The average advanced powerlifter can squat:. That means that the average beginner should expect to front squat pounds for a set of 8, ultimately working their way up to for 8 after a decade of hard work. So, how much can the average man squat? Around pounds for a single repetition. According to the data from Greg Nuckols and ExRx, the average male beginner can bench press around pounds on his first try, and then with a few months of practice, around — pounds for a single repetition.
That means the average man you meet on the street has enough muscle mass to bench press roughly:. Talking about intermediate lifters now, if the average man keeps training the bench press, after their first year of lifting, they can expect to bench press about:. Most men who go to the gym do keep training their bench press, but some people train more seriously than others, and they be training with varying goals.
If the average man keeps training the bench press somewhat seriously for 5—10 years, he can expect to bench press approximately:. Now, are you going to see a lot of guys benching in the typical gym? Probably not. Those numbers are reserved for the guys who seriously pursue their bench press strength.
These are the numbers that aspiring powerlifters are bench pressing after a decade of hard work. So, how much can the average man bench press? The average untrained man can deadlift around pounds. Then, with three months of practice, he can deadlift pounds for a single repetition. That means the average man you meet on the street can deadlift roughly:.
Someone using lifting straps or doing touch-and-go reps might be able to deadlift a bit more. If the average man keeps training the deadlift, after their first year of lifting, they can expect to deadlift about:. If the average man keeps training the bench press somewhat seriously for 5—10 years, he can expect to deadlift roughly:.
With steady squatting, Romanian deadlifts , and barbell rows , deadlift numbers tend to gradually increase. Still, most casual lifters neglect their legs, squatting and deadlifting with less veracity than they bench press. So, how much can the average man deadlift? The good news is that the overhead press and barbell curl are sometimes done in competition with standardized technique.
According to data from ExRx as well as from Mark Rippetoe of Starting Strength , the average untrained man can press 85 pounds overhead for a single repetition. Then, with a couple months of practice, he can overhead press pounds. That means the average man you meet on the street has enough muscle to overhead press roughly:. Then, if he keeps training the overhead press for 5—10 years, the average man can expect to lift:.
So, how much can the average man overhead press? Moving down the list of what we have data for, we come to the strict barbell curl, which is sometimes trained in competition. According to the data collected by Strength Level , the average untrained man can barbell curl 65 pounds with strict technique.
Then, with a few months of practice, he can curl 90 pounds. That means that the average adult man you meet on the street has big enough biceps to curl roughly:. Then, if he keeps training the barbell curl for 5—10 years, the average advanced lifter can expect to lift:. So, how much can the average man barbell curl? Around 90 pounds for a single repetition.
However, most people can learn to row as much as they bench press, and so we can use similar strength standards. There are different ways of doing the barbell row.
Bodybuilders typically do them from a Romanian deadlift position as shown above to emphasize their upper backs. Powerlifters tend to do them from the floor, more similar to a conventional deadlift, to emphasize their lower backs and hips. Both variations are great, and both allow you to lift similar amounts of weight.
It just depends on your style of training and your goals. So, how much can the average man barbell row? The other thing to note is that Greg Nuckols found these numbers somewhat high. He thought that people who were weaker may be less interested in lifting weights, less like to participate in his survey, less likely to persist. The people who are stronger, better at pushing themselves, and better at building muscle are the ones who stick with lifting and keep seeing improvements in their numbers.
Mike Israetel, PhD, has an interesting stance on this, too. He says that most fit guys who weigh in the neighbourhood of pounds, after lifting for several years, can squat pounds, bench , and deadlift It all depends on your goals.
But if you want to fight to hit those strength standards, you probably can. If you train well, you can probably become stronger than almost everyone else at your gym, outlift almost everyone you know. Instead of carrying an extra fifty pounds around, you might be fifty pounds lighter than the average man.
As a result, your legs and hips will likely be quite a bit smaller. I know that for me, at least, it took me quite a bit of training before I could squat pounds. I remember doing my bench press with just the barbell, getting excited when I could add five pounds to either side. So 6 inches taller, 67 pounds lighter. These numbers are still realistic for you, it just might take you an extra year to reach them. For example, after lifting weights 2—3 times per week for the past eight years, I can bench press pounds for 15 touch-and-go repetitions and pounds for an awkward single.
There are a number of factors that influence our strength, including immutable ones, like our limb lengths and tendon insertions. Of the factors we can influence, though, there are only a few:. For guys who are interested in being strong in a more general sense, they can drop the strength phases, focusing on improving their rep maxes instead.
Still, if we test his 1-rep maxes, the average man can lift:. With just a couple months of practice, the average man has 1-rep maxes of:. Those numbers line up fairly well with what you can expect to see men lifting in the gym, and they represent a perfectly healthy amount of muscle mass and general strength.
But with a decade of serious lifting, the average man can expect to be able to lift quite a bit more than that:. You might not see men lifting that much very often. Those numbers are quite impressive, often showing a lot of hard work under the barbell.
His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. Hi Shane, interesting article. I think the numbers for average person shall change based on demographic or region of the world. I mean, you mentioned numbers for average American, may be European be or Asians may have different average numbers. In terms of the absolute most weight hoisted in a single lift regardless of body weight class, Hossein Rezazadeh of Iran, who competes in the kilogram-and-above category kilograms, by the way, is about At least as of , that's the very top of the heap.
An American man of average weight, then, would fall in the kilo category with Tian Tao, who can clean-and-jerk over pounds more than the intermediate bench press standard for the same weight class keep in mind, he's lifting that weight over his head.
And while that figure is pretty much superhuman, who couldn't use a little motivation on their next lift? Fitness General Fitness Other Sports. By Dan Ketchum Updated September 9, Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience.
Her mission is to help people live healthier lives by making smarter food choices and staying active. In her daily life, Ms. Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling. She owns ShapeYourEnergy, a popular health and fitness website. In , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health.
Picincu is a regular contributor to these platforms where she provides either health-related content or coaching to those who are interested in achieving a balanced lifestyle.
Connect on LinkedIn. Dan Ketchum. Video of the Day. Tip Based on bench press standards and the average body weight of an American male, an untrained or novice man can often lift between and pounds. What Are Strength Standards? Bench Press Standards and Averages. Bench Press: Body Weight Standards. Then, it takes a little bit of trial and error, but you need to test out which amount of weight allows you to perform all of the reps in perfect form, without it being too easy.
Essentially: You should be lifting the amount of weight that allows you to perform all of the reps perfectly, without it being too easy, as you want it to be a bit of an effort so that your muscles are actually working. Meanwhile, performing fewer reps but lifting a higher amount of weight will train you to lift heavier weights a lot faster. Heavy weight lifting can help build up muscle strength within your fitness routine, but there are many things to consider, such as the amount of weight that you should be lifting.
But what is considered heavy lifting? After all, a weight that feels incredibly heavy for someone, might be considered light by someone else with higher muscle strength. Is there a minimum weight for an item to be considered heavyweight?
Instead, anything that acts like a heavy weight for a specific person, will be considered to be heavy weight lifting for that same person.
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