper-body weightlifting exercise that builds strength and muscle in the chest, shoulders, and arms. You begin a bench press by lying on your back on a weight bench, then lifting a weight, usually a barbell, off a rack above you. Lowering the weight to your chest and then pushing it back up, you engage multiple muscle groups.
The bench press is a compound exercise that works smaller stabilizing muscles and more extensive prime movers. It can be performed with different variations, using dumbbells, barbells, or resistance bands. Lifters can also alter their grip style or angle of the weight bench to change the muscles targeted by the exercise.
Why the Bench Press Matters
The bench press is a popular exercise for good reason. It’s fantastic for building muscle and upper body strength, which can help improve your performance in sports and other physical activities.
For example, increasing your upper body strength can enhance your swimming, basketball, and football performance. The exercise is also relatively easy to learn, making it accessible for beginners.
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What is the Average Bench Press By Age?
Our bodies change in predictable ways as we age, including our muscle mass and strength. Younger individuals tend to have higher potential for strength gains due to higher testosterone levels and faster recovery times.
With consistent training, proper nutrition and recovery, people can maintain and even improve their strength well into their later years.
Average Bench Press by Age
Teens (15–19 Years Old)
Most beginners in this age range can typically bench around 65–95 pounds, while those with experience may lift 140–185 pounds or more. Since they are still developing strength and coordination, gradual progression is key.
20s and 30s
This is often the peak period for muscle growth and strength. The average bench press for untrained individuals is around 135 pounds, while trained lifters may press between 185 and 225 pounds. Advanced lifters can push well over 300 pounds.
40s and 50s
Strength levels may decline, but maintaining a solid lifting routine can help preserve muscle mass. The average bench press for men in this age group is typically 10–20% lower than their peak years.
60s and Beyond
While the maximum potential may decrease, strength training remains beneficial for muscle retention, bone density, and overall health. Many older lifters still press 100–185 pounds, depending on experience and training consistency. Liftoff: Track, Compete & Elevate Your Workouts
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Factors Affecting Average Bench Press By Age
A few key factors influence how much weight you can bench press. First, bodyweight and muscle mass. Generally, the more muscle mass you have, the more weight you can push.
Since the bench press primarily targets your chest, shoulders, and triceps, having well-developed upper body muscles plays a massive role in your lifting potential. Heavier individuals may also have a strength advantage due to larger muscle size, but lean muscle mass is the real game-changer.
Training Experience: Practice Makes Perfect
Another major factor that affects the average bench press by age is training experience. Beginners will naturally lift less than those who have been training for years.
Strength training improves neuromuscular coordination, making muscles more efficient at generating force. Over time, progressive overload—gradually increasing weight—helps lifters push heavier loads.
Genetics: Some Lifters Just Have It
While training and consistency are key, genetics also determine how strong you can get. Some people naturally have more fast-twitch muscle fibers, which are great for explosive power and heavy lifting.
Limb length also matters—lifters with shorter arms often have a mechanical advantage because they don’t have to push the bar as far.
Equipment and Lifting Gear: Use Your Resources
Although it’s not a direct factor, your equipment can impact your bench press. Lifting straps, for example, stabilize your wrists and give you more weight control. Supportive gear like wrist wraps and elbow sleeves can also help maintain form and reduce strain, allowing for better lifts.
Overall Strength and Stability: Don’t Forget About the Legs
Your bench press isn’t just about upper body power—it also relies on core stability and leg drive. A strong core helps maintain a solid foundation, while proper foot positioning and leg drive can add force to your lift.
How to Improve Your Bench Press at Any Age
Positioning on the bench matters when increasing your bench press. To start, find a comfortable position on the bench where you can easily unrack and rerack the barbell.
A good rule of thumb is to keep your eyes under the barbell. During the exercise, keep your feet planted on the ground, your head, neck, and shoulders stable, and your upper back and glutes on the bench.
Grip It and Rip It
Once the barbell is loaded and positioned on the bench, you must know how to grip the bar correctly. A couple of things to keep in mind:
Grip the bar in an overhand position, using your thumbs to stabilize the bar as you lift
Avoid tucking your thumbs under your fingers
Keep your hands slightly further than shoulder-width apart
Use Proper Bench Press Technique and Movement
Once you’re in position on the bench and ready to start lifting, follow these steps to complete the movement with proper bench press form:
Grip the barbell with an overhand grip
Drive your feet into the ground and brace your core, then unrack the barbell
Lock your elbows, positioning the barbell directly above your chest
Lower the barbell toward your chest with control, pausing when it touches your chest
Slowly push the bar back up to the starting position
Repeat the exercise for the desired number of reps
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When assessing your deadlift performance, one of the most reliable ways to gauge your strength level is by comparing it to average deadlift standards. Average deadlift weights can vary greatly depending on a lifter’s experience level, weight class, and age.
Today, we will focus on how average deadlift weights change as we age. As you’ll see, while deadlift performance tends to peak in early adulthood, there’s no reason to stop lifting as you age. Continued training can help you maintain strength and mobility and improve your performance as you age.
Why You Should Care About Average Deadlift Weights
Tracking your deadlift progress over time can help you uncover any underlying issues with your form or technique, so you can address them and progress in your training. Comparing your performance to average deadlift weights can also help you set realistic goals for your training so you can stay motivated and focused as you progress.
How We Calculated the Average Deadlift Weights in This Article
The numbers in this article reflect researched estimates of average deadlift weights by age for male and female lifters across all experience levels, from novice to elite. They are intended to serve as general guidelines to help you assess your performance and set goals for your training.
What’s Considered an Average Deadlift?
The term "average deadlift" can refer to various categories. For example, you might be interested in learning about average deadlifts for your age group or looking for average deadlift standards for your weight class or experience level. Regardless of the category, deadlifts can vary significantly based on sex, age, and individual training goals.
Average deadlift weights can also change as new research emerges and training methods evolve. For clarity, the deadlift standards in this article are based on estimates using data collected from online strength training calculators.
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