Consistent training can significantly improve strength, fitness, and overall health. So, whether you're a teenager, young adult, middle-aged adult, or older adult, it's never too late to start or continue your bench press journey.
A dedicated fitness enthusiast, Maley recently set the new International Power Lifting League world record in Barranquilla, Colombia, bench-pressing 360 pounds—breaking his own record in the 65-69 age category.
Your age does not determine how much weight you should be able to bench press. The amount of weight that you can lift depends on your strength, training, and fitness level.
A 100kg bench press is incredibly uncommon in most gyms. Bear in mind a good benchmark for 'decent' strength is 1x body weight. So let's say the average slim male weighs 75kg. They've still got 25kg to go and they're past newbie gains.
The say less than 1 percent of the population can bench press 100kg and for most of my life I've been part of the 99 percent who can't.
For example, a 70-kilogram person lifting 100-kilograms on a bench can lift 1.42 times their body weight.
Consistent training can significantly improve strength, fitness, and overall health. So, whether you're a teenager, young adult, middle-aged adult, or older adult, it's never too late to start or continue your bench press journey.
developing exercises at least twice per week. maintain independence in performing activities of daily life. Strength training requires little time and minimal equipment. And it's safe, even for people with health prob- lems.
A 'good' bench press depends on your personal goals, fitness level, and body composition. For a male weighing 198 lbs, lifting 160 lbs might be considered good. This is 80% of their body weight. For a female weighing 165 lbs, lifting 85 lbs could be a good benchmark. This is around 50% of their body weight.
Strength training is vital for the older adult and needs to be properly dosed. To best dose strength exercises you now have three tools: Ideal intensity range: 70-85% 1RM, with a rep range of 6-15 reps. Intensity monitor: RPE, aim for a rating of 6-8 (“somewhat hard” to “hard”)
The current world record (equipped, with shirt) is held by American Jimmy Kolb established on July 29th, 2023, at the 2023 IPA Tristar Bash meet, when he successfully locked out 635 kg (1,401 lb), beating the previous record by 23 kg (51 lb).
However, fit and active men should be able to do at least 4 to 8 pull-ups in one set. Fit and active women should be able to do at least 1 to 3 pull-ups in one set. Any number above 8 for men and 3 for women is very good. You are in the highest percentile if you can do 12 to 15 pull-ups or more with good form.
The average Bench Press weight for a male lifter is 98 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Bench Press? Male beginners should aim to lift 47 kg (1RM) which is still impressive compared to the general population.
Lifting weights is a great way to build muscle strength, but when you're over 50 there is no reason to push yourself too hard. Try a slightly lighter weight that you can safely do 10 to 12 reps with.
While protein is important for building muscle mass, it should be combined with strength training to combat sarcopenia. Research shows that supplementing the diet with protein plus a regimen of heavy resistance exercise leads to the most improvement in muscle mass and strength in healthy older adults.
For adults over the age of 50, the ACSM recommends the following: Men (50-59): Between 10 and 12 pushups. Men (60+): Between 8 and 10 pushups. Women (50-59): Between 7 and 10 pushups.
The silver lining is that everyone, regardless of age or fitness level, can boost their push-up performance — and the benefits are well worth it. “Push-ups engage multiple muscle groups — back, shoulders, triceps and core — not just your chest,” Onyango said.
Tables should be approximately 28-30 inches high, while benches can range from 17-19 inches for optimum comfort.
For example, a beginner weighing 75kg (165lbs) might aim to bench press between 37.5kg (83lbs) and 75kg (165lbs) initially, working their way up from there.
After three to four years of consistent training, the average guy should be able to lift the following weight on the four main barbell lifts: Squat: 2x bodyweight. Deadlift: 2.5x bodyweight. Press: 1x bodyweight.