What is a good bench press for a woman?

In raw OpenPowerlifting meet results at the 63 kg (139 lb) reference bodyweight, the median recorded bench press is 60 kg (130 lb), the top 10% reach 85 kg (185 lb), and the top 1% 110 kg (245 lb). Bodyweight shifts these numbers sharply, so read your own class in the table above.

At what bodyweight do women bench the most?

In absolute terms the 84 kg+ open class (every entry above 84 kg bodyweight), with a median of 70 kg (155 lb). Per kilo of bodyweight the order flips: the 57 kg class holds the women's per-kilo peak at 1.01× bodyweight, which is why cross-class comparison uses percentiles or coefficients rather than raw kilos.

How does age change a bench press standard for women?

At the 63 kg reference class the median recorded bench press is 72.5 kg (160 lb) at age 25 and 58.8 kg (130 lb) at age 50. The exact-age table above tracks the full curve for five female classes.

Bench press standards for women

These are the women's bench press standards from raw meet results: 56,646 female OpenPowerlifting entries, with a recorded median of 60 kg (130 lb) at the 63 kg reference bodyweight and 70 kg (155 lb) in the 84 kg+ open class. The bodyweight and exact-age tables below cover only women's entries, in kg and lb.

Updated 2026-09-10 · OpenPowerlifting meet-result data

OpenPowerlifting records a median bench press of 60 kg (130 lb) for 63 kg women across 8,943 raw meet results.

Bench press by bodyweight — women's raw meet results OpenPowerlifting

Each row is one female IPF bodyweight class; the columns move from the median recorded result to the top 1%. Click a bodyweight for that class's full detail page. n across these female cells is 56,646 meet results — entry counts, not unique people.

Bodyweight	Median	Top 25%	Top 10%	Top 5%	Top 1%
43 kg	3065 lb	4090 lb	50110 lb	55120 lb	65.8145 lb
47 kg	45100 lb	57.5125 lb	70155 lb	75165 lb	92.5205 lb
52 kg	50110 lb	62.5140 lb	75165 lb	82.5180 lb	95210 lb
57 kg	57.5125 lb	70155 lb	81180 lb	87.5195 lb	105230 lb
63 kg	60130 lb	72.5160 lb	85185 lb	92.5205 lb	110245 lb
69 kg	65145 lb	77.5170 lb	90200 lb	98.1215 lb	120265 lb
76 kg	67.5150 lb	80175 lb	95210 lb	105230 lb	120265 lb
84 kg	67.5150 lb	82.5180 lb	97.5215 lb	107.5235 lb	127.5280 lb
84 kg+	70155 lb	85185 lb	102.5225 lb	110.5245 lb	137.5305 lb

Median bench press by age — women exact competition ages

The recorded median at twelve exact competition ages for five female classes, from 3,352 age-exact raw meet results. A dash is a cell below 30 meet results — it fails closed rather than publishing noise.

Age	52 kg 115 lb	57 kg 126 lb	63 kg 139 lb	69 kg 152 lb	76 kg 168 lb
18	55120 lb	57.5125 lb	60130 lb	65145 lb	67.5150 lb
20	55120 lb	62.5140 lb	65145 lb	65145 lb	72.3160 lb
25	60130 lb	62.5140 lb	72.5160 lb	70155 lb	75165 lb
30	60130 lb	60130 lb	65145 lb	70155 lb	72.5160 lb
35	55120 lb	65145 lb	55120 lb	65145 lb	70155 lb
40	—	57.5125 lb	67.5150 lb	65.4145 lb	67.5150 lb
45	—	—	60130 lb	74.9165 lb	65145 lb
50	—	—	58.8130 lb	60130 lb	61.8135 lb
55	—	—	—	—	57.5125 lb
60	—	—	—	—	59.5130 lb
65	—	—	55120 lb	—	56.3125 lb

Bodyweight changes the read per-kilo view

In these women's cells the per-kilo median peaks at 1.01× bodyweight in the 57 kg class and falls to at most 0.83× in the 84 kg+ open class (taken at the class floor — open-class entries weigh more, so their true ratio is lower still). Heavier classes lift the biggest absolute loads at the lowest relative strength. Compare yourself inside your own class, or let the percentile calculator normalise sex, age, bodyweight, and equipment at once.

Competition bench is paused on the chest. García-Ramos, Janicijevic and Jukic (2021, Sports Health) compared touch-and-go with concentric-only bench in 113 adults (PMID 33541232); this is not a universal conversion to competition-paused bench. Compare results performed with consistent technique. These standards are raw (no bench shirt). Strength scales sub-linearly with bodyweight — heavier lifters lift more in absolute terms but less per kilo of bodyweight — Vanderburgh & Batterham 1999 (PMID 10613442) — so the most honest read of "is this good" is your percentile at your bodyweight, not the raw kilos.

FAQ

What is a good bench press for a woman?: In raw OpenPowerlifting meet results at the 63 kg (139 lb) reference bodyweight, the median recorded bench press is 60 kg (130 lb), the top 10% reach 85 kg (185 lb), and the top 1% 110 kg (245 lb). Bodyweight shifts these numbers sharply, so read your own class in the table above.
At what bodyweight do women bench the most?: In absolute terms the 84 kg+ open class (every entry above 84 kg bodyweight), with a median of 70 kg (155 lb). Per kilo of bodyweight the order flips: the 57 kg class holds the women's per-kilo peak at 1.01× bodyweight, which is why cross-class comparison uses percentiles or coefficients rather than raw kilos.
How does age change a bench press standard for women?: At the 63 kg reference class the median recorded bench press is 72.5 kg (160 lb) at age 25 and 58.8 kg (130 lb) at age 50. The exact-age table above tracks the full curve for five female classes.

Figures: OpenPowerlifting (public competition meet data (CC0), dataset date 2026-05-10). Cell n is a meet-result count, not a unique-person count. Full method at /method. Check your own lift on the percentile calculator.