{"id":42972,"date":"2022-05-12T14:57:24","date_gmt":"2022-05-12T14:57:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42972"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"average-bench-press-by-age","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/","title":{"rendered":"Average Bench Press By Age: The Truth According To Experts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#Does_Age_Matter\" >Does Age Matter?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#Average_Bench_Press_By_Age_For_Men\" >Average Bench Press By Age For Men\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#Average_Bench_Press_By_Age_For_Women\" >Average Bench Press By Age For Women<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#How_To_Get_Stronger\" >How To Get Stronger<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#1_Understand_How_Progressive_Overload_Works\" >1. Understand How Progressive Overload Works<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#2_Use_A_Variety_Of_Exercises\" >2. Use A Variety Of Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#3_Focus_On_Your_Form\" >3. Focus On Your Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#4_Push_Yourself_To_Failure\" >4. Push Yourself To Failure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#5_Use_A_Spotter\" >5. Use A Spotter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#6_Use_A_Weightlifting_Belt\" >6. Use A Weightlifting Belt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#7_Work_On_Your_Flexibility\" >7. Work On Your Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#8_Work_With_A_Trainer\" >8. Work With A Trainer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#9_Get_Plenty_Of_Sleep\" >9. Get Plenty Of Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#10_Eat_A_Balanced_Diet\" >10. Eat A Balanced Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#11_Stay_Hydrated\" >11. Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#12_Take_Rest_Days\" >12. Take Rest Days<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The bench press is one of the most popular and commonly performed exercises in the world, and for good reason. It is a great exercise for developing upper body strength, particularly in the chest and triceps muscles.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">As a compound lift, the <a href=\"https:\/\/betterme.world\/articles\/assistance-exercises-for-overhead-press\/\">bench press<\/a> also requires the use of other muscles such as the shoulders and back to stabilize the weight, making it a great exercise for overall upper body development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the bench press is a great exercise, there is often confusion about how much weight one should be able to lift at various ages.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is likely due to the fact that there are so many variables that can affect how much weight one can lift, such as body weight, height, training experience, and genetics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With all of these factors in mind, let&#8217;s take a look at what the experts have to say about the average bench press by age.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">Push Ups Vs. Bench Press: Which Workout Is Better For Maximum Gains?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Age_Matter\"><\/span><strong>Does Age Matter?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The simple answer to this question is yes..and no. Age can be a factor that affects how much weight you can lift, but it is not the only factor. As we age, our muscles tend to lose some of their strength and size, which can make it more difficult to lift <a href=\"https:\/\/betterme.world\/articles\/what-does-overhead-press-work\/\">heavy weights<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this process can be slowed down or even reversed with regular exercise and weight training. So, while age might be a factor, it is not the only one.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\"><img decoding=\"async\" class=\"aligncenter wp-image-38582 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382-1024x576.png\" alt=\"average bench press by age\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Average_Bench_Press_By_Age_For_Men\"><\/span><span style=\"font-weight: 400;\"><strong>Average Bench Press By Age For Men<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men can lift heavier weights than women, on average. The reason behind this is that men have more muscle mass and testosterone, both of which help to increase strength (<\/span><a href=\"https:\/\/academic.oup.com\/edrv\/article\/39\/5\/803\/5052770\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The table below shows the average bench press ability by age for men.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-72\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Age<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Average Weight<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20 to 29\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t100% of your body weight\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 to 39\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t90% of your body weight\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t40 to 49\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t80% of your body weight\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t50 to 59\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t75% of your body weight\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">As you can see, the average amount one should bench press decreases as we age. However, this does not mean that you will automatically lose strength as you age. With regular exercise, you can maintain or even increase your strength, regardless of your age.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Average_Bench_Press_By_Age_For_Women\"><\/span><strong>Average Bench Press By Age For Women<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Women tend to have less muscle mass and produce less testosterone than men, on average (<\/span><a href=\"https:\/\/academic.oup.com\/edrv\/article\/39\/5\/803\/5052770\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This means that they are not as able to lift heavy weights as men, on average.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The table below shows the average bench press ability by age for women.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-73\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Age<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Average Weight<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20 to 29\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t100% of your body weight\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 to 39\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t90% of your body weight\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t40 to 49\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t80% of your body weight\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t50 to 59\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t75% of your body weight\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">As you can see, the average amount one should bench press decreases as they age. However, this does not mean that you will automatically lose strength as you age. With regular exercise, you can maintain or even increase your strength, regardless of your age.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\"><img decoding=\"async\" class=\"aligncenter wp-image-38586 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Stronger\"><\/span><strong>How To Get Stronger<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to increase your bench press, there are a few things that you can do. Note that consistency is key, so make sure to stick to a regular exercise routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Understand_How_Progressive_Overload_Works\"><\/span><strong>1. Understand How Progressive Overload Works<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive overload is a method of increasing the amount of weight that you lift over time. This can be done by adding more weight to the bar, doing more reps, or decreasing the amount of rest time between sets (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2019.00839\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this you will need to increase the amount of weight that you lift each week. For example, if you currently bench press 100 pounds for 3 sets of 8 reps, you could add 5 pounds to the bar and do 3 sets of 8 reps next week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try doing more reps with the same weight. For example, if you currently bench press 100 pounds for 3 sets of 8 reps, you could do 3 sets of 10 reps next week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, you can try decreasing the amount of rest time between sets. For example, if you currently bench press 100 pounds for 3 sets of 8 reps with 2 minutes of rest between sets, you could decrease the rest time to 1 minute and do 3 sets of 8 reps next week.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\"><img decoding=\"async\" class=\"aligncenter wp-image-38580 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-1024x576.png\" alt=\"average bench press by age\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Use_A_Variety_Of_Exercises\"><\/span><strong>2. Use A Variety Of Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to the bench press, there are a number of other exercises which can help you increase your upper body strength. These are often isolation exercises, which target specific muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592763\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of isolation exercises that can help you increase your bench press are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-ups &#8211; <\/b><span style=\"font-weight: 400;\">these work your chest, shoulders, and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bicep curls &#8211; <\/b><span style=\"font-weight: 400;\">these work your biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tricep extensions &#8211; <\/b><span style=\"font-weight: 400;\">these work your triceps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Focus_On_Your_Form\"><\/span><strong>3. Focus On Your Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having good form is important when you are lifting weights. Not only will this help you to avoid injury, but it will also help you to lift more weight (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you are doing the bench press, make sure that you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar to your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet flat on the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive the bar up with your legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arch your back (do not round it)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\">Effective Overhead Press Variations To Try Today<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\"><img decoding=\"async\" class=\"aligncenter wp-image-38554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5844-1024x576.png\" alt=\"average bench press by age\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5844.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5844-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5844.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5844.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Push_Yourself_To_Failure\"><\/span><strong>4. Push Yourself To Failure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you are working out, it is important to <a href=\"https:\/\/betterme.world\/articles\/elliptical-benefits-weight-loss\/\">push yourself<\/a> to failure. This means that you should lift the heaviest weight that you can for the number of reps that you are doing (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2016.00010\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you are doing 3 sets of 8 reps, you should lift the heaviest weight that you can for 8 reps. If you can do more than 8 reps, then you should increase the weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that pushing to failure doesn&#8217;t mean overexerting yourself to the point of injury. Make sure to listen to your body and stop if you feel any pain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Use_A_Spotter\"><\/span><strong>5. Use A Spotter<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are lifting heavy weights, it is always a <a href=\"https:\/\/betterme.world\/articles\/muscle-memory-bodybuilding\/\">good idea<\/a> to have a spotter. This is someone who can help you if you get stuck under the bar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A spotter can also help you to push yourself to failure, as they can help you to lift the heaviest weights possible.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\"><img decoding=\"async\" class=\"aligncenter wp-image-38584 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Use_A_Weightlifting_Belt\"><\/span><strong>6. Use A Weightlifting Belt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are <a href=\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\">lifting heavy weights<\/a>, it is a good idea to use a weightlifting belt. This will help to support your back and avoid injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10619094\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always make sure to use a belt that is the correct size. A belt that is too big or too small will not provide the support that you need.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Work_On_Your_Flexibility\"><\/span><strong>7. Work On Your Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your flexibility and range of motion will <a href=\"https:\/\/betterme.world\/articles\/5x5-workout-program\/\">affect your bench press<\/a>. If you have tight muscles, it will be harder to lower the bar to your chest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To increase your flexibility, you can try (<\/span><a href=\"https:\/\/academic.oup.com\/biomedgerontology\/article\/71\/3\/406\/2605263\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dynamic stretching &#8211;<\/b><span style=\"font-weight: 400;\"> this is a type of stretching that involves moving your body through a range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Static stretching &#8211; <\/b><span style=\"font-weight: 400;\">this is a type of stretching that involves holding a position for a period of time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yoga &#8211; <\/b><span style=\"font-weight: 400;\">this can help to increase your flexibility and range of motion.<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\"><img decoding=\"async\" class=\"aligncenter wp-image-38583 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377-1024x576.png\" alt=\"average bench press by age\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Work_With_A_Trainer\"><\/span><strong>8. Work With A Trainer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An experienced trainer can help you to <a href=\"https:\/\/betterme.world\/articles\/3-day-compound-workout-routine\/\">perfect your form<\/a>, identify your weaknesses, and create a workout plan that is tailored to your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are new to weightlifting, it is always a good idea to work with a trainer before you start lifting heavy weights. This will help you to avoid injury and get the most out of your workouts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Get_Plenty_Of_Sleep\"><\/span><strong>9. Get Plenty Of Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting enough sleep is <a href=\"https:\/\/betterme.world\/articles\/1-month-workout-plan-to-get-ripped\/\">important for recovery<\/a>. When you are lifting weights, your muscles need time to repair and grow (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306987711001800?via%3Dihub\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t get enough sleep, your body will not be able to properly recover from your workouts. This can lead to injury and decreased performance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Eat_A_Balanced_Diet\"><\/span><strong>10. Eat A Balanced Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating a balanced diet is important for <a href=\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\">overall health<\/a> and performance (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/2\/334\/htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). When you are lifting weights, your body needs the right nutrients to repair and build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A high-protein diet is especially important for weightlifters (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/efficacy-and-consequences-of-veryhighprotein-diets-for-athletes-and-exercisers\/E4773A654FFC8F640299821A13D1A368\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Foods that are high in protein include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are vegetarian or vegan, it is still possible to get enough protein from plant-based sources. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempeh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seitan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\"><img decoding=\"async\" class=\"aligncenter wp-image-38592 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Stay_Hydrated\"><\/span><strong>11. Stay Hydrated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Staying hydrated is important for overall health and performance (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/68\/8\/439\/1841926\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). When you are lifting weights, your body needs water to help with muscle recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is recommended that you drink at least 8 glasses of water per day. If you are working out for more than an hour, you should also drink a sports drink to replace electrolytes (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/7\/1550\/htm\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Take_Rest_Days\"><\/span><strong>12. Take Rest Days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important to take rest days so that your body can recover from your workouts. When you are lifting weights, your muscles need time to repair and grow (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2468867319300379\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t take rest days, you will not be able to properly recover from your workouts and this can lead to injury.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are new to weightlifting, it is always a good idea to work with a trainer before you start lifting heavy weights. This will help you to avoid injury and get the most out of your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating a balanced diet and staying hydrated are also important for overall health and performance. And finally, don&#8217;t forget to take rest days so that your body can recover from your workouts.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Average_Bench_Press_By_Age\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>The bench press is one of the most popular and commonly performed exercises in the world, and for good reason. It is a great exercise for developing upper body strength, particularly in the chest and triceps muscles. As a compound lift, the bench press also requires the use of other muscles such as the shoulders [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":42973,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-42972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Average Bench Press By Age: The Truth According To Experts - BetterMe<\/title>\n<meta name=\"description\" content=\"Curious about the average bench press by age? We consulted experts to find out the truth about this popular lifting exercise. Here&#039;s what they had to say.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Average Bench Press By Age: The Truth According To Experts\" \/>\n<meta property=\"og:description\" content=\"Curious about the average bench press by age? We consulted experts to find out the truth about this popular lifting exercise. Here&#039;s what they had to say.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1905379006.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"669\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5\"},\"headline\":\"Average Bench Press By Age: The Truth According To Experts\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\"},\"wordCount\":1645,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1905379006.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The bench press is one of the most popular and commonly performed exercises in the world, and for good reason. It is a great exercise for developing upper body strength, particularly in the chest and triceps muscles.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As a compound lift, the <a href=\\\"https:\/\/betterme.world\/articles\/assistance-exercises-for-overhead-press\/\\\">bench press<\/a> also requires the use of other muscles such as the shoulders and back to stabilize the weight, making it a great exercise for overall upper body development.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While the bench press is a great exercise, there is often confusion about how much weight one should be able to lift at various ages.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is likely due to the fact that there are so many variables that can affect how much weight one can lift, such as body weight, height, training experience, and genetics.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With all of these factors in mind, let's take a look at what the experts have to say about the average bench press by age.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\\\">Push Ups Vs. Bench Press: Which Workout Is Better For Maximum Gains?<\/a><\/span><\/i>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Does Age Matter?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The simple answer to this question is yes..and no. Age can be a factor that affects how much weight you can lift, but it is not the only factor. As we age, our muscles tend to lose some of their strength and size, which can make it more difficult to lift <a href=\\\"https:\/\/betterme.world\/articles\/what-does-overhead-press-work\/\\\">heavy weights<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, this process can be slowed down or even reversed with regular exercise and weight training. So, while age might be a factor, it is not the o ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\",\"url\":\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\",\"name\":\"Average Bench Press By Age: The Truth According To Experts - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1905379006.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Curious about the average bench press by age? We consulted experts to find out the truth about this popular lifting exercise. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Average Bench Press By Age: The Truth According To Experts - BetterMe","description":"Curious about the average bench press by age? We consulted experts to find out the truth about this popular lifting exercise. Here's what they had to say.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/","og_locale":"en_US","og_type":"article","og_title":"Average Bench Press By Age: The Truth According To Experts","og_description":"Curious about the average bench press by age? We consulted experts to find out the truth about this popular lifting exercise. Here's what they had to say.","og_url":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":669,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1905379006.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5"},"headline":"Average Bench Press By Age: The Truth According To Experts","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/"},"wordCount":1645,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1905379006.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The bench press is one of the most popular and commonly performed exercises in the world, and for good reason. It is a great exercise for developing upper body strength, particularly in the chest and triceps muscles.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">As a compound lift, the <a href=\"https:\/\/betterme.world\/articles\/assistance-exercises-for-overhead-press\/\">bench press<\/a> also requires the use of other muscles such as the shoulders and back to stabilize the weight, making it a great exercise for overall upper body development.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While the bench press is a great exercise, there is often confusion about how much weight one should be able to lift at various ages.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is likely due to the fact that there are so many variables that can affect how much weight one can lift, such as body weight, height, training experience, and genetics.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">With all of these factors in mind, let's take a look at what the experts have to say about the average bench press by age.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">Push Ups Vs. Bench Press: Which Workout Is Better For Maximum Gains?<\/a><\/span><\/i>\r\n<h2 style=\"text-align: center;\"><strong>Does Age Matter?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The simple answer to this question is yes..and no. Age can be a factor that affects how much weight you can lift, but it is not the only factor. As we age, our muscles tend to lose some of their strength and size, which can make it more difficult to lift <a href=\"https:\/\/betterme.world\/articles\/what-does-overhead-press-work\/\">heavy weights<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, this process can be slowed down or even reversed with regular exercise and weight training. So, while age might be a factor, it is not the o ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/","url":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/","name":"Average Bench Press By Age: The Truth According To Experts - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1905379006.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Curious about the average bench press by age? We consulted experts to find out the truth about this popular lifting exercise. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42972","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=42972"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42972\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/42973"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=42972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=42972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=42972"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=42972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}