Bench Press at 100 kg bodyweight: how much should a woman lift?
For a woman weighing 100 kg who trains regularly, the estimated Bench Press one-rep max at each level is:
- Beginner20 kg (45 lb)
- Novice35 kg (75 lb)
- Intermediate50 kg (110 lb)
- Advanced72.5 kg (160 lb)
- Elite92.5 kg (205 lb)
In other words, 50 kg (110 lb) puts you right in the middle of regularly training lifters of your weight, and 72.5 kg (160 lb) puts you ahead of about 80% of them.
Estimated one-rep max for people who train regularly.
Compared with nearby bodyweights
Women · Bench Press
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 | 20 | 32.5 | 47.5 | 67.5 | 87.5 |
| 100 | 20 | 35 | 50 | 72.5 | 92.5 |
| 110 | 22.5 | 35 | 55 | 77.5 | 100 |
Each extra 10 kg of bodyweight raises the intermediate standard by only about 5 kg (10 lb), because strength grows more slowly than body mass.
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Estimates are most accurate for sets of 1–10 reps.
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| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | — |
| 2 | 97% | — |
| 3 | 94% | — |
| 4 | 92% | — |
| 5 | 89% | — |
| 6 | 86% | — |
| 7 | 83% | — |
| 8 | 81% | — |
| 9 | 78% | — |
| 10 | 75% | — |
Standards by bodyweight
Strength standards for other lifts
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