For men who train consistently, strength doesn’t fall off a cliff at 40. In fact, for many lifters, their forties are when they’re at their strongest. Strength is closely linked to training age, not just biological age. Years under the bar often mean better technique, smarter programming and a clearer understanding of what true maximal effort feels like.

What may change, however, is your ability to recover quickly and your joint resilience. With that in mind, here are realistic bench press strength standards for men in their 40s.

As a general rule of thumb, these are solid benchmarks for your one-rep max (1RM):

• Beginner: 0.5-0.8 x bodyweight
• Early Intermediate: 0.8-1 x bodyweight
• Intermediate: 1-1.5 x bodyweight
• Advanced: 1.5-1.8 x bodyweight
• Elite: 1.8 x bodyweight and above

A wide range of factors will influence your ability to hit these numbers. These standards don’t fully account for differences within the decade, body mass, limb length, injury history, training age or biomechanics. A 90kg man with shorter arms will typically have a mechanical advantage over a 75kg lifter with longer arms.

Someone with 15 years of lifting experience won’t progress at the same rate as someone in their first year. In your 40s, training experience often matters more than age itself. You may even be stronger than you were in your 30s. If you’re new to lifting, adjust expectations accordingly, but take comfort in the fact that your early rate of progress is likely to be faster.

Bench pressing heavy loads, particularly testing a one-rep max, places significant stress on the shoulders. Adjust volume, bench angle and grip width to suit your structure and comfort. Including upper-back and shoulder stability work can also help protect your joints.

If you’d prefer not to test a true max, you can use the following benchmarks for a five-rep max (5RM):

• Beginner: 0.4-0.7 x bodyweight
• Early Intermediate: 0.7-0.8 x bodyweight
• Intermediate: 0.8-1.2 x bodyweight
• Advanced: 1.2-1.4 x bodyweight
• Elite: 1.4 x bodyweight and above

Gradually increasing reps, sets or load over time encourages your body to adapt and grow stronger. Small, consistent increases compound over months and years. Adding 1kg every few weeks is far more sustainable than repeatedly chasing unrealistic 10kg jumps.

2/ Be Realistic With Your Goals

Treat these figures as guidelines rather than fixed targets. Your training age, recovery capacity and life commitments will shape your progress, particularly if you’re balancing work, family and training.

3/ Eat Enough Calories and Protein

For muscle gain, a small calorie surplus is typically sufficient. Research suggests aiming for around 1.6-2.2g of protein per kilogram of bodyweight per day to support muscle growth, with higher intakes sometimes useful during calorie deficits.

4/ Prioritise Recovery and Sleep

Rest days are as important as training sessions, especially if you’re lifting heavy. Periodic lighter weeks can help manage fatigue, and consistent, high-quality sleep will support recovery and long-term progress.

5/ Be Patient

Strength gains are rarely linear. Stay consistent, manage your workload intelligently and give yourself time to adapt. The most durable personal bests are built slowly.