There is no strict standard for the entry weight of the bench pressBecause it depends on a variety of factors, including the individual's physique, muscle strength base, gender, training experience, etc.
However, according to the aggregation of data from multiple **,Some rough metrics can also be derived, such as:
1. For most beginner gym people, especially men:40 kg (about 88 pounds) is mentioned as a common entry weight for dumbbell or barbell bench press.
2. For female novices:It is advisable to start with a lighter weight, such as an empty bar (about 20 kg, for a standard barbell), or add a small number of plates, about 25 kg.
3. In addition, there is another based on RM,The concept of "most repetitions" defines the entry weight in the form of the maximum weight that can be achieved within 16 to 20 repetitions.
To sum up the above information:
The bench press weight at the entry level should be measured by the weight that a person can complete at least 1 set of 16-20 reps while ensuring that the movements are correct. However, in actual operation, it should be adjusted according to the actual situation of the individualAnd under the guidance of a coach to ensure a safe and effective workout, as the level of training increases, gradually increasing the load is the key to improving strength.