Strength Level Calculator
Decline Bench Press Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Decline Bench Press is about 106 kg (234 lb) and advanced is about 135 kg. For a 60 kg (132 lb) woman, intermediate is about 51 kg and advanced about 72 kg. Enter your own numbers below to see your level.
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Decline Bench Press strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 36 kg · 80 lb | 52 kg · 115 lb | 77 kg · 169 lb | 101 kg · 223 lb | 132 kg · 291 lb |
| 70 kg · 154 lb | 47 kg · 103 lb | 65 kg · 143 lb | 92 kg · 202 lb | 118 kg · 261 lb | 152 kg · 334 lb |
| 80 kg · 176 lb | 57 kg · 126 lb | 77 kg · 170 lb | 106 kg · 234 lb | 135 kg · 297 lb | 170 kg · 374 lb |
| 90 kg · 198 lb | 67 kg · 148 lb | 89 kg · 196 lb | 119 kg · 263 lb | 150 kg · 331 lb | 187 kg · 412 lb |
| 100 kg · 220 lb | 77 kg · 169 lb | 100 kg · 221 lb | 132 kg · 291 lb | 164 kg · 362 lb | 203 kg · 447 lb |
| 110 kg · 243 lb | 86 kg · 190 lb | 111 kg · 244 lb | 144 kg · 318 lb | 178 kg · 392 lb | 218 kg · 480 lb |
| 120 kg · 265 lb | 95 kg · 210 lb | 121 kg · 267 lb | 156 kg · 344 lb | 191 kg · 421 lb | 232 kg · 511 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 13 kg · 28 lb | 23 kg · 51 lb | 43 kg · 95 lb | 63 kg · 139 lb | 91 kg · 201 lb |
| 60 kg · 132 lb | 17 kg · 38 lb | 29 kg · 64 lb | 51 kg · 112 lb | 72 kg · 160 lb | 102 kg · 225 lb |
| 70 kg · 154 lb | 21 kg · 47 lb | 34 kg · 76 lb | 58 kg · 127 lb | 81 kg · 178 lb | 112 kg · 247 lb |
| 80 kg · 176 lb | 25 kg · 55 lb | 40 kg · 87 lb | 64 kg · 141 lb | 89 kg · 195 lb | 121 kg · 267 lb |
| 90 kg · 198 lb | 29 kg · 64 lb | 44 kg · 98 lb | 70 kg · 154 lb | 96 kg · 211 lb | 129 kg · 285 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Decline Bench Press strength level?
- Enter your Decline Bench Press one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Decline Bench Press weight?
- The median (intermediate) Decline Bench Press one-rep max is about 106 kg for an 80 kg man and about 51 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Decline Bench Press for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Decline Bench Press at about 106 kg (234 lb) and advanced at about 135 kg (298 lb). For a 60 kg (132 lb) woman, intermediate is about 51 kg (112 lb) and advanced about 72 kg (159 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.