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A woman's experience with lifting weights also influences how much average weight she can lift. According to ExRx.net, a woman who weighs 97 pounds and is untrained in the exercise should be able to press 50 pounds. At a novice or intermediate level, she should be able to press 65 or 75 pounds, respectively.
An average weight for a woman in her 40s is 52 percent, or 70 pounds, and a well above average weight is 71 percent, or 96 pounds. If you are just getting started with the bench press, you may prefer using a predicting 1RM calculator to determine your 1RM if you feel uncomfortable attempting a heavy lift.etermine One-Rep Max. Assess the bench press by determining your one-repetition maximum bench press, or 1RM. The 1RM is the heaviest weight lifted, for one repetition, without assistance, while maintaining proper technique. Select a weight that is 50 percent of your estimated 1RM and complete five to 10 repetitions.