How Many People Can Bench 225?

how many people can bench 225
Picture of me doing bench press 225

The phrase bench 225 refers to a bench press, which is a strength-training exercise and the amount of weight being lifted during that exercise. It indicates the weight being used when performing the bench press exercise is 225 pounds (lbs) or approximately 102 kilograms (kg).

The bench press is a compound exercise that primarily targets the muscles of the chest, shoulders, and triceps. The number 225 is often used as a benchmark or reference point to assess an individual’s strength and progress in weightlifting.

When asking about how many people can bench 225 pounds, we can point to a 2022 report from International Health, Racquet & Sportsclub Association, which states that 660,000 people in the United States have enough strength and wokrout experience to lift that amount of weight.

This article covers topics that help to answer the questions like how many people in the United States can bench 225 and what percent of the world can bench press that weight.

What is the Average Number of People That Can Bench 225?

The average number of people who are strong enough to bench press 225 is not exactly known becasue we don’t have any specific data or reliable estimates. it’s quite challenging to figure out the average number of people who can bench press 225 pounds.

According to the IHRSA report (International Health, Racquet & Sportsclub Association):

  • 66.5 million people used the gym in the United States in 2023.
  • 49.5% of all gym-goers are men.

Taking this into consideration, this data suggests that less than one million men can bench press 225 or more.

What Percent Of The World Can Bench 225?

Around 0.0083% of the estimated world population as of January 1, 2023, have the ability to bench press 225 pounds. This translates to approximately 1 person out of every 12,039 individuals who can effortlessly lift 100 kilograms or more.

Regarding the question of what percentage of the population can bench press 225 pounds, reports that approximately 1-3% of male individuals who engage in regular gym training have the capability to lift this weight.

While benching 225 pounds is undoubtedly impressive, it may not be considered overly challenging for individuals in certain Eastern European countries (no joke).

A good example is the capital of Ukraine, Kyiv.

Most of the University campuses in Kyiv have old-school outdoor gyms where you can do bench, squats, and even deadlifts.

The picture below shows the bar (quite rusty) with a weight of 101 kg, equivalent to 225 lb (the plates are chained so you cannot add or reduce the weight).

How much of the population can bench 225
Bench with a 225 lb in “Igor Sikorsky Kyiv Polytechnic Institute”

(You can see the 101 kg written on the side of the plate).

Do you know what is the most interesting?

That is the only bench in this outdoor gym. This means there are no lighter bars.

photo of me doing bench press with 225 pounds on the bar
Picture of me doing a bench press

According to local students, most of the people who train in this outdoor gym can do bench 225 for reps without any problems.

The same example you have in the legendary Kyiv’s scrap metal gym, “Kachalka”. In most cases, the weight on the bar is set (you cannot change it) and the lowest weight is 100kg.

Here’s w photo of the incline bench.

What percent of population can bench 225
Outdoor gym “Kachalka” in Kyiv’s Hydropark

However, that’s not the case for most countries.

In general, it’s hard to conclude how many percent of the world can bench 225.

According to the WHO, more than a quarter of the world’s adult population (1.4 billion adults) is insufficiently active. Plus, around 1 in 3 women and 1 in 4 men do not do enough physical activity to stay healthy. 

In other words, there is not enough data to know how many people in the world can bench press 225.

How Many People In Europe Can Bench 225?

As a whole, not everyone in Europe can bench press 225 because it not only requires an extraordinary level of strength but also good form and experience in the gym.

People who can bench 225 spend several months training not only on their chest muscles but also with other compound movements (e.g. deadlifts, squats).

Here’s a photo of me benching 225 for 8 reps in a scrap outdoor gym.

photo of me doing bench press with 225 for 8 reps
I did 8 reps of bench 225 in an outdoor gym

In other words, if you want to be able to bench more, you need to focus on all muscle groups and hit them with a heavyweight.

This happens due to acute testosterone response (which affects the whole body, not just the chest muscles).

Here’s how it works.

Immediately after a workout session (assuming that you prioritize compound movements and used optimal load and intensity), there is an acute spike in the levels of anabolic hormones like testosterone, IGF-1, and growth hormone.

See below.

doing compound exercises to bench 225
Graph that helps to illustrate that lifting weights helps to release hormonal response and contribute to being able to bench 225

See the graph below.

Keep in mind that these hormonal changes are only temporary, however, this is enough to facilitate a positive anabolic (muscle growth) effect not only on the chest but on the whole body.

For example, doing heavy squats and pul-ups will lead to an acute increase in your testosterone level, which will trigger hypertrophy and strength gains in the chest, shoulders, legs, and arms.

How Many People In The United States Can Bench 225?

The number of people who can successfully bench press 225 pounds, standing at less than 660,000, is relatively low. This figure represents merely 1% of the 66.5 million Americans who possess active gym memberships and actively engage in their fitness routines.

The number

A study conducted by IHRSA as part of the Physical Activity Council revealed that in 2021, over one-fifth of Americans (21.8%) were members of health clubs or studios, totaling 66.5 million individuals aged 6 years and older.

This represents a 3.8% growth over the last two years, a validation of the importance of our industry despite COVID’s severe challenges.

It is important to acknowledge that this calculation excludes those who pursue training without relying on traditional gym equipment or choose to exercise in home-based settings like garages or basements.

How Many Men Can Bench 225?

Overall, only a small number of people can bench 225. The average man can only bench 60 to 80% of their body weight, whereas the average female can bench 20 to 30% of their body weight.

(Here you can read my article where I clarify if benching your body weight is considered good or not. (It’s a good one.)

From all of the gyms that I’ve worked at, there was only a small percentage of guys who could bench 225.

The reality is that the majority of people who go to gyms and fitness clubs are out of shape. Most people do not know how to perform the bench press correctly.

How Many Women Can Bench 225?

Another thing to keep in mind is gender. In general, women have a smaller upper body than men, so their ability to bench 225 pounds is considerably lower.

However, some women can bench press 225 pounds with multiple reps.

The video below shows how Dana Linn Bailey and Jennifer Thompson try to do the NFL Combine 225 bench press for reps test.

Wanna bench more? You can learn how to bench more in my article how many reps of 225 to bench 315 here.

How Many NFL Players Can Bench 225?

Over 300 NFL Players can bench press 225, and 10 individuals like Andrew Vorhees, Anthony Bradford, or Jovaughn Gwyn can perform achieve more than 20 reps. According to the 2023 NFL Combine statistics, out of the total 335 players, approximately 15.2% of the group were able to bench 225 for reps.

Here is a table of NFL players who can bench press 225 pounds for a certain number of reps:

Andrew VorheesGUSC38
Anthony BradfordGLSU34
Jovaughn GwynGSouth Carolina34
Mazi SmithDTMichigan34
Tyler SteenOTAlabama31
Lonnie PhelpsEDGEKansas31
Jaquelin RoyDTLSU30
Peter SkoronskiOTNorthwestern30
Tyler LacyDEOklahoma State30
Keion WhiteEDGEGeorgia Tech30
Moro OjomoDTTexas29
Owen PappoeLBAuburn29
Olu OluwatimiCMichigan29
Cody MauchOTNorth Dakota State29
Luke WyplerCOhio State29
Connor GalvinOTBaylor29
Paris Johnson Jr.OTOhio State29
Juice ScruggsCPenn State29
Alex ForsythCOregon29
Steve AvilaGTCU28
DJ JohnsonEDGEOregon28
Jalen RedmondDTOklahoma27
Noah SewellLBOregon27
Adetomiwa AdebaworeDENorthwestern27
John Michael SchmitzCMinnesota26
Isaiah MooreLBN.C. State26
John OjukwuOTBoise State26
Chase BrownRBIllinois25
McClendon CurtisGTennessee-Chattanooga25
Trey Dean IIISAFFlorida25
Trenton SimpsonLBClemson25
Zach HarrisonEDGEOhio State25
Myles MurphyEDGEClemson25
Jeremy BanksLBTennessee25
Nick HerbigEDGEWisconsin25
Keeanu BentonDTWisconsin25
Brenton Cox Jr.EDGEFlorida24
Viliami Fehoko Jr.DESan Jose State24
Nick SaldiveriGOld Dominion24
Byron YoungDTAlabama24
Keondre CoburnDTTexas24
Brent LaingGDuluth/University of Minnesota24

Here are the top 10 NFL Combine all-time records for bench press 225, according to

  • Stephen Paea, 49 reps (2011).
  • Mike Kudla, 45 reps (2006).
  • Mitch Petrus, 45 reps (2010).
  • Netane Muti, 44 reps (2020).
  • Jeff Owens, 44 reps (2010).
  • Donatri Poe, 42 reps (2012).
  • Russell Bodine, 42 reps (2014).
  • Harrison Phillips, 42 reps (2018).
  • Tank Tyler, 42 reps (2007).
  • David Molk, 41 reps (2012).

So yeah, these guys are brutally strong.

How Long Does It Take To Bench Press 225 For Reps?

It may take about 6 to 24 months to hit the 225-lb bench press, depending on your strength and workout routine.

Beginners who train once a week will need more time to reach 225, whereas intermediate lifters who hit the chest twice a week can achieve 225 as soon as 6 months.

Of course, some people reach this goal much more quickly than others.

However, don’t be discouraged if it takes longer to reach this goal (more on that later).

Why Is 225 Bench So Hard?

Overall, 225 bench is so hard because it requires an enormous amount of strength, as well as correct form and practice.

Plus, it is not uncommon to get pain or injury from doing heavy bench press because this exercise is an internal rotator of the shoulders.

And thanks to our modern lifestyle where we spend most of our days in the seated position, many people become excessively internally rotated.

As you can imagine, doing a heavy bench press on the weekly basis can continue to promote internal rotation of the shoulders.

Plus, many guys like to test themselves and do 1RM as often as possible, which also adds to the problem. If you’re not a powerlifter, you should not test your max bench press regularly.

Ever since I started strength training in the gym, the idea of benching 225 for reps was the pinnacle for every guy when it comes to chest workouts.

It was like a status symbol (something like the drumming sounds of the gorilla pounding his chest).

Today I will clarify how many individuals can bench press 225 pounds, and most importantly, how long it takes to reach there.

Please keep in mind that this data is an estimation (I will also touch on how much of the population can bench 225, at least in the developed counties).

Why Is 225 Bench Press Impressive?

Benching 225 pounds is generally regarded as an impressive feat as it serves as the ultimate measure of muscular strength and endurance for the upper body. This weight is specifically emphasized and assessed at the NFL Combine, a prestigious four-day invitation-only event where NFL scouts evaluate the top draft-eligible college players based on various medical, mental, and physical criteria.

Performing this lift with a barbell requires not only high levels of strength in the chest, shoulders, core, and grip, but also the optimal length of the arms, genes, and training history.

The goal is to press 225 pounds of weight as many times as possible.

A 2002 study by J L Mayhew from Truman State University entitled “Validation of the NFL-225 test for predicting 1-RM bench press performance in college football players” has shown that the NFL-225 test is also to be a reasonable predictor of 1RM bench press in Division I players.

Is Bench Press 225 Attractive?

Apart from being strong, benching 225 is also attractive. A survey done by Dr. Felix, a UK-registered Online Doctor and Pharmacy service, has shown that 24% of women see men’s chest as the most attractive body part.

The second place goes for facial hair (22%) closely followed by arms at 19%.

Here are the details.

Most attractive male body partsPercentage
Why bench 225 is important (source:

As you can see, being able to bench 225 not only increases your strength but can also boost your confidence because having a strong and saucy-looking chest makes you more attractive to the opposite sex.

Here you can find the video tutorial that explains how fast can you bench 225 from Jeff Nippard.

How To Bench 225 For Reps?

In general, to successfully bench press 225 pounds for multiple repetitions, incorporate strategies into your training routine such as lifting heavy weights, primarily focusing on compound movements, and staying within the optimal rep range of 1-5 to promote strength adaptations. Additionally, ensuring adequate recovery, rest, and a protein-rich diet is crucial for achieving your goals.

Here is a checklist on how to bench press 225 for reps.

  • Use Heavy Resistance. Aim to train with heavier weights at least twice a week. This approach will stimulate greater strength and muscle growth responses, as well as enhance anabolic processes.
  • Implement Progressive Overload. Gradually increase your training load over time. This can be accomplished by adding more sets per week or progressively adding weight to the bar, both of which contribute to ongoing progress.
  • Incorporate Workout Variations. To challenge yourself further, incorporate variations of the bench press and employ advanced training techniques such as drop-sets, negatives, or supersets. Additionally, using additional equipment like power bands or chains can intensify the exercise and yield significant improvements.
  • Maintain Correct Technique. Focus on maintaining proper form, executing a full range of motion, regulating your breathing, and using an appropriate weight during your bench press sessions. It is crucial to avoid attempting to lift 225 pounds without proper form, as this can increase the risk of injury.
  • Preserve Lean Muscle Mass. Keep in mind that your overall muscle mass plays a significant role in your bench press performance. If you are in a calorie deficit and losing weight, your strength may be negatively affected. It is important to maintain an adequate level of lean body weight to support your bench press goals.
  • Consider Training History and Muscle Memory. Your previous training history and muscle memory can greatly impact your progress. If you have a history of strength training and possess strong muscle memory, you may be able to quickly build muscle and increase your strength. In such cases, reaching a 225-pound bench press within three months is feasible.

How Much Should I Weigh To Bench 225?

In general, you should weigh between 150 to 180 lbs (65 to 81 kilograms) to be able to bench press 225 pounds, according to Tim Henriques strength standards.

People who weigh more than 200 pounds should be able to bench 225 much easier.

Of course, even if you weigh more than 200 pounds, is this mean that you are strong if you can bench 225?

Of course.

Keep in mind that these numbers are not based on science.

“It wasn’t the result of a specific scientific study but simply the end result of literally tens of thousands of hours spent in a variety of fitness-type settings: commercial gyms, private training studios, powerlifting competitions, recreation centers, athletic training facilities, etc.,” says Tim.

Here are the details.

RankingBench press
Decent225 pounds or 1.25 x Bodyweight
Good315 pounds or 1.5 x Bodyweight
Great365 pounds or 2 x Bodyweight
Bench 225 ranking

In case you’re wondering, I weigh 180 pounds and I can bench 225 for 4 reps (without breakfast). Do I consider myself strong? Nope.

Michal Sieroslawski

Michal is a personal trainer and writer at Millennial Hawk. He holds a MSc in Sports and Exercise Science from the University of Central Lancashire. He is an exercise physiologist who enjoys learning about the latest trends in exercise and sports nutrition. Besides his passion for health and fitness, he loves cycling, exploring new hiking trails, and coaching youth soccer teams on weekends.

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