How Many People Can Bench 225 Pounds? Unveiling the Stats and the Path to Join

An estimated 1.3 million Americans, or 0.4% of the population, can bench press 225 pounds. Typically, this requires being an intermediate male lifter over 220 pounds or an advanced lifter if lighter.

“How many people can bench 225 pounds?” As a personal trainer with seven-plus years in the trenches, this is one of the most common questions I get from people training for strength and muscle gain.

I hit my first-ever 225-pound one-rex max (1RM) bench press at a body weight of 165 pounds eight months into training.

As humans, we naturally gravitate toward comparing ourselves with others. While obsessing over comparisons can be toxic and lead to ego lifting and increasing injury risk in the gym, healthy comparison can be motivating and boost your lifting performance.

The Numbers — How Many People Can Bench 225 Pounds

What does a 225-pound bench press look like?

A 225-pound bar involves two 45-pound weight plates on each side of the barbell and a 45-pound Olympic barbell.

The bench press has long been associated with raw upper body strength.

When someone asks you, “How much do you bench?” in the gym, your response will dictate how they treat you.

Throw a big number, and you’ll be met with instant respect. Lifters with anything below 225 pounds are usually categorized as beginners or hobbyists. Not that there is anything wrong with this.

According to Symmetric Strength, a site dedicated to aggregating data across 14 compound exercises, here are the average bench press performances of lifters of different ages and lifting experiences:

Here are the average bench press data for adult men:

Body weight (pounds)	Untrained	Novice	Intermediate	Advanced	Exceptional	Elite	World Class
114	70	105	140	200	230	260	290
123	75	110	150	220	250	280	310
132	80	120	160	235	265	300	335
148	90	130	175	225	295	330	365
165	95	145	190	280	320	360	400
181	100	150	205	295	340	380	425
198	105	160	215	310	355	400	445
220	110	170	225	325	375	420	465
242	115	175	230	340	385	435	485
275	120	180	240	350	400	450	500
320	125	185	245	360	410	460	510

According to the Centers for Disease and Prevention, an average American adult male weighs 200 pounds. Per this statistic, an intermediate lifter can bench press 215 pounds, which is close to the two-plate goal. (1)

Check out the average bench press data for adult women:

Body weight (pounds)	Untrained	Novice	Intermediate	Advanced	Exceptional	Elite	World Class
97	45	65	90	130	150	165	185
105	65	95	125	185	210	235	265
114	70	105	140	200	230	260	290
123	75	110	150	220	250	280	310
132	80	120	160	235	265	300	335
148	90	130	175	255	295	330	365
165	95	145	190	280	320	360	400
181	100	150	205	295	340	380	425
198	105	160	215	310	355	400	445
200	105	160	215	315	360	400	445

As per the CDC, an average American adult woman tips the scales at 170 pounds. An advanced female lifter can press 225 pounds.

Next Read: Average Bench Press By Age, Weight, Gender, and Experience Level

Limitations of How Many People Can Bench 225 Pounds Data and Statistics

Let’s be honest here. No data, especially self-reported, is absolutely accurate. Here are the limitations of these statistics and the challenges of collecting accurate data:

Self Reporting Bias

Most websites that present lifting data and statistics rely on users to self-report their accomplishments. And as you might have guessed, many tend to exaggerate their numbers. On the other hand, most don’t record their numbers in a journal and depend on their memory, which could lead to inflated figures.

Lack of Standardized Tests

Powerlifting meets follow set standards that competitors must adhere to. An athlete must wait for the judges’ signals to “start,” “press,” and “rack” the bar to register a lift. These rules ensure that all athletes follow a standard protocol. Plus, sanctioned powerlifting meets use calibrated plates that ensure weight accuracy.

On the flip side, hobbyist lifters don’t usually abide by the textbook bench press standards. Some might use lifting equipment that makes the lifts easier, while others use a spotter.

As you can guess, lifting 225 pounds using a partial range of motion (ROM) is easier than pressing the weight using a full ROM. Furthermore, many gyms use uncalibrated equipment, meaning the weight plates might not weigh exactly what is embossed on them.

Narrow Sample Size

To be honest, the average bench press weight is not technically ‘average.’ Although the population attempting a 225-pound bench press is wide and diverse, most data collection is limited to more engaged, typically male, gym-goers.

Now that you know all the shortcomings in collecting accurate data, take the “How many people can bench 225 pounds” numbers with a grain of salt.

Use the data on how many people can bench 225 pounds presented in this article as a reference. Avoid chasing these numbers with closed eyes, as they depend on multiple factors.

Punching above your weight class can lead to injury and potentially shorten your training career.

Common Misconceptions and Myths — How Many People Can Bench 225 Pounds

Here are some of the most common misconceptions about benching two plates:

It’s Only For Elite Athletes

“A 225-pound bench press? Well, that is for advanced athletes.” I cannot tell you how often I hear this in the gym.

The NFL Combine uses a 225-pound bench press as a benchmark. This has made many people associate a two-plate bench press with pro athletes. Check out the 24 strongest NFL players.

Although a 225-pound bench requires decent upper-body strength, it is not reserved for elite lifters. A personalized training regimen involving progressive overload will help you work toward this milestone.

Instant Gratification Fallacy

Not following a structured training program is one of the biggest mistakes beginners and hobbyist lifters make, especially when the goal is to achieve a particular benchmark.

Make no mistake: hitting a 225-pound bench press doesn’t happen quickly. It takes time, consistency, discipline, and deliberate training.

Most lifters usually hit a plateau before they can achieve the 225-pound benchmark. You must consistently vary your training to ensure you get stronger progressively.

You Must Always Lift Heavy To Work Toward 225 Pounds

In my experience, this is one of the biggest mistakes that beginner lifters make. They think they must lift heavy in every chest training session to build a barrel bench. However, they couldn’t be further from the truth.

Working toward a bigger bench press requires following a structured training program. Your workout regimen should include loading and deloading weeks.

Plus, you must focus on your form, muscle activation, and recovery to hit your bench press peak.

Benching 225 Pounds is Only For Men

We are slowly moving toward a world where women don’t limit themselves to the cardio section. They are lifting and grinding hard in the gym and giving their male counterparts a run for the money.

The ladies are setting new records in powerlifting and Olympic weightlifting comps each year across weight classes.

Remember, strength knows no gender. While women might find building upper body strength more challenging, there is no reason why they can’t crush a two-plate bench press.

As you can see in the table above, women across different weight classes, experience levels, and age groups can hit the 225-pound bench press mark.

A 225-Pound Bench Press is for Youngsters

I have many middle-aged personal training clients who tell me they don’t want to lift heavy and instead want to work on ‘general fitness.’

On being asked why they don’t want to lift heavy, the most common response I get is that they think it can hamper their joint health and significantly increase injury risk.

A randomized controlled trial published in Bone found that supervised high-intensity resistance and impact training in middle-aged and older men with low bone mass provides a positive stimulus to cortical bone and preserves bone strength at various sites, which could translate into a reduced risk of fractures in this demographic. (2)

And remember, there is no one-size-fits-all approach when it comes to training toward a 225-pound bench press. Avoid following a cookie-cutter online bench press program. What works for one individual might not work for you.

I highly recommend that you hire an experienced personal trainer to guide you through the workouts. It might cost you a little dough upfront, but it will save you a lot of wasted time, money, and effort in the long run.

Strategies to Reach the 225-Pound Bench Press Milestone

Your bench press performance will be as good as your training, nutrition, and recovery strategies. Here are the things that you must consider for optimal results:

Progressive Overload

Progressive overload is the name of the game when it comes to building muscle mass and strength. It involves gradually increasing the training volume.

To achieve a bigger bench, you must consistently add weight to the bar. However, make sure the incremental gain is small.

For the bench press, start with a weight that allows you to perform 8-12 reps with a picture-perfect form. Then, add 5-10 pounds once you can comfortably perform over 12 reps.

Contrary to popular belief, you don’t need to increase weight in each training session. Also, when going for a PR, use all precautions, including a spotter, to ensure safety.

Related: What Does PR Mean in Gym?

Frequency and Consistency

Beginners shouldn’t expect to attain a 225-pound bench press within four or even eight weeks while benching once every couple of weeks.

When we say an estimated 1.3 million Americans can bench press 225 pounds, most of these folks train the bench press at least once weekly.

Lifters working toward a bigger bench should perform this exercise two to three times each week to improve their strength and overall performance.

Compound Movements

Incorporating compound lifts like overhead dumbbell presses, barbell skull crushers, pull-ups, and deadlifts can boost your overall strength, resulting in a bigger bench press.

Multi-joint movements also train the secondary muscles like the triceps and shoulders, which are critical for a strong bench press.

Accessory Exercises

Although the bench press should be a staple in your training regimen, especially if you are powerlifting or working toward a specific bench press goal, you shouldn’t overlook accessory exercises.

Accessory movements like dips, push-ups, and cable tricep extensions can help strengthen the primary and secondary muscles and build a stronger foundation, leading to a better bench press performance.

Rest and Recovery

Remember, you break muscle tissue during your workouts. Muscles grow back bigger and stronger while you are resting.

Sleep for at least seven to eight hours to give your muscles enough time to recuperate. Plus, wait for at least 48 hours before training the same muscle group again.

Proper Nutrition

You cannot out-train a bad diet. To get big and strong, nutrient-dense whole foods must be the primary sources of calories in your diet.

Determine your ideal TDEE and macronutrient split, and use high-protein foods to meet your daily macro goals.

Folks who have no experience designing a diet plan should work with a certified nutritionist. Ensure that your meal plan fits your lifestyle.

Avoid adding exotic foods to your diet plan. It only increases your odds of falling off the diet.

Mental Prep

My experience working with hundreds of clients over seven years has shown me that hitting a 225-pound bench press is as big a mental challenge as it is physical.

Getting under a heavy barbell can be intimidating.

Using safety measures like bench pressing in a power rack or having a spotter can boost your confidence, which can lead to a better bench press performance.

A 225-pound bench press goal for a novice or beginner can be overwhelming. Break this into smaller, more achievable objectives. For example, start with the goal of hitting a 95-pound bench press within a month of starting training.

Slowly move the goalpost until you achieve your end goal. Checking off small goals each week can put momentum behind you and keep you motivated.

Conclusion

Around 1.3 million Americans, which represents about 0.4% of the population, can bench press 225 pounds. We briefly discussed the strategies you need to master to achieve this benchmark.

That said, you shouldn’t obsess too much about hitting a particular number on the bench press (or any other exercise). Your primary goal should be to improve your overall health and fitness levels. Set realistic goals and celebrate small progress.

If you have any questions about how many people can bench 225 pounds, drop them in the comments below, and I’ll be happy to help!

References

1. CDC. (2024, February 15). FastStats – Body Measurements. Retrieved from https://www.cdc.gov/nchs/fastats/body-measurements.htm
2. Harding, A. T., Weeks, B. K., Lambert, C., Watson, S. L., Weis, L. J., & Beck, B. R. (2020). Effects of supervised high-intensity resistance and impact training or machine-based isometric training on regional bone geometry and strength in middle-aged and older men with low bone mass: The LIFTMOR-M semi-randomized controlled trial. Bone, 136, 115362. https://doi.org/10.1016/j.bone.2020.115362

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