Young people start discovering their passions in their teenage years. One of the best habits teens can develop is going to the gym regularly.
If you’re a teenager interested in gym workouts, then the bench press is one of the first lifts that you’ll learn.
So a common question is: how strong can you realistically get in the bench press at your age?
In this article, we’ll discuss the average bench press weight for a 16 year old as well as goals for upper body strength.
What Is The Average Bench Press For A 16 Year Old?
The average bench press for a 16-year-old male is 1.2 times bodyweight. The average press bench for a 16-year-old female is 0.8 times bodyweight. Depending on the weight class, the average bench press will range from 148 lb – 262 lb (67 kg – 119 kg) for men and 84 lb – 134 lb (38 kg to 61 kg) for women.
As weight classes increase, the bench presses of the 16-year-old male tend to become weaker. Weight classes between 130lb – 145lb (59kg and 66kg) are the strongest, benching 1.3 times their weight. The class with the weakest bench press weighs 265+lbs (120+kg), benching 0.9 times their body weight.
It is important to note that bench press standards for lifters aged between 14-17 are roughly 13% lower than adult lifters. This percentage lowers to 2% lower for lifters aged between 18-23.
The rule of thumb for bench press is that an average healthy and injury-free person will press 70% of their body weight.
Remember that the above numbers apply to intermediate to advanced level lifters who practiced a movement for at least two years.
Also, the bench press weights refer to the “1-rep max” which is the maximum weight that someone can lift once with proper form (not multiple reps).
What Is The Average Bench Press For A 16 Year Old Male?
The average bench press for a 16-year-old male is 1.2 times bodyweight. For example, intermediate males weighing 154 lb (70 kg) can bench around 184 lb (83 kg). Overall, the average bench press for 16 year old males is 148 lb – 262 lb (67 kg – 119 kg), depending on weight class.
What Is The Average Bench Press For 16 A Year Old Female?
The average bench press for a 16-year-old female is 0.8 times bodyweight. For example, intermediate males weighing 116 lb (53 kg) can bench around 92 lb (42 kg). Overall, the average bench press for 16 year old females is 84 lb – 134 lb (38 kg to 61 kg) depending on weight class.
Average Weights of Teens
According to the Centers for Disease Control and Prevention, the average weight for a 16-year-old boy is about 135 pounds (61 kg) and the average weight for a 16-year-old girl is about 120 pounds (54 kg).
Bench Press Standards For Beginners
Beginners are stronger than 5% of lifters, have already mastered bench press movements, and have been training for at least one month. Next, you’ll become a novice lifter after you have regularly trained a movement for at least six months.
The amount of weight a beginner can bench is influenced by factors like diet, gender, and body weight.
Beginner male teens weighing 135 pounds (61 kilograms) can bench 66 pounds (30 kilograms), about 0.6 times their weight, while those weighing 150 pounds (68 kilograms) can lift 78 pounds (35 kilograms).
Female teens generally have lower muscle mass than male teens, so the weights they can press are smaller.
Beginner females who weigh 120 pounds (54 kilograms) can bench 28 pounds (13 kilograms), while those who are 140 pounds (64 kilograms) can press 62 pounds (28 kilograms) on average.
Remember, experience also plays a vital role in determining the amount of weight a teen can bench.
Bench Press Intermediate Standards
An Intermediate lifter is typically stronger than 50% of lifters and has regularly trained a movement for two years or more. Intermediate teens can usually lift around 1.2 times their body weight. Intermediate teens can usually lift around 1.2 times their body weight.
Intermediate-level male teens who are 135 pounds (61 kilograms) can press 138 pounds (62 kilograms), while those weighing 150 pounds (68 kilograms) can lift 156 pounds (71 kilograms).
An intermediate-level female teen weighing 120 pounds (54 kilograms) can comfortably bench press 81 pounds (37 kilograms), while those weighing 140 pounds (64 kilograms) can lift 93 pounds (42 kilograms).
Advanced Standards for Teens
Lifters who have been practicing and improving for more than five years are said to be at the advanced level. Intermediate teens can usually lift roughly 1.57 times their body weight.
To achieve the advanced level standards, male teenagers who weigh 135 pounds (61 kilograms) should strive to bench 185 pounds (84 kilograms), while those who weigh 150 pounds (68 kilograms) can target 206 pounds (93 kilograms).
The advanced level bench press weight for a teen female lifter weighing 120 pounds (54 kilograms) is 119 pounds (54 kilograms), while those weighing 140 pounds (64 kilograms) can lift 133 pounds (60 kilograms).
The 16 year old below is an elite level lifter and can bench press 225 pounds — don’t try this at home!
Endomorphs Vs. Ectomorphs
As you work out in the gym, you notice that some people are bigger and tend to build muscle mass faster, while others remain small and don’t seem to make much progress.
Most people fall into one of two categories and can be classified either as endomorphs or ectomorphs. But what do these terms mean?
Endomorphs usually have a medium-large bone structure and more body fat than ectomorphs.
Endomorphs gain muscle mass faster and can see significant changes after lifting for a couple of months. Female endomorphs usually appear full-figured, while males are typically considered round or stocky.
Ectomorphs have long legs and arms, smaller joints, and narrow hips.
They’re usually slim and with low muscle mass and body fat. The main reason ectomorphs have smaller frames is that they have faster metabolisms and thus take longer to gain muscle mass or fat. But with the proper diet and exercise regime, they can gain muscle mass.
Remember, it’s not only the body type determining whether you will gain muscle mass quickly or slowly. Males tend to have more muscle mass than females. So, they have more strength, and that’s why they can bench more weights than most females with the same body weight.
Can I start lifting at 16?
It is safe to start lifting at 16. Some parents think that kids who start lifting at 16 can damage their growth plates or risk fracturing their bones. Teens cannot damage their bones when lifting weights, but 16 year olds should start with smaller weights and then move to heavier weights when they master the lifting techniques and gain more strength.
How often should a 16 year old lift?
A 16 year old should lift weights about 2-3 times per week but avoid doing so on consecutive days as it could stress and overload the body. Teens need to focus on compound lifts such as bench press, overhead press, deadlifts, barbell rows, and squats.
Is benching 225 good for a 16 year old?
A 16 year old can bench 225 lbs but it’s normally not the best for teens with a low muscle mass or those just starting. A 16 year old who has been training consistently can bench 135-185lbs. Those who are experienced (with well-formed builds) can do 225 pounds without much trouble.
Does lifting weights stunt growth at 16?
Lifting weights at 16 will not cause stunted growth. Factors that influence a teenager’s final height include growth hormones, testosterone, genetics, and nutrition. Teens need to learn proper lifting techniques to avoid getting injuries that can prevent them from exercising and staying healthy.
Weight lifting is a safe and healthy training activity for all 16 year old boys and girls.
Lifting is excellent if you’re looking to increase lean muscle mass and achieve a chiseled, athletic look.
Weight training is also great for those who want to lose some weight.
Weight training in the gym is a great way to get strong, stay fit, build discipline, release some endorphins, and look great in the process.
Get started today; you won’t regret it!