How Much Weight Should I Be Able to Bench?

Lifting Your Own Body Weight

Many people starting a weightlifting program assume that lifting their own body weight should be the immediate goal. Fitness professionals have differing opinions on the amount of weight you should bench press as a beginner. The suggested range is 50 percent to 75 percent of your body weight.

Slow and Steady Wins the Race

Successful weight training involves starting your regimen with an amount of weight that you can comfortably handle, and then adding weight as your endurance level increases and your muscles become stronger. Overtraining can lead to exercise burnout and, more important, to injury.

Bottom Line

Your age, overall health, fitness level, and the amount of time you can commit to your training should determine how much weight you can safely bench press. It is wise to consult a physician and a personal trainer before increasing your bench press weight.

References

• ExRxNet: Bench Press Standards
• Bodybuilding.com: Bench Press Blunders
• The American Journal of Sports Medicine: Injuries to the Pectoralis Major Muscle

Resources

• Encyclopedia of Muscle and Strength: LIft -Specific Cycles
• The Pumping Station: Bench Press