How strong are lifters, really?
The 2026 Gravitus Strength Report
How much does the average guy bench? Is Monday really chest day? We went through 10M+ workouts from 300,000+ lifters on Gravitus to find out.
- +27 lb+12 kgfirst-year bench gain for men who log it consistently
- 25%of all bench press sets happen on a Monday
- 62%58%of men bench less than 225 lbof men bench less than 100 kg
How do you stack up?
Enter a recent set and see where you rank.
What we found
- One year of logging: +27 lb on the benchOne year of logging: +12 kg on the bench
- Monday really is chest day
- A 225 lb bench beats 62% of menA 100 kg bench beats 58% of men
- Four plates on the deadlift puts you in the top 16%Four plates on the deadlift puts you in the top 18%
- The strength gap is an upper-body gap
- Women row as much as they bench
- The strongest lifters train twice as often
- For every 100 lb you squat, you deadlift 119For every 100 kg you squat, you deadlift 119
- Past 210 lb, bodyweight stops adding to the benchPast 95 kg, bodyweight stops adding to the bench
One year of logging: +27 lb on the benchOne year of logging: +12 kg on the bench
Men who logged a lift consistently on Gravitus for a year added a median of 27 lb to their bench, 43 lb to their squat and 55 lb to their deadlift. Women added 15, 26 and 35 lb.Men who logged a lift consistently on Gravitus for a year added a median of 12 kg to their bench, 20 kg to their squat and 25 kg to their deadlift. Women added 7, 12 and 16 kg.
- Men
- Women
- Men
- Women
Consistently means logging the lift in at least 9 of the 12 months.
Monday really is chest day
25% of all bench press sets on Gravitus are logged on a Monday, more than any other day.
An even split would be 14% a day. The whole weekend gets 19%.
A 225 lb bench beats 62% of menA 100 kg bench beats 58% of men
The median 180 lb man benches exactly two plates, 225 lb. That beats 62% of all men who log the lift.The median 82 kg man benches 102 kg. Two plates (100 kg) beats 58% of all men who log the lift.
Lifters who hit 225 lb on Gravitus got there in a median of 4.6 months of logging.Lifters who hit 102 kg on Gravitus got there in a median of 4.6 months of logging.
Four plates on the deadlift puts you in the top 16%Four plates on the deadlift puts you in the top 18%
Two plates on the bench beats 62% of men, three on the squat beats 76% and four on the deadlift beats 84%.Two plates on the bench beats 58% of men, three on the squat beats 74% and four on the deadlift beats 82%.
- Men
- Women
- Men
- Women
Gyms treat 225, 315 and 405 lb as matching milestones. They are not: the deadlift one is the rarest.Gyms treat 100, 140 and 180 kg as matching milestones. They are not: the deadlift one is the rarest.
The strength gap is an upper-body gap
Women's median lift is 54% of men's on the lower body and 43 to 48% on the upper body.
- Lower body
- Upper body
Women row as much as they bench
Men row 88% of their bench. The median woman benches 88 lb and rows 88 lb. The median man benches 207 lb and rows 183 lb.Men row 88% of their bench. The median woman benches 40 kg and rows 40 kg. The median man benches 94 kg and rows 83 kg.
- Bench press
- Barbell row
- Bench press
- Barbell row
The strongest lifters train twice as often
Men in the top quarter on the bench press log 2.0 sessions a week. The bottom quarter logs 0.9.
- Top quarter
- Bottom quarter
For every 100 lb you squat, you deadlift 119For every 100 kg you squat, you deadlift 119
For every 100 lb on the squat, the median lifter deadlifts 119 lb, men and women alike.For every 100 kg on the squat, the median lifter deadlifts 119 kg, men and women alike.
- Men
- Women
- Men
- Women
The old rule of thumb says 120. It holds.
Past 210 lb, bodyweight stops adding to the benchPast 95 kg, bodyweight stops adding to the bench
Men's median bench climbs from 175 lb at 140 lb bodyweight to 245 lb at 210 lb, then holds there all the way to 260 lb.Men's median bench climbs from 79 kg at 64 kg bodyweight to 111 kg at 95 kg, then holds there all the way to 118 kg.
- Climbing
- Flat
- Climbing
- Flat
The squat levels off at 300 lb from 230 lb bodyweight. The deadlift keeps climbing, to 370 lb at 250 lb.The squat levels off at 136 kg from 104 kg bodyweight. The deadlift keeps climbing, to 168 kg at 113 kg.
All eight lifts
| Lift | Men | Women |
|---|---|---|
| Bench Press | 207 lb94 kg | 88 lb40 kg |
| Squat | 253 lb115 kg | 137 lb62 kg |
| Deadlift | 301 lb137 kg | 163 lb74 kg |
| Overhead Press | 122 lb55 kg | 59 lb27 kg |
| Barbell Row | 183 lb83 kg | 88 lb40 kg |
| Front Squat | 192 lb87 kg | 104 lb47 kg |
| Incline Bench Press | 177 lb80 kg | 76 lb34 kg |
| Romanian Deadlift | 246 lb112 kg | 132 lb60 kg |
How we measured
Each lifter's best logged set on a lift, converted to an estimated one-rep max, from publicly shared workouts. Men and women are ranked separately. Full methodology.
Where will you land in next year's report?
Log your lifts and watch your percentile climb. iPhone, Apple Watch and Android.
