How much should a 45-year-old man bench?
295 lb (134 kg) is a good bench for a 45-year-old man: it beats about 99% of men his age and sits at the 82nd percentile of lifters who track their training (Advanced). The median man benches 170 lb (77 kg); Elite starts around 350 lb (159 kg).
A 45-year-old man of average bodyweight (200 lb) who benches 170 lb (77 kg) is stronger than about 53% of men his age, right at the general-population median. Among lifters who track their training the same lift sits at the 17th percentile, Beginner on the Strength Level scale. The strength age it implies is 44.
The ladder
Each weight a 45-year-old man of average bodyweight (200 lb) might bench, ranked two ways, with the strength age the general-population ranking implies. Weights are total bar weight, plates plus bar.
| Weight (lb) | kg | Stronger than (general population) | Strength age | Percentile (lifters who track) | Level |
|---|---|---|---|---|---|
| 125 | 56.5 | 8% | 73 | 5th | BEGINNER |
| 145 | 66 | 21% | 59 | 8th | BEGINNER |
| 165 | 75 | 46% | 47 | 15th | BEGINNER |
| 170MEDIAN | 77 | 53% | 44 | 17th | BEGINNER |
| 175 | 79.5 | 59% | 41 | 19th | BEGINNER |
| 205 | 93 | 82% | 28 | 35th | NOVICE |
| 245 | 111 | 95% | 25 | 58th | INTERMEDIATE |
| 295 | 134 | 99% | 25 | 82nd | ADVANCED |
| 315 | 143 | 99% | 25 | 87th | ADVANCED |
| 365 | 165.5 | 99% | 25 | 96th | ELITE |
This page assumes average bodyweight (200 lb) and a single lift. The calculator uses your bodyweight and your best bench and squat set, in your browser, and gives you the Weyt Age the app would show.
Quick answers
What is a good bench for a 45-year-old man?
Among lifters who track their training, a 45-year-old man at average bodyweight (200 lb) reaches Intermediate (the 50th percentile) at about 230 lb (104.5 kg), Advanced (the 80th percentile) at about 290 lb (131.5 kg), and Elite (the 95th percentile) at about 350 lb (159 kg). Against the general population the median is lower, about 170 lb (77 kg), because people who log their lifts are a strong, self-selected crowd.
Is 295 lb a good bench for a 45-year-old man?
295 lb (134 kg) puts a 45-year-old man of average bodyweight at the 82nd percentile of lifters who track their training, Advanced on the Strength Level scale. Against the general population it is stronger than 99% of men his age, a strength age of 25.
How this is computed
vs general population uses the Cooper Institute one-repetition-maximum bench press norms (weight pushed divided by bodyweight, by sex and age bracket) as published in the ACSM Guidelines for Exercise Testing and Prescription. vs lifters who track uses Strength Level community standards (one-rep-max thresholds by sex and bodyweight, with their age adjustment), a self-selected crowd of people who log their training, which is why its median sits well above the general population's. Strength age is the age whose median general-population man of this sex lifts that weight at average bodyweight; the published curves bottom out at 25 and we stop at 80. Weights are one-rep maxes or estimated one-rep maxes (Epley, from any set of one to ten reps).
Sources: The Cooper Institute, Physical Fitness Assessments and Norms for Adults and Law Enforcement, as reprinted in ACSM's Guidelines for Exercise Testing and Prescription, 8th ed., Table 4.9; Strength Level strength standards, strengthlevel.com/strength-standards/bench-press/lb. This is the same math the weyt.ai app runs on your logged sets. Not medical advice.
Other ages
How much should a 45-year-old woman bench?
Other lifts
- Squat standards for men, age 45
- Romanian deadlift standards for men, age 45
- Deadlift standards for men, age 45
- Incline bench press standards for men, age 45
- Close-grip bench press standards for men, age 45
- Front squat standards for men, age 45
- Hip thrust standards for men, age 45
- Overhead press standards for men, age 45
- Barbell row standards for men, age 45
- Bulgarian split squat standards for men, age 45
- Goblet squat standards for men, age 45
- Incline dumbbell press standards for men, age 45
- Dumbbell bench press standards for men, age 45
- Dumbbell shoulder press standards for men, age 45
- Dumbbell row standards for men, age 45
- Dumbbell Romanian deadlift standards for men, age 45
- Dumbbell lunge standards for men, age 45
- Hammer curl standards for men, age 45
- Dumbbell curl standards for men, age 45