Should I Be Able to Bench My Bodyweight?

How much can you bench? This question echoes through the locker room halls of history. Viewed as the ultimate gymnasium and weight room standard, or benchmark (if you like puns), this measure of man and woman continues to be the subject of much debate.

1. “Should I be able to bench my bodyweight?” Well, in short – yes. More or less. Even without training of any kind, the average 20 to 30-year-old male is typically capable of bench pressing anywhere from 90% to 1x his bodyweight. When paired with a regular fitness routine, and a moderately fit physique, bench pressing one’s body weight is considered a norm, but one that decreases with age. Of course, this is a very basic approach to a question that hinges on several variables. For women, size and fitness level, rather than age, are the most important criteria when gauging bench press acuity. That being said, beginners typically can bench 65% of their body weight and up to 1x that for advanced enthusiasts.
2. How many calories need to be burned to lose 1 lb. of fat? The basic math says 1 pound of fat is equal to 3,500 calories, which suggests you would need to cut calories by 500 every day to lose that pound in one week (half through dietary changes and half through cardiovascular exercise). Of course, it isn’t quite so simple. When you lose weight, it’s never just strictly fat – but also lean tissue and water. Paired with biological and dietary/lifestyle changes that can occur, and results will likely fluctuate.
3. Should I stretch before working out? The common misconception is that stretching before exercise can stave off injury and aches. However, this isn’t necessarily the case. While a pre-workout warmup and a post cool down session are integral, stretching an otherwise healthy muscle before you work it out could ultimately lead to injury.

Do you have questions about physical fitness or personal training? Fitness Together Ellicott City has answers! Schedule a complimentary fit evaluation today!