Dumbbell Bench Press: how much should you lift?
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
Men
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 12.5 | 17.5 | 22.5 | 32.5 | 42.5 |
| 60 | 12.5 | 20 | 27.5 | 37.5 | 47.5 |
| 70 | 15 | 22.5 | 30 | 40 | 52.5 |
| 80 | 15 | 25 | 32.5 | 45 | 57.5 |
| 90 | 17.5 | 25 | 35 | 47.5 | 62.5 |
| 100 | 17.5 | 27.5 | 37.5 | 52.5 | 67.5 |
| 110 | 20 | 30 | 40 | 55 | 72.5 |
| 120 | 20 | 32.5 | 42.5 | 60 | 75 |
| 130 | 22.5 | 32.5 | 45 | 62.5 | 80 |
| 140 | 22.5 | 35 | 47.5 | 65 | 85 |
Women
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 40 | 5 | 7.5 | 10 | 15 | 20 |
| 50 | 5 | 7.5 | 12.5 | 17.5 | 22.5 |
| 60 | 5 | 10 | 15 | 20 | 27.5 |
| 70 | 7.5 | 10 | 15 | 22.5 | 30 |
| 80 | 7.5 | 12.5 | 17.5 | 25 | 32.5 |
| 90 | 7.5 | 12.5 | 20 | 27.5 | 35 |
| 100 | 7.5 | 12.5 | 20 | 27.5 | 37.5 |
| 110 | 10 | 15 | 22.5 | 30 | 40 |
Men, lb
| Bodyweight, lb | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | 25 | 40 | 55 | 75 | 100 |
| 140 | 30 | 45 | 60 | 85 | 110 |
| 160 | 35 | 50 | 65 | 95 | 120 |
| 180 | 35 | 55 | 70 | 100 | 130 |
| 200 | 40 | 60 | 75 | 105 | 140 |
| 220 | 40 | 60 | 80 | 115 | 145 |
| 240 | 45 | 65 | 85 | 120 | 155 |
| 260 | 45 | 70 | 90 | 130 | 165 |
| 280 | 50 | 70 | 95 | 135 | 175 |
| 300 | 50 | 75 | 100 | 140 | 180 |
| 320 | 55 | 80 | 105 | 145 | 190 |
Women, lb
| Bodyweight, lb | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 | 10 | 20 | 25 | 35 | 50 |
| 120 | 10 | 20 | 30 | 40 | 55 |
| 140 | 15 | 20 | 35 | 45 | 60 |
| 160 | 15 | 25 | 35 | 50 | 65 |
| 180 | 15 | 25 | 40 | 55 | 70 |
| 200 | 15 | 30 | 40 | 60 | 75 |
| 220 | 20 | 30 | 45 | 65 | 80 |
| 240 | 20 | 30 | 45 | 65 | 85 |
| 260 | 20 | 35 | 50 | 70 | 90 |
The same standards in pounds: bodyweights in 20 lb steps, lifts rounded to 5 lb.
Estimated one-rep max for people who train regularly.
Dumbbell exercises: the weight of one dumbbell.
How it works
Your one-rep max is estimated from your set with the Brzycki formula: 1RM = weight × 36 / (37 − reps). Sets above 10 reps are counted as 10, since extra reps measure endurance more than strength.
Levels compare your 1RM with your bodyweight. Heavier lifters lift more in absolute terms but less per kilogram, so the thresholds scale with bodyweight to the power of 0.67 rather than in direct proportion.
The levels roughly match the 5th, 20th, 50th, 80th and 95th percentiles of people who train regularly. They are estimates for comparison, not a medical or competition norm.
FAQ
What is a good Dumbbell Bench Press result for my weight?
For a man weighing 80 kg, the intermediate level is about 32.5 kg; for a woman weighing 60 kg, about 15 kg. Use the calculator above for your exact bodyweight.
How do I find my one-rep max without testing it?
Do a hard set of 3–8 reps with good form and enter the weight and reps. The estimate is usually within a few percent of a real max, and it is safer than testing a single.
How long does it take to reach the intermediate level?
With regular training two to four times a week, most people reach the intermediate level in one to two years. The first months bring the fastest progress.
Strength standards for other lifts
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