September 2, 2026, 4:15 pm | Read time: 4 minutes
The barbell is ready on the rack, hands grip the bar, and then it begins: take a deep breath, lower the weight in a controlled manner, and press it back up. But how many pounds should actually be on the bar? What is relatively easy at 20 years old looks quite different at 50 or 70. Personal trainer Markus Bremen has compiled guidelines that show how strength in bench pressing changes with age.
How much weight should one be able to bench press? First off, there’s no one-size-fits-all answer—factors such as body weight, training experience, technique, and age play a crucial role. The following figures apply to men and women with solid fitness who train regularly. It’s not about moving as many pounds as quickly as possible. What’s more important is realistically assessing your own performance. The guidelines refer to the so-called 1RM (One-Rep Maximum), which is the maximum weight one can lift for one repetition with proper technique.
20, 40, or 60 years: How does strength change in bench pressing?
For men weighing about 176 pounds, Markus Bremen suggests a benchmark of around 187 pounds at age 20. At 30, it’s about 176 pounds. “A 40-year-old man who trains regularly at this weight should be able to manage approximately 154 pounds. At 50, the benchmark is around 143 pounds, and at 60, about 121 pounds. Those who still train regularly at 70 can aim for roughly 110 pounds,” says the expert.
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It’s important to note: These are not targets every man must reach. Markus Bremen explicitly refers to a “reasonably fit, regularly training man.” The values are more of a realistic guide for active men than a performance requirement.
Women bench press less—relative to body weight
For women, the assessment also depends on body weight. The guidelines assume a regularly training woman weighing 132 pounds. At 20, the benchmark for bench pressing is about 88 pounds. A 30-year-old, according to Markus Bremen’s guide, can manage approximately 84 pounds, and a 40-year-old around 77 pounds. “At 50, about 66 pounds is a benchmark. For a 60-year-old, it’s around 60 pounds, and for a 70-year-old, approximately 51 pounds,” estimates the fitness expert.
Again, these numbers do not describe a minimum standard. They are meant to help assess one’s own performance. Being below or above these figures doesn’t automatically mean one is unfit.
Why does strength decrease with age?
According to Markus Bremen, the highest strength values are reached between 25 and 30 years. “After that, with continued training, a decline of about eight to ten percent per decade is realistic. The guidelines take this age trend into account,” he explains.
However, this doesn’t mean that strength training in older age is pointless—quite the opposite: The values refer to people who continue to train. Regular strength training can help maintain performance even as one ages.
The fact that bench pressing scores relatively low is no coincidence. “Deadlifting is structurally the highest, bench pressing the lowest—that’s normal,” explains Markus Bremen. Therefore, bench pressing performance cannot simply be equated with overall physical fitness.
Body weight is crucial
For example, those weighing 198 or 220 pounds should not apply the mentioned values directly to themselves. Markus Bremen’s calculation is not based on fixed pound figures but on body weight multipliers. The examples for 176 pounds for men and 132 pounds for women serve as a guide. Body weight should always be considered in personal assessment.
“At the same time, there are other factors that significantly influence how much weight someone can bench press. These include technique, training age, and individual leverage ratios,” the personal coach notes.
How Much Weight Should Women and Men Be Able to Bench Press?
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Why online tables often show significantly higher values
Those searching online for bench press benchmarks quickly encounter significantly higher numbers. Markus Bremen warns against equating these values directly with the average fitness of a regularly active person.
“There are tables circulating online that show significantly higher values,” he notes. The reason: Such datasets often come from people who already engage in targeted strength training and document their performances in apps or databases. “Our values are deliberately set lower to be closer to the reality of the active reader.”
Bench pressing is not a test everyone must pass
Those who bench press less than the respective benchmark need not worry. The mentioned figures are meant to provide a framework, not a medical or clinical norm. Individual factors can cause personal performance to vary significantly. This is especially true for people with different training experiences or physical conditions. Technique can also make a big difference.
Ultimately, bench pressing is less about reaching a specific number at all costs. More important are proper execution, regular training, and a realistic assessment of one’s capabilities. Those who want to maintain their strength over the years should adapt their training to their age and conditions—and not try to compete with others’ best performances.