The question of how many men can bench press 135 pounds is a common one used to establish a baseline for upper-body strength. This weight is often called “a plate a side” in gym culture, as it consists of the standard 45-pound Olympic barbell with a 45-pound weight plate loaded on each end, totaling 135 pounds. This specific weight has become a psychological benchmark, representing an entry point into weight training. Understanding who can lift this weight requires separating the general population from men who actively train.
The Standard for Untrained Men
For the average adult male who has never engaged in a structured weight training program, the ability to bench press 135 pounds for a single repetition (one-rep max or 1RM) is not guaranteed. Some strength standards estimate that the 1RM for an entirely untrained man generally falls in the range of 65 to 85 pounds. This reflects the reality that many people lead a sedentary lifestyle, resulting in lower baseline muscle mass and strength.
Many strength guides suggest that the average man, especially one of average body weight (approximately 199.8 pounds in the United States), can often achieve a 135-pound bench press as their 1RM. The global average for an untrained man’s bench press is often cited between 105 and 135 pounds. The likelihood of success increases significantly for untrained men who are naturally heavier, particularly those in the 175 to 200-pound range, where about half can successfully lift this weight.
Bench Press Ability and Training Consistency
The conversation shifts when considering men who actively participate in weightlifting. For a male beginner starting a structured strength program, 135 pounds is commonly considered the average starting point for their 1RM. While many untrained men may struggle with this weight, it is an immediately achievable goal for many new lifters.
With consistent effort, most men who begin a structured training regimen can expect to surpass the 135-pound milestone relatively quickly. For someone starting from a completely untrained state, achieving a 135-pound 1RM can take several months of dedicated training. Consistent bench pressing two to three times a week can lead to the 135-pound lift in as little as a few weeks if a beginner starts closer to this weight.
Once a man is considered a trained lifter, the percentage who can bench 135 pounds becomes nearly universal. As men transition into the “novice” category, meaning they have engaged in some consistent training, their average bench press typically rises to around 175 pounds. This places the 135-pound benchmark well within the capabilities of the vast majority of men who dedicate themselves to even a casual lifting routine.
Key Factors Affecting Strength Levels
The ability to bench press 135 pounds is influenced by several biological and lifestyle factors. Body weight is one of the most significant determinants, as a higher body mass generally correlates with greater absolute strength due to increased lean muscle tissue. A 220-pound man will naturally find 135 pounds easier to move than a 140-pound man, even if their strength-to-body-weight ratio is similar.
Age also plays a role in strength capacity, with men typically experiencing peak strength during their 20s and 30s. Without continuous training, strength levels can begin to decline after age 40, potentially at a rate of about one percent per year. This means that an untrained 50-year-old man is less likely to press 135 pounds than an untrained 25-year-old man.
A person’s training style dictates how quickly they achieve this benchmark. A man who prioritizes powerlifting-style training, focusing on low-repetition, high-weight compound movements, will typically see faster strength gains. Proper technique, including a stable setup and an efficient bar path, also allows a lifter to maximize existing muscle mass, making a successful lift of 135 pounds more likely.
Using 135 Pounds as a Personal Milestone
Instead of viewing 135 pounds as a definitive measure of strength, it is constructively seen as a highly achievable first goal for men embarking on a strength training journey. This benchmark serves as a tangible, motivating target that provides a clear path for progressive overload. Progressive overload, which involves gradually increasing the weight or intensity of a lift, is the fundamental mechanism for muscle adaptation and growth.
To reach this goal safely, men should prioritize learning the proper form, including maintaining a stable arch and a consistent grip, before attempting maximal weight. Utilizing a spotter is also a necessary safety measure when testing a one-rep maximum. By integrating the lift into a structured program, a man can effectively build the necessary chest, shoulder, and triceps strength to conquer the 135-pound milestone.