what percent of body weight should you bench?
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A novice female should bench just over 60 percent of her body weight, according to Dr. Lon Kilgore, Ph. D., author of "Practical Programming." As an intermediate male you should bench between 95 and 100 percent of your body weight.
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If you weigh 200 pounds you should bench at least 140 to be considered average. You'd be considered elite if you can bench at least 220 pounds (Exercise Network, 2014).
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The recommended range is 2.3 to 3.1 grams per kilogram of lean body mass. In our example, you start with 170 pounds of lean tissue, and hope to have 164 pounds by the time you reach single-digit body fat, which is about 75 kilograms.
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Body Fat Percent is calculated by dividing the total weight of the fat divided by the body weight. Every human needs to have a certain amount of essential fat.
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Are You Lifting the Right Amount of Weight? The amount of weight you should be lifting depends on the result you want—size, strength, or endurance. However, a good general benchmark is 90 percent of your 1-rep max.
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Bench Press Standards and Averages Per ExRx, an untrained 198-pound man should be able to bench press 135 pounds of weight. Here, "untrained" means that this person does not regularly perform the exercise in question or has never performed it, but is capable of executing the lift correctly.
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Simply convert your body fat percentage to pounds of fat and then subtract this from your total body weight. This will be your lean mass. Example: If you are a woman who weighs 160 pounds and has a body fat percentage of 26% then you have 41.6 pounds of fat (160x.
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The Bottom Line. Even though the experts point out that roughly 10-30 reps is average for most people, and that 30-50 reps is in the “excellent” range – let's get something straight. The amount of push ups that you can do has very little to do with your age or gender.
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Based on bench press standards and the average body weight of an American male, an untrained or novice man can often lift between 135 and 175 pounds. "Average" is a tricky word when it comes to weight lifting.
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Typically the average untrained man between ages 18-35 can bench around 40–60% of his Bodyweight for a one rep max.
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Well, I think that most people who are not strength athletes (e.g. powerlifters), should strive for reaching or exceeding the Advanced Category in the standards above. For men, that is a barbell back squat with roughly 150% of your body weight on the bar. For women, it's roughly 125% of your body weight on the bar.
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Currently, there is no official standard for acceptable body fat percentage values. The American College of Sports Medicine (ACSM) acknowledges a range of 10-22 percent in men and 20-32 percent in women to reduce health risks associated with being underfat or overfat.
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The number of calories burned doing bench press varies depending on how intensely you are working and your body weight. According to Harvard Health Publishing, a 125-pound individual burns between 180 and 360 calories for every hour of weight lifting. A 185-pound individual burns between 266 and 532 calories per hour.
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As an advanced male lifter you should bench at least 130 percent of your body weight. As an advanced female lifter, you should bench at least 90 percent of your body weight.
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Bone weight depends on how much a person”s entire body weighs. Bones make up around 15% of a person”s total body weight. While people do have different frame size, most who weigh too much for their height do so because of excess body fat.
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Statistics show that the average, untrained man should be able to bench press at least 135 pounds. In terms of physical fitness, however, “average” can be a tricky word. Multiple factors, such as body type, weight, and overall fitness level, play into how much a person can bench press.
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Convert your lean body mass to your body fat percentage. Your body fat percentage is equal to (body weight - lean body mass) / (body weight) x 100. Using the previous example for a man, you weigh 155 pounds and have a lean body mass of 116 pounds Your body fat percentage is (155 - 116) / 155 x 100 = 25.2 percent.