On average, men can lift heavier weight than women. Of course, there are some exceptions, as always, but this is usually the case. Men can lift their heaviest in their twenties and thirties. After that, the weight they can lift starts to decline slightly.
The average weight of a 20-year-old American man is 197.9 pounds. A good weight for the average man to bench press is roughly between 175 to 215 pounds. This is considered a novice to an intermediate level so don’t worry if you can’t bench this weight just yet.
If you’re new to the bench press, we always recommend starting light and adding extra weight if you feel like you’re ready throughout your training session. The average man should be able to bench press 135 pounds with no issues.
This may sound like a high number but once you are warmed up and at the gym, you will soon realize that you are capable of much more than you first believed. If you are thinking about trying a bench press for the first time, you should get someone to spot you.
Having a friend nearby spotting you can prevent injury. If you do not have anyone with you and are nervous about hitting the bench press alone, just ask someone nearby or one of the gym workers. The worst thing someone could say is no, which is not a big deal. A gym worker will always be there to spot you if you need any assistance.