The bench press can be extremely beneficial in developing strength in women, since it works several parts of your body.
Women should start gently, especially if they don’t already have a lot of upper-body strength. You can also do dips, pushups, and plank variations to build strength.
Size and fitness level, rather than age, are the best ways to determine a woman’s ability to bench press. You can see the breakdown for women here:
In general, men will lift heavier loads than women. Men tend to be strongest in their twenties and thirties and can increase their bench press weight during this time. Once they are in their forties, their bench press weight tends to decline.
Of course, there are exceptions to these rules, but they’re important considerations to keep in mind.
You can use these charts to get an idea of how much the average adult man can bench press:
How much can the average man curl with his biceps?
The average barbell curl weight for a man with a few years of lifting experience is around 110 lbs for a max bicep curl. For reps, 80 lbs is a good weight to curl for a man who performs direct arm training.
How much can the average man dumbbell curl?
The average dumbbell curl weight for a man who performs resistance training regularly is 50 lbs for a max curl or for a few reps. For sets of 8-10 reps, the average dumbbell curl weight for a male lifter is around 35 lbs.
How much weight should I curl with a barbell as a woman?
A good bicep curl weight for a woman who performs strength training is 50 lbs for a one-rep max. For sets of 6-10 reps, 40 lbs is a good curling weight providing that strict form is used.
How much weight should I curl with a dumbbell as a female?
The average bicep curl weight (dumbbell) for a female is around 25 lbs to 30 lbs for a max curl and 15 lbs to 20 lbs for sets of 6-10 repetitions.
Strength Level Body weight Ratio