How the bench result is calculated
The calculator first estimates your bench press one rep max from the set you enter, as the average of the Epley, Brzycki and Lander formulas. If you entered one rep, the weight is your 1RM directly. Then the 1RM is divided by body weight to get a ratio that makes lifters of different sizes comparable.
The ratio is a more honest measure than absolute kilograms: a 100 kg bench is a different feat for a 70 kg lifter than for a 110 kg one. Women and men have separate thresholds because upper-body strength relative to body weight differs clearly on average.
What the levels mean
A beginner benches under half their body weight (women under a quarter), a novice has trained regularly for a few months, an intermediate approaches their own body weight on the bar (women three quarters) and an advanced lifter exceeds it. Elite is 1.5 × body weight for men and 1 × body weight for women.
The thresholds are SisuLift's own and deliberately rough. We do not copy any published standards table, and the cutoffs are set from a regular gym-goer's perspective, not powerlifting competition classes. Age, limb length and training history shift the thresholds in both directions.
How to improve your bench
Bench grows with frequency and progression: 2-3 times a week, most sets 1-3 reps short of failure, and weight added when the reps are met. On a plateau, variation helps, such as paused bench or close grip, plus extra upper-back and triceps work.
Use the working weight calculator to turn your 1RM into set weights for different rep ranges. If the bench has not moved in three weeks, check sleep, calories and protein before blaming the program.
Frequently asked questions
What is a good bench press?
A rough rule of thumb: benching your own body weight is a good recreational result for a man and already an advanced lifter's level for a woman. The result is always relative to body weight, age and training years, so compare mainly against your own previous best.
What is the level rating based on?
The thresholds are SisuLift's own rough cutoffs based on the ratio of 1RM to body weight. They are not a copy of any federation or published standards table, and they do not account for age or weight classes. The purpose is to show direction, not an official ranking.
Why is the result relative to body weight?
Because absolute kilograms favor bigger people. The ratio 1RM / body weight makes lifters of different sizes comparable, much like powerlifting uses weight classes and coefficient scoring.
How do I get my bench press up?
Bench 2-3 times a week, keep most sets 1-3 reps short of failure and add weight when the reps are met. Strengthen your upper back and triceps, eat enough protein and sleep. On a plateau, switch to a variation for a few weeks.
What is a good bench press for a woman?
Half of body weight is a good recreational result and body weight is already approaching elite. The calculator uses separate thresholds for women because upper-body strength relative to body weight is lower on average than in men.