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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.
Women's Bench Press. The average amount of weight a woman in her 20s can bench press is 65 percent of her body weight or about 87 pounds if she weighs 135 pounds.A well above average ranking is 90 percent of her body weight, or about 121 pounds.An average weight for a woman in her 30s is 57 percent, or 77 pounds, if she weighs 135 pounds, and a well above average weight is 76 percent, or 103 pounds.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.