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What is The Average Bench For a 15 Year Old?

Average bench press weight

Some sources say that the average 15-year-old can bench press 70 pounds, while others suggest that it’s more like 95 pounds. So, which one is correct? The truth is that those numbers are just guesses and there isn’t an accurate way to know how much you can bench press unless you physically test it or calculate your 1RM.

There are several factors that play into how much weight you can bench press at any age. For example your gender, body type, personal goals, and training experience. However, the general rule of thumb is that you should be able to bench press your own body weight.

Read more about The Best Teenage Abs Workout.

The average bench press for 15 years old

The average weight a 15-year-old boy can bench press is anywhere from 60 to 150 pounds. Generally, an average 15-year-old boy should be able to lift 0.7 to 1.1 times his body weight. For girls, they should be able to lift from 0.5 to 0.8 times their body weight. This range is because of the experience of weight training. If you’re a 15-year-old boy that has just started, then you could probably only bench 0.7 times your body weight while an intermediate could probably bench 1 times their bodyweight.

For example, the average weight of a 15-year-old according to Disabled World is 123.5 pounds for boys and 115 pounds for girls. A 124 pounds boy could lift about 95 pounds. A 15 year old girl that weighs 116 pounds could lift about 60 pounds. Again, this depends on a lot of factors like the experience of weight training. A highly trained 15-year-old boy can lift 2 times his body weight. When I first started, I could barely even lift the bar!

Experience can determine how much you can bench press

Your level of experience in weight training can help determine how much you’re able to lift. For example, if you’ve been lifting weights for years and have developed large, strong muscles, you might be able to perform more reps with heavier weights than someone who just started.

So, if you think that you or your 15-year-old boy can’t bench as much, that’s okay. Keep training and follow a well-designed training program and eventually you will see improvements. 

Genetics Impact The Average Bench For a 15 Year Old

I do everything but I still bench less then the average 15 year old! It turns out that genetics can play an enormous role in how much weight you can move when you bench. In fact, according to the Men’s Journal, genetics accounts for 50 – 60% of the difference between your skill and someone else’s when it comes to physical and athletic performance. So, if you’re stronger than your friend who does almost exactly what you do in terms of training, diet, and lifestyle—it’s probably because of genetics.

Fast Metabolism

If you have just been thin throughout your childhood, its likely you have a fast metabolism. Of course, we know, the higher you weigh, the more you can bench in most cases.

Muscle plays a big role in strength, so if you’re 15 year old and skinny (or just naturally skinny), then your best bet would be to focus on strength training exercises like pull ups or push ups. Once you’ve gained muscle from those exercises, you’ll be able to do things like deadlifts, squats, and bench press which will build up your strength.

Improve your bench press for a 15 year old
If your a 15 year old wanting to improve your bench press, I strongly recommend doing push ups!

Fast or Slow Muscle Twitch Fibers

This is another influential factor when it comes to weightlifting. You might have heard that sprinters have more fast twitch muscle fibers while long distance runner have higher slow twitch muscle fibers. Well, according to AFPA Fitness, fast twitch muscle fibers are best for power activities including weightlifting.

Now although you could develop more fast twitch muscle fibers, for some in can just be inherit. According to 23andMe, many power athletes have a specific genetic variant called the ACTN3 gene. This gene allows to produce alpha – actinin – 3 which is found in fast twitch muscle fibers.

Bench Press Training Tips To Improve the Weight You Can bench as a 15 Year Old

For a 15-year-old boy, you should aim to bench your own body weight and slightly less for a girl. So, if you’re looking to help your teen on his or her strength, be sure to keep it low impact and aim for two to three days per week of weightlifting. Also, be sure not to overtrain your 15-year-old as your body needs to time for recovery.

As with any type of training program, check with your doctor before beginning any new routine so you know you’re doing it safely and effectively.


If you are 15 year old beginner that wants to bench higher then the average, you must have proper technique.

  1. Lie on your back on the bench. Ensure your feet are flat on the ground.
  2. Grip the bar with your hands slightly more than shoulder width apart.
  3. Slowly lift the bar off the rack. Make sure you have a spotter if you are doing this for the first time.
  4. Bring the bar down to your chest keeping your elbows pointing sideways. Breath in during this movement.
  5. Lift the bar back up. Breath out during this movement.

Gradually increase the weight

The basics of increasing your bench press weight: If you want to increase your bench press weight, then you need to start by finding out your one rep max. Once you know that, use 70 – 80% of that 1RM and perform 3 – 4 sets of 10 reps with 60 seconds rest in between sets. Do these three times per week and you’ll see great gains! For building your muscular endurance, you need to do more reps so use 50 – 60% of your 1RM.

Diet Tips to Improve the Weight You Can bench as a 15 Year Old

Protein to improve your bench for a 15 year old
Its not just about the exercise, your diet also matter. Make sure your getting that protein to see the best gains!

If you are looking to gain strength, you should use a high-protein diet. Studies have shown that athletes on high-protein diets gain more muscle mass and strength than those on lower-protein diets. While eating protein can help you put on muscle, it’s not just about how much protein you eat. The type of protein is also important; animal sources tend to be higher in quality protein than plant sources, such as beans and grains. If your vegan or cant have animal products, there are a bunch of diets and programs that you can find online! Make sure you check with your doctor before starting a diet. You should try and get 0.50 grams of protein per pound of body weight each day for 15 year old athlete.

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