Appendix G: Strength Standards 204 Bench Press Standards (lb.) Body Weight Beginner Novice Intermediate Advanced Elite Male Female Male Female Male Female Male Female Male Female 90 - 19 - 40 - 70 - 109 - 154 100 - 23 - 46 - 78 - 119 - 165 110 51 28 82 52 122 86 170 128 223 176 120 61 32 94 58 137 93 188 137 243 187 130 71 36 107 63 151 100 204 145 262 196 140 81 40 118 68 166 106 221 153 281 205 150 90 44 130 73 179 113 236 161 298 214 160 100 47 141 78 192 119 251 168 315 222 170 109 51 152 83 205 125 266 175 332 230 180 118 55 163 87 218 130 280 181 347 238 190 127 58 174 92 230 136 294 188 363 245 200 136 62 184 96 242 141 307 194 378 252 210 145 65 194 101 253 146 320 200 392 259 220 153 68 204 105 265 151 333 206 406 266 230 162 72 213 109 275 156 345 211 420 272 240 170 75 223 113 286 160 357 217 433 278 250 178 78 232 116 297 165 369 222 446 284 260 186 81 241 120 307 169 381 227 458 290 270 194 - 250 - 317 - 392 - 470 - 280 201 - 259 - 327 - 403 - 482 - 290 209 - 267 - 336 - 413 - 494 - 300 216 - 276 - 346 - 424 - 505 - 310 224 - 284 - 355 - 434 - 516 - Notes: 1) Standards taken from https://strengthlevel.com/strength-standards/bench-press 2) Bench press standards include the weight of a 20 kg / 44 lb. bar What do the strength standards mean? Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years. Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.
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