Bench Press at 50 kg bodyweight: how much should a woman lift?

The table shows the estimated one-rep max at each level by bodyweight. Enter your own set in the calculator to see exactly where you stand.

For a woman weighing 50 kg who trains regularly, the estimated Bench Press one-rep max at each level is:

• Beginner12.5 kg (30 lb)
• Novice20 kg (45 lb)
• Intermediate32.5 kg (70 lb)
• Advanced45 kg (100 lb)
• Elite57.5 kg (125 lb)

In other words, 32.5 kg (70 lb) puts you right in the middle of regularly training lifters of your weight, and 45 kg (100 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

Each extra 10 kg of bodyweight raises the intermediate standard by only about 2.5 kg (5 lb), because strength grows more slowly than body mass.

Standards by bodyweight

Strength standards for other lifts