Is a 45 lb Dumbbell Bench Press Good?
A 45 lb Dumbbell Bench Press single is good by Endura’s standards for men at 120–150 lb and women at 100–220 lb in the tables below. For men at 160–260 lb in those tables, it falls below Intermediate, Endura’s first good strength tier.
Find out whether your best set at 45 lb meets Endura’s standard for good. Use our Dumbbell Bench Press calculator to see your strength tier based on your sex, bodyweight, and completed reps.
Is a 45 lb Dumbbell Bench Press Good?
A 45 lb Dumbbell Bench Press single is good when it reaches the Intermediate, Advanced, or Elite tier for your sex and bodyweight.
For men, a 45 lb single is good at 120–150 lb. For women, a 45 lb single is good at every bodyweight shown (100–220 lb).
These tables score one completed 45 lb rep. The last column shows the most useful next step: the Intermediate good line when your result is not yet good, the next named tier when it is good, or the highest named tier when you are already Elite.
Is a 45 lb Dumbbell Bench Press good for men?
| Bodyweight | Your 45 lb result | What comes next |
|---|---|---|
| 120 lb | Yes — Intermediate | Advanced: 120 lb — 30 lb more |
| 130 lb | Yes — Intermediate | Advanced: 126 lb — 36 lb more |
| 140 lb | Yes — Intermediate | Advanced: 132 lb — 42 lb more |
| 150 lb | Yes — Intermediate | Advanced: 137 lb — 47 lb more |
| 160 lb | Not yet — Novice | Good: Intermediate: 94 lb — 4 lb more |
| 170 lb | Not yet — Novice | Good: Intermediate: 98 lb — 8 lb more |
| 180 lb | Not yet — Novice | Good: Intermediate: 102 lb — 12 lb more |
| 190 lb | Not yet — Novice | Good: Intermediate: 105 lb — 15 lb more |
| 200 lb | Not yet — Novice | Good: Intermediate: 110 lb — 20 lb more |
| 210 lb | Not yet — Novice | Good: Intermediate: 113 lb — 23 lb more |
| 220 lb | Not yet — Novice | Good: Intermediate: 116 lb — 26 lb more |
| 230 lb | Not yet — Novice | Good: Intermediate: 120 lb — 30 lb more |
| 240 lb | Not yet — Novice | Good: Intermediate: 123 lb — 33 lb more |
| 250 lb | Not yet — Novice | Good: Intermediate: 128 lb — 38 lb more |
| 260 lb | Not yet — Novice | Good: Intermediate: 130 lb — 40 lb more |
For men, a completed 45 lb single is Intermediate at 120–150 lb, and Novice at 160–260 lb.
Is a 45 lb Dumbbell Bench Press good for women?
| Bodyweight | Your 45 lb result | What comes next |
|---|---|---|
| 100 lb | Yes — Elite | Highest named tier |
| 110 lb | Yes — Elite | Highest named tier |
| 120 lb | Yes — Advanced | Elite: 92 lb — 2 lb more |
| 130 lb | Yes — Advanced | Elite: 96 lb — 6 lb more |
| 140 lb | Yes — Advanced | Elite: 102 lb — 12 lb more |
| 150 lb | Yes — Advanced | Elite: 105 lb — 15 lb more |
| 160 lb | Yes — Advanced | Elite: 110 lb — 20 lb more |
| 170 lb | Yes — Advanced | Elite: 116 lb — 26 lb more |
| 180 lb | Yes — Advanced | Elite: 119 lb — 29 lb more |
| 190 lb | Yes — Advanced | Elite: 124 lb — 34 lb more |
| 200 lb | Yes — Intermediate | Advanced: 92 lb — 2 lb more |
| 210 lb | Yes — Intermediate | Advanced: 96 lb — 6 lb more |
| 220 lb | Yes — Intermediate | Advanced: 98 lb — 8 lb more |
For women, a completed 45 lb single is Elite at 100–110 lb, Advanced at 120–190 lb, and Intermediate at 200–220 lb.
What “good” means in these tables
- Yes — Intermediate
- Meets Endura’s first good strength category for the sex and bodyweight shown.
- Yes — Advanced
- Above that first good category; a stronger result for the profile shown.
- Yes — Elite
- Reaches the highest named Endura category for the profile shown.
- Not yet
- Below Endura’s Intermediate benchmark for that sex and bodyweight. It is a starting point, not a judgment about your potential.
What if you completed 45 lb for more than one rep?
A single is only one way to perform this weight. More completed reps raise the estimated one-rep max Endura scores, which can change the answer for your bodyweight. The examples below use the same model as the calculator; enter any whole-number rep count from 1 through 10 above for your exact result.
| Completed set | Estimated 1RM | Good for men at | Good for women at |
|---|---|---|---|
| 45 lb × 1 | 90 lb | 120–150 lb | Every row shown (100–220 lb) |
| 45 lb × 5 | 101 lb | 120–170 lb | Every row shown (100–220 lb) |
| 45 lb × 10 | 120 lb | 120–230 lb | Every row shown (100–220 lb) |
The men’s and women’s columns show the bodyweight ranges where each example reaches Intermediate or higher. If your bodyweight falls between rows, use the calculator result rather than rounding from the table.
How to Use the 45 lb Dumbbell Bench Press Calculator
This calculator answers a personal version of the question: is your 45 lb Dumbbell Bench Press good for your bodyweight?
Dumbbell Bench Press and 45 lb are already set for this calculator. Choose your sex, enter your current bodyweight, select your age, and enter the reps you completed at 45 lb. Enter 1 for a single, 5 for five completed reps, and never count a missed or assisted rep.
Select “Estimate 1RM.” The calculator will show your result for the 45 lb set you entered.
The next section explains what you will see after you get your result.
How to Review Your Results
After you run the calculator, the first result tells you whether a 45 lb Dumbbell Bench Press is good for you. The information below it explains your strength tier, the set the calculator evaluated, and what your result means.
Your 45 lb Dumbbell Bench Press Answer
At the top of the results card, you will see a direct answer that includes the weight and completed reps you entered. Yes means Intermediate, Advanced, or Elite. Not quite means Novice; Not yet means Beginner.
Your Strength Tier
Your Strength Tier is Beginner, Novice, Intermediate, Advanced, or Elite. Intermediate is a good, solid strength result. Advanced indicates greater strength, and Elite is the highest Endura tier.
Your Result Details
The result card repeats the 45 lb set, completed reps, and estimated one-rep max. Check those details before relying on the result. For example, a 190 lb man who completes 45 lb for one rep ranks in Endura’s Novice tier. More completed reps at the same weight produce a higher estimated one-rep max.
Your Input Check
The You entered line lists the exercise, weight, completed reps, and estimated one-rep max used for the calculation. The result-context line confirms the sex, age, and bodyweight used to assess that set.
Your Strength Snapshot
The Your Strength Snapshot card gives you a record to compare with a later result from the same exercise.
What This Means and When to Recheck
The What This Means and When to Recheck cards explain the result and when it makes sense to test again.
Related Dumbbell Bench Press Calculators
A 45 lb Dumbbell Bench Press should be compared with the same exercise whenever possible. Different equipment and exercise variations have their own standards.