Bench Press at 90 kg bodyweight: how much should a woman lift?
For a woman weighing 90 kg who trains regularly, the estimated Bench Press one-rep max at each level is:
- Beginner20 kg (45 lb)
- Novice32.5 kg (70 lb)
- Intermediate47.5 kg (105 lb)
- Advanced67.5 kg (150 lb)
- Elite87.5 kg (195 lb)
In other words, 47.5 kg (105 lb) puts you right in the middle of regularly training lifters of your weight, and 67.5 kg (150 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 |
|---|---|---|---|---|---|
| 80 | 17.5 | 30 | 42.5 | 62.5 | 80 |
| 90 | 20 | 32.5 | 47.5 | 67.5 | 87.5 |
| 100 | 20 | 35 | 50 | 72.5 | 92.5 |
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.
Enter your bodyweight, weight and reps to see your result.
Estimates are most accurate for sets of 1–10 reps.
Log this set in ForceIndex and track your 1RM and level as you progress — free, no sign-up needed to start.
| 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
Know your level? Now beat it
Log this set in ForceIndex and track your 1RM and level as you progress — free, no sign-up needed to start.
Start a free workout