The average amount of weight you lift is a marker of your physical strength. How much weight can the average man lift? This is determined by a number of factors.
However, if you are an able-bodied man who isn’t a professional lifter, you can bench press 90% of your body weight.
If you have an advanced fitness level, you can lift twice as much weight as the average.
A standard barbell is usually 45 pounds (20kg). When starting out, it’s recommended that you lift only the bar.
A weighted bar can give you good results while enabling you to build your strength and avoid injury.
It is very important to ensure that you always train with proper form then build-up to get the best results.
FACTORS THAT DETERMINE HOW MUCH WEIGHT CAN THE AVERAGE MAN LIFT
Men tend to be strongest in their 20s and 30s. This is the best time to increase your bench press weight.
As you get into your 40s, the maximum bench press weight declines.
Bodyweight also determines how much weight can the average man lift.
The average man weighs between 150lBs (68kg) and 180lBs (81kg). That means if untrained, he can lift 110lBs (49kg) to 130lBs (58kg).
However, other findings show differences. According to the National Health Center for Health Statistics, an average adult male weighs 198lBs (89kg) and when untrained can lift 135lBs (61kg).
By “untrained” this means someone who doesn’t regularly weightlift or has never done it, however, they can do perform a lift correctly.
According to ExRx.net, strength standards estimate the maximum weightlifting for adults. Standards are based on lifts performed with no training gear. However, this doesn’t reflect a “normal” standard for people,
How much weight can the average man lift if he isn’t that old?
Findings show that men between the ages of:
- 20 and 29 can lift 100% of their body weight.
- 30-39 can lift 90%
- 40-49 can lift 80%
- 50-59 can lift 75%
HOW TO LIFT MORE
So you’ve seen how much weight can the average man lift. And you want to improve your weight lifting limits.
Here is how to safely do it.
1. START SLOW
It is clear that the only way to lift more is to practice more. Start small and add small increments once you’ve gotten used to a certain weight.
This helps grow your muscles evenly and protects your joints from injury.
2. EAT A HEALTHY DIET
When you want to change your lifestyle to be healthier, eating is mandatory.
If you want to improve your bench press, you will need to add more muscle-growing food groups to your diet.
Due to the increased working out you will be doing, you will need to add proteins, complex carbs and healthy fats to your meals.
Studies show that amino acids found in proteins are essential for muscle growth.
Foods like eggs, salmon, peanuts, milk, brown rice, chicken breast, Greek yogurt, lean beef, seafood, legumes all contribute greatly to muscle growth.
Carbs and fats help provide the energy needed during exercises.
3. ENSURE YOU USE PROPER FORM
When bench pressing, press your feet into the floor. Slightly arch your lower back while pressing your shoulders and glutes to the bench.
Ensure you exhaust your muscles without tiring out your whole body that you can’t perform other activities.
This bench press calculator shows you the amount of weight you can press and how many times.
4. DON’T OVERDO IT
Once you know how much weight can the average man lift, it’s easy to overdo it to try and get more muscle gains.
But this increases the risk of injury.
When you start strength training, vary your exercises. Include aerobic exercises and stretches to increase flexibility.
If you can afford it, try to work with a professional trainer. A trainer can design a program that suits you best.
A trainer will give you the most effective program based on your body size, age, time and can provide the support you need.
Ensure you engage your entire body, not just your arms. Healthline recommends a tool known as the Rate of Perceived Exertion Scale to determine how much you should lift.
HOW MUCH WEIGHT CAN THE AVERAGE MAN LIFT FOR DIFFERENT EXERCISES
Using the averages on ExRx, the average man can barbell squat 125lBs (56kg) on the first try.
A novice can lift 225lBs (102kg) for a 1-rep max. This is how much weight you can squat without training and without gaining muscle mass.
The average untrained man can lift about 155lBs (70kg). After about three months of consistent training, he can lift 285lBs (129kg).
This is the approximate lift for a deadlift done without a strap.
3. OVERHEAD PRESS
How much weight can the average man lift overhead? It’s approximately 85lBs (38kg) for a single rep.
This is the approximate lift for a strict overhead press bringing the bar down to the chest then lifting with the arms locking out at the top.
4. BARBELL CURL
The average man can curl 65lBs (29kg) with strict technique. After consistent practice, this can advance to 90lBs (40kg).
5. BARBELL ROW
It’s believed that the estimated weight an average man can row is the same as the weight an average man can bench press.
This means the approximate weight is 135lBs (61kg).
It is important to note that these averages were collected from a limited sample in the United States. It may be skewed by people who were better at lifting or were heavily involved in their training.
This can only be used as a guideline to know where to start with weight lifting or if you want to compare fitness levels with your peers.
Untrained men with smaller bodyweight will obviously lift less than untrained men who weigh more. This is because bigger men will have stronger lower body muscles and joints.
Smaller men will be lacking the same strength and therefore won’t be able to carry the same approximate weight.
Smaller men may also gain muscle faster than overweight men.