How Many People Can Actually Bench Press 225 Pounds?

The bench press is one of the most well-known strength exercises, often used as a benchmark for upper body strength, especially in sports like football and powerlifting. One of the most commonly discussed milestones is the ability to bench press 225 pounds (102 kg)—a weight that serves as a strength test at the NFL Combine and is often a goal for gym enthusiasts.

But how many people can actually bench press 225 pounds? The answer depends on factors such as gender, age, body weight, training experience, and athletic background.

General Population vs. Athletes

1. The General Population

For the average untrained male, a 225-pound bench press is a significant achievement. Here’s a rough breakdown:

Untrained men: Most men who do not regularly lift weights cannot bench press 225 pounds. Based on strength standards, an untrained man might max out at 135–185 pounds.
Recreational lifters: A man who has been lifting consistently for 1–2 years may reach 225 pounds as a one-rep max (1RM), but many still struggle to achieve it.
Elite lifters: Competitive powerlifters and bodybuilders can often bench press well over 225 pounds, sometimes for multiple reps.

2. Athletes & Strength Trainers

Certain groups of people are much more likely to be able to bench 225 pounds, including:

College football players: Many high school football players enter college already capable of benching 225, especially linemen and linebackers.
NFL prospects: At the NFL Combine, athletes are tested on how many times they can rep 225 pounds rather than just whether they can lift it.
Powerlifters & bodybuilders: Strength athletes routinely bench press more than 225 pounds.
Strongmen competitors: These athletes often lift 400+ pounds on the bench with ease.

Percentage of People Who Can Bench 225 Pounds

Though exact statistics vary, research and strength standards suggest that only about 1% of the male population can bench press 225 pounds. However, among trained lifters, this number increases significantly:

Untrained men: Less than 5% can bench 225 pounds.
Regular gym-goers: Around 10-20% of men who lift weights consistently can hit 225 pounds.
Athletes & strength-trained men: More than 30-40% can bench 225 pounds, especially in sports like football and weightlifting.

For women, benching 225 pounds is incredibly rare, with only elite female powerlifters or bodybuilders achieving this milestone.

How Long Does It Take to Bench 225?

For the average person, reaching a 225-pound bench press requires dedicated strength training. The timeline depends on genetics, consistency, and training program:

Beginner lifters: May take 6 months to 2 years to reach 225 pounds.
Intermediate lifters: Many can reach it in 1-3 years of serious training.
Advanced lifters: Those with 5+ years of training can usually bench 225 easily.

Conclusion

While 225 pounds is an impressive and challenging milestone, it is achievable for most men with proper training, consistency, and nutrition. However, for the general population, only a small percentage can actually lift this weight. Whether you're aiming for 225 pounds as a personal goal or simply curious about how strong you are compared to others, the key to improving is progressive overload, good form, and consistent effort.

So, if you're on your way to hitting 225, keep pushing—literally! 🚀💪

Need help reaching this milestone or getting your squat or deadlift to a new level? Contact me for a personalized , periodized plan today.