bench press question
 

I have been doing some light strength training for a couple months. Today I decided to go join the boys in the weight room at the gym. I know I have a lot of work to do, but I am wondering just how much of a wuss I am with my current bench press capabilities. Is there any reliable way of knowing what I should be able to do? Today I did 95 bench pressing (I am not impressed, but I'll get there) and I was able to squat, on a strange machine contraption thing, 300 (ok, I'm a little impressed with me). Is there a norm for what a female should be able to do? I want to set goals for myself, but I don't want them to be either wuss goals or unattainable and I have no clue.

It really is very variable. And different people have different areas of strength. I rock the deadlift but have never been able to break 100lbs with bench press. The important thing is your challenging yourself.

Everyone is different, so don't compare yourself to anyone else.

The MOST important thing is to listen to your body and don't injure yourself :)

I am positive that you used a smith machine for your squats (google the term and see it). However, at 300lb squat, that could not have been a full proper squat (parallel or below) as an elite 199lb+ bodyweight female ("elite" meaning competing at a national level) can do a one rep max at 303lbs. I'm not sure if you counted the weight wrong or did a tiny squat.

http://www.exrx.net/Testing/WeightLi...Standards.html

As for the bench, if you actually did 95lbs at your bodyweight of 178lbs in full and proper form, you would be between a novice and intermediate, which is a really good amount.

http://www.exrx.net/Testing/WeightLi...Standards.html