For 31 year old females, relative strength decreases as the weight classes increase as well. The 47kg class has the highest relative bench strength at 1. Depending on the weight class, bench presses will range from kg to kg for men and 40kg to 77kg for women. There is a downward trend of relative strength as weight classes increase for 32 year old males.
For 32 year old females, the 47kg class has the highest relative bench strength at 1. Depending on the weight class, bench presses will range from kg to kg for men and 40kg to 75kg for women. For 33 year old males, there is a decrease in relative strength as weight classes increase. For 33 year old females, the lighter weight classes appear to have higher levels of relative bench strength than the heavier weight classes except for the 43kg class which has limited data available.
Depending on the weight class, bench presses will range from kg to kg for men and 55kg to 75kg for women. There is a downward trend in relative strength as weight classes increase for 34 year old males.
Depending on the weight class, bench presses will range from 54kg to 74kg for men and 88kg to kg for women. For female 35 year olds, the data shows that the 47kg class has the highest relative bench strength at 1.
The data also suggests that the 84kg class has the lowest relative bench strength at 0. Depending on the weight class, bench presses will range from kg to kg for men and 57kg to 86kg for women. Depending on the weight class, bench presses will range from kg to kg for men and 59kg to 71kg for women.
For 37 year old males, the kg class has the weakest bench strength relative to their body weight at 1. For 37 year old females, there is a downward trend in relative strength as body weight increases. Depending on the weight class, bench presses will range from kg to kg for men and 49kg to 73kg for women. According to the data for the 38 year old females, the 47kg class has the highest relative bench press strength at 1. Depending on the weight class, bench presses will range from kg to kg for men and 54kg to 72kg for women.
For the 39 year old males, relative strength decreases as body weight increases. According to the data, the 47kg class has the highest relative bench press strength at 1.
The data suggests that there is no significant difference between strength levels of 19 to 39 year olds. Male relative bench strength stayed consistently between 1. Female relative bench strength stayed consistently between 0. Although we may assume from this data that we do not get stronger as we age, we have to keep in mind that we do not know how long these lifters have been lifting. Perhaps many lifters actually started lifting in their 30s, and do not have a lot of training experience under their belt.
We know that the longer we are involved in powerlifting, the more potential we have to build additional lean mass — which will result in strength gain because we have more contractile tissue working to move the weight. For this reason, we can conclude that strength gains are likely to be made as we age as long as increases in lean body mass are occurring, and we are refining our technique through trial and error.
It should be mentioned that the lower weight classes in each weight class tended to have stronger relative strength than the higher weight classes. With this data in mind, we can identify whether 19 to 39 year old lifters are performing well in the bench press compared to other lifters their age, or if they need improvement.
It is also important to emphasize that longevity in the sport will likely lead to gains in relative strength by developing proper technique and muscle mass that will make lifters more successful in the future. Amanda Parker has a passion for competing and coaching in both powerlifting and weightlifting. She uses her knowledge from her Kinesiology Degree, CSCS, and Precision Nutrition certification to coach athletes and lifestyle clients for performance in training and nutrition.
Connect with her on Instagram. Male 19 Year Olds 53kg The average bench for this weight class is 81kg. Takeaway Across the weight classes, the 66kg 19 year olds have the strongest bench presses on average compared to the other body weight categories at 1. Female 19 Year Olds 43kg The average bench for this weight class is 43kg.
Takeaway Across the weight classes, the 43kg 19 year olds have the strongest bench presses on average compared to the other body weight categories at 1. Male 20 Year Olds 53kg The average bench for this weight class is 78kg. Takeaway The data shows that the relative bench press strength of male 20 year olds has a downward trend as weight classes increase. Female 20 Year Olds 43kg The average bench for this weight class is 45kg. Takeaway The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 43kg class with bench presses of 1.
Male 21 Year Olds 53kg The average bench for this weight class is 84kg. Pounds lb. Age Range. Any Male Bench Press Standards lb Show bodyweight ratios. Female Bench Press Standards lb Show bodyweight ratios. The standing cable press , where you stand up and use a cable to press outward similar to a bench press, is an effective way to improve your one-rep max bench press. The internal obliques and latissimus dorsi are improved by training the single-arm standing cable press.
In addition, the standing band press activates ancillary muscles that will help with support. A supplementary exercise that is beneficial to the bench press is the push-up. As the push-up activates the same pectoral pushing muscles while also activating your core, mimicking the same movement as the bench press. For added resistance, place a weight on your back while performing the push-up.
Complementary exercises also include cable crossovers or a pec deck. Fitness Workouts Chest Exercises. Body Weight? By Collette Stohler Updated July 11, Weight training is the great leveler. It strips away all the unnecessary things and simply pits you against the bar.
In doing so, it allows an answer to the question The bench press is easily the most popular weight training exercise. It is part of human nature to compare ourselves with others. This tendency is especially strong in the gym. Comparing ourselves with others in the gym, however, is a fast track to frustration. How much you should be lifting is not a one size fits all statistic. It needs to be individualized to your situation. When it comes to the bench press, there are three key variables that need to be accounted for in determining how much you should be lifting.
These are:. In other words, how much weight they can lift with proper form one time. While one rep maximum testing is an important strength indicator, it is not the only one.
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