Strength Level Calculator
Incline Bench Press Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Incline Bench Press is about 89 kg (196 lb) and advanced is about 112 kg. For a 60 kg (132 lb) woman, intermediate is about 41 kg and advanced about 59 kg. Enter your own numbers below to see your level.
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Incline Bench Press strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 33 kg · 72 lb | 45 kg · 100 lb | 65 kg · 143 lb | 84 kg · 185 lb | 108 kg · 238 lb |
| 70 kg · 154 lb | 42 kg · 92 lb | 56 kg · 124 lb | 77 kg · 170 lb | 98 kg · 217 lb | 124 kg · 274 lb |
| 80 kg · 176 lb | 51 kg · 111 lb | 67 kg · 147 lb | 89 kg · 197 lb | 112 kg · 247 lb | 139 kg · 307 lb |
| 90 kg · 198 lb | 59 kg · 130 lb | 77 kg · 169 lb | 101 kg · 222 lb | 125 kg · 275 lb | 153 kg · 338 lb |
| 100 kg · 220 lb | 67 kg · 149 lb | 86 kg · 190 lb | 111 kg · 246 lb | 137 kg · 301 lb | 166 kg · 367 lb |
| 110 kg · 243 lb | 76 kg · 167 lb | 95 kg · 210 lb | 122 kg · 268 lb | 148 kg · 327 lb | 179 kg · 395 lb |
| 120 kg · 265 lb | 83 kg · 184 lb | 104 kg · 230 lb | 132 kg · 290 lb | 159 kg · 351 lb | 191 kg · 421 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 9 kg · 21 lb | 18 kg · 39 lb | 34 kg · 75 lb | 51 kg · 112 lb | 74 kg · 164 lb |
| 60 kg · 132 lb | 13 kg · 29 lb | 23 kg · 50 lb | 41 kg · 89 lb | 59 kg · 129 lb | 84 kg · 185 lb |
| 70 kg · 154 lb | 16 kg · 36 lb | 27 kg · 60 lb | 47 kg · 103 lb | 66 kg · 146 lb | 92 kg · 204 lb |
| 80 kg · 176 lb | 20 kg · 44 lb | 32 kg · 70 lb | 52 kg · 115 lb | 73 kg · 161 lb | 100 kg · 221 lb |
| 90 kg · 198 lb | 23 kg · 51 lb | 36 kg · 80 lb | 58 kg · 127 lb | 79 kg · 175 lb | 108 kg · 238 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 Incline Bench Press strength level?
- Enter your Incline 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 Incline Bench Press weight?
- The median (intermediate) Incline Bench Press one-rep max is about 89 kg for an 80 kg man and about 41 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Incline Bench Press for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Incline Bench Press at about 89 kg (196 lb) and advanced at about 112 kg (247 lb). For a 60 kg (132 lb) woman, intermediate is about 41 kg (90 lb) and advanced about 59 kg (130 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.