Bench Press at 70 kg bodyweight: how much should a man lift?
For a man weighing 70 kg who trains regularly, the estimated Bench Press one-rep max at each level is:
- Beginner37.5 kg (85 lb)
- Novice55 kg (120 lb)
- Intermediate72.5 kg (160 lb)
- Advanced102.5 kg (225 lb)
- Elite132.5 kg (290 lb)
In other words, 72.5 kg (160 lb) puts you right in the middle of regularly training lifters of your weight, and 102.5 kg (225 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 |
|---|---|---|---|---|---|
| 60 | 32.5 | 50 | 65 | 92.5 | 120 |
| 70 | 37.5 | 55 | 72.5 | 102.5 | 132.5 |
| 80 | 40 | 60 | 80 | 112.5 | 145 |
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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