Bench Press at 130 kg bodyweight: how much should a man lift?
For a man weighing 130 kg who trains regularly, the estimated Bench Press one-rep max at each level is:
- Beginner55 kg (120 lb)
- Novice82.5 kg (180 lb)
- Intermediate110 kg (245 lb)
- Advanced155 kg (340 lb)
- Elite200 kg (440 lb)
In other words, 110 kg (245 lb) puts you right in the middle of regularly training lifters of your weight, and 155 kg (340 lb) puts you ahead of about 80% of them.
Estimated one-rep max for people who train regularly.
Compared with nearby bodyweights
Men · Bench Press
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | 52.5 | 77.5 | 105 | 147.5 | 190 |
| 130 | 55 | 82.5 | 110 | 155 | 200 |
| 140 | 57.5 | 87.5 | 117.5 | 162.5 | 210 |
Each extra 10 kg of bodyweight raises the intermediate standard by only about 7.5 kg (15 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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