About 165 lb (75 kg) for one rep. That is the start of the Intermediate level for a 220 lb woman: 0.75 times bodyweight, where most people land after a year or so of steady training. A beginner benches about 55 lb, and an elite lifter at the same bodyweight benches 330 lb.
Bench press standards for a 220 lb woman
| Level | × bodyweight | 1 rep | kg | 5 reps | 10 reps |
|---|---|---|---|---|---|
| Beginner | 0.25× | 55 lb | 25 kg | 45 lb | 40 lb |
| Novice | 0.5× | 110 lb | 50 kg | 95 lb | 85 lb |
| Intermediate | 0.75× | 165 lb | 75 kg | 140 lb | 125 lb |
| Advanced | 1× | 220 lb | 100 kg | 190 lb | 165 lb |
| Elite | 1.5× | 330 lb | 150 kg | 285 lb | 250 lb |
The 5- and 10-rep columns are what each one-rep max lets you lift for that many reps, so you can check your level from a normal working set. Hitting 140 lb for 5 clean reps puts you at about 165 lb for one.
Work out your own level from a set
Say you bench 140 lb for 6 reps. The Epley formula, 140 × (1 + 6 ÷ 30), puts your max at about 168 lb — Intermediate for a 220 lb woman. Put your own set into the one-rep max calculator, or check every lift at once with the strength standards calculator, already set to 220 lb.
How 220 lb compares to nearby bodyweights
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 200 lb | 50 | 100 | 150 | 200 | 300 |
| 210 lb | 55 | 105 | 160 | 210 | 315 |
| 220 lb | 55 | 110 | 165 | 220 | 330 |
| 230 lb | 60 | 115 | 175 | 230 | 345 |
| 240 lb | 60 | 120 | 180 | 240 | 360 |
Every 10 lb of bodyweight moves the intermediate mark by about 7.5 lb. Standards scale with bodyweight because a heavier lifter usually carries more muscle, but a lighter lifter at the same ratio is just as strong for their size.
What it takes to reach the next level
| From → to | Add | At 5 lb a month | Loaded on the bar |
|---|---|---|---|
| Beginner → Novice | 55 lb | 11 months | 1 × 25 + 1 × 5 + 1 × 2.5 lb on each side of a 45 lb bar |
| Novice → Intermediate | 55 lb | 11 months | 1 × 45 + 1 × 10 + 1 × 5 lb on each side of a 45 lb bar |
| Intermediate → Advanced | 55 lb | 11 months | 1 × 45 + 1 × 35 + 1 × 5 + 1 × 2.5 lb on each side of a 45 lb bar |
| Advanced → Elite | 110 lb | 22 months | 3 × 45 + 1 × 5 + 1 × 2.5 lb on each side of a 45 lb bar |
The months column assumes you keep adding 5 lb a month, which is a fair pace for a steady lifter past the novice stage; beginners usually move much faster and advanced lifters slower. To train toward 220 lb (Advanced), most of your work sits around 70–85% of it: sets of 5 to 8 at 155–175 lb and heavy triples near 185 lb. Keep your shoulder blades pinned, touch the same spot on your chest every rep, and press back toward your face.
What the levels mean
Beginner: 55 lb
Can do the lift with good form and has trained it for a few weeks. Most people reach this in their first month.
Novice: 110 lb
Has trained it regularly for several months and still adds weight most sessions or most weeks.
Intermediate: 165 lb
A year or more of consistent training. Progress has slowed to weekly or monthly jumps, and a plan starts to matter.
Advanced: 220 lb
Several years of focused training. Stronger than almost everyone in a typical gym, and every extra pound takes a block of work.
Elite: 330 lb
Competitive strength: what people who train for meets reach after many years. Few lifters ever get here.
Questions
How much should a 220 lb woman bench?
A 220 lb woman should bench about 165 lb (75 kg) for one rep to count as intermediate — 0.75× bodyweight. A beginner lifts about 55 lb, a novice 110 lb, an advanced lifter 220 lb and an elite one 330 lb.
Is a 135 lb bench press good for a 220 lb woman?
Yes — 135 lb is Novice for a 220 lb woman (0.61× bodyweight). The next level, Intermediate, starts at 165 lb.
What is an elite bench press for a 220 lb woman?
330 lb (150 kg), which is 1.5× bodyweight. Advanced starts at 220 lb, so the last step is 110 lb on its own.
How do I find my bench press max without testing a single?
Lift a weight you can move for 3 to 8 clean reps and put it through the Epley formula. 140 lb for 6 reps works out to a 168 lb max, which is Intermediate at 220 lb.
Keep going
- Bench press standards for every bodyweight, men and women
- How much should a 220 lb woman squat?
- How much should a 220 lb woman deadlift?
- How much should a 220 lb woman overhead press?
- How to do the bench press, step by step
- Barbell chest workouts
- Push day workout
- Upper/lower split or push pull legs to build a week around it
- Plates for 165 lb · Warm-up sets calculator
- How competitive powerlifters compare: real meet results by bodyweight
Splyt logs every set, estimates your max from it automatically and shows where each lift sits for your bodyweight: get it free on the App Store.
Standards are one-rep-max-to-bodyweight ratios that published tables (Strength Level, ExRx, Symmetric Strength) cluster around for adults. A guide to where you sit, not a verdict. Kilograms are rounded to 2.5 kg, pounds to 5 lb.