Although it's unlikely that your teen would have five years of lifting experience — the amount of time it typically takes to be considered advanced — by the time he or she is 15, it's possible. At this level, your 15-year-old-boy could be expected to bench 225 to 255 if he weighs between 140 and 160 pound.
Less than 1% of the worlds population benches 225, your a kid with a year of training don't even worry about it. I didn't hit 225 until I was 20.
Sean McCall isn't just your average kid. At 13 years old, he's lifting 225 pounds. It's an accomplishment that broke the bench pressing world record with the World Raw Powerlifting Federation.
The average man in the United States weighs 198 pounds. We know that there are almost 1,000,000 men in the United States who can bench press 225 pounds. We also know that there is a correlation between weight and bench press strength.
What Percentage of Men Can Bench 225? A two-plate bench is relatively uncommon. Only 17% of men who completed my survey had ever benched 225 pounds, and only 1% had reached the next milestone of 315 pounds.
That's your one rep max (1RM) – the peak weight you can handle for a single lift, be it a squat, bench press, deadlift, or any other exercise.
Only 1 Out Of 50 People Go To The Gym, So 0.00012% Of The World's Population Can Squat 405lbs… That's 3 Out Of Every 25,000 People.” #LegDay #Squats #Weightlifting #StrengthTraining #Exercise #Outlier #JoeRogan #Discipline #Consistency #SuccessHabits 🗓️ #CompoundEffect 📈 #SRTF.
One plate on each side: 135 pounds. Two plates on each side: 225 pounds. Three plates on each side: 315 pounds. Four plates on each side: 405 pounds.
After a decade of lifting weights, almost everyone can squat with more than 135 pounds on the bar, and most guys can squat at least two plates for at least a few repetitions. As before, only around 1 in 6 lifetime lifters have ever squatted 315 pounds, but now 1 in 17 can squat 405.
The average bench press for a teenager varies depending on their age, weight, and level of fitness. However, there are some general guidelines that can give you an idea of what to expect. For a 14-year-old, the average bench press is typically around 65 pounds. For a 15-year-old, the average is around 85 pounds.
Don't use heavy weights yet! Teens should start out with lighter weights, proper form, and more repetitions. A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds.
Bench pressing isn't a one-size-fits-all exercise. Factors such as age, gender, fitness level, and training history contribute to the amount you should be able to bench. The average male beginner might aim to bench press 135 lbs. A beginner female, on the other hand, might start with a 65 lbs lift.
Male Power Clean Standards Based on Bodyweight
For instance, a lighter male lifter, say around 150 pounds, might be able to power clean about 225-300 pounds at an advanced level, so that means that the bodyweight-to-lift ratio is between 1.5 and 2.0.
Plates are available in a range of weights. Common Olympic plate (50 mm center hole) denominations are in 1.25, 2.5, 5, 10, 15, 20, and 25 kg sizes, or 2.5, 5, 10, 25, 35, and 45 lbs, with 0.25, 0.5, and 50 kg, or 1.25 and 100 lb discs less commonly seen.
For example, if a Smith machine's bar is counterbalanced to weigh 15 pounds instead of a typical 45-pound Olympic barbell, and you load 225 pounds of plates onto it, you're effectively lifting 195 pounds (225 lb of plates plus the 15 lb bar, minus the 45 lb standard bar weight).
Studies say only about 0.4% of the population can bench 225. So the answer is very rare.
If you're lifting north of a three times bodyweight squat, 2.25 times bodyweight bench, and 3.5 times bodyweight deadlift as a male, you're in a category with few people.
Even for experienced lifters and gym-goers, 100 squats a day can be challenging. You may think you can handle it, but even doing air squats at such a high volume can shock your system if you're not used to doing that many squats. If you've never worked out before, start by doing 30 squats a day for a week.
As you lift you will get stronger, but to avoid maxing out, use the 1% rule—i.e., increase your 1RM by 1% for each rep you complete over the prescribed rep range for your current lift. For example: if you performed your last set at 95% of your 1RM, science tells us you will only be able to complete two reps.
Generally, a 315 squat means you're no longer intermediate and you've entered the world of advanced lifters. It's a substantial weight, to say the least, and for many people, it's a big milestone.