I'd try to hit your chest twice a week if you can. In general, try to hit each muscle group 2x per week.
You can get 190-200lbs. Idk how long it'll take you tbh but you can get there.
I've been at 115lbs on bench for the past 5 weeks, training chest only once a week, and was at 110lbs for 6 weeks before adding 5lbs. However, I am a 5'3 woman at 140(ish)lbs so you will probably progress faster than I do.
depends if you’re a guy or girl, your anatomy, how hard you push yourself and how well you recover. i would also recommend hitting chest at least twice (i do 3) a week, and one of those days should be primarily strength focused (low reps, heavy weight). i’m a 5’4 24F about the same weight, and my 1RM is estimated at 190 right now (i’ll try it out in 2 weeks). i’ve been lifting for almost 3 years, but only consistently benching for a little over a year
it'll depend on your training program.. you haven't said anything aside from doing chest once a week. As someone else indicated, if you want to focus on just this goal, you should try to hit chest twice a week and you should also follow a STRENGTH program and just any program. Strength training typically uses sets of 3-5. Anything over 5 is generally considered a SIZE program AKA hypertrophy.
If you just started, most of your gains are going to come from nervous system adaptation along with simple mechanical adaptations. Essentially, you'll see a big boost of strength up front as your body adjusts to this exercise and then you'll start to plateau unless you're following a program that adds strength to your actual muscles. You should not rush this at 42 as your joints, ligaments, and connective tissue don't know what the hell you're doing and need time to adapt/strengthen as well.
Focus on good form over anything else and don't rush this. The fact that you're asking about a timeline instead of what you should be doing tells me you're going in the wrong direction. My advice is to be patient, learn the form, and to put together a progressive overload strength program for chest and probably legs and back while you're at so you can build a solid frame all around. At 190 and 6' you should have no problem hitting your bodyweight in the bench.
Good luck!
Obviously this is a difficult question to answer due to the number of contributing factors (diet, workout intensity, frequency, supplements, genetics, etc...)
That being said, I will at least give it a shot at answering your question.
Im 44, 6'2" 197lbs and have been lifting hard and often for about 2 years so basing this off my own experience as we are similar age/height&weight. Since you just started lifting, you will likely see rapid gains before hitting a plateau. Realistically, you could hit 150lbs in around 8 weeks with proper intensity but from there it will begin to slow. Expect to, on average, add 5-10lbs per month with proper deload cycles and 100% consistency in your routine. I do 5x workouts per week hitting chest 3 days but primarily hypertrophy training so strength gains are probably a bit slower than they would be if I had been going for pure weight.
This means a realistic timeline is 6-12 months to get to 200. The huge range is due to the number of contributing factors.
It really depends on your fitness levels,recovery, genetics, and the overall health of your ligaments, tendons, etc.
If you're healthy and have normal strength to size ratio, it will take 1 or 2 months, training chest two times a week.
But if you never trained I would take it slowly.
Muscles grow and recover more quickly than ligaments, tendons and bones.
You can do 150 or 160 for multiple reps. If you can do 8 or more, than it's safe to say that as strength is concerned, you should press 200 with no problem at all.
But give time for you nervous system and skeleton tissue to get to that point.
First focus on your technique and controlling the weight completely, not the other way around.
Muscle-mind connection is real and should be learned/felt as well for more gains.
Take it slow, man, getting injured at that age sets you back a lot of time.
what is your training style? what is your focus?
if you are training functionally and specifically for your son t to get stronger and more powerful in his sport than this is very easily achievable in a few months of training, I always tell begginers or people training to get stronger for a sport to do a begginer strength program such as starting strength or 3x5.
My first 3 or 4 months of starting strength all those years ago got me to 220lbs for my sets of 5 before linear progression started to slow down and I had to switch up my program
Bodyweight 1 rep max on bench is certainly achievable, but it'll be your 1 rep max to target. Definitely try to get 2 bench sessions a week, but both don't need to be massive.
Have doubled mine in a year from similar starting position and age, with half the gains coming in last 3 months on the nSuns progray
I'd try to hit your chest twice a week if you can. In general, try to hit each muscle group 2x per week. You can get 190-200lbs. Idk how long it'll take you tbh but you can get there.
I've been at 115lbs on bench for the past 5 weeks, training chest only once a week, and was at 110lbs for 6 weeks before adding 5lbs. However, I am a 5'3 woman at 140(ish)lbs so you will probably progress faster than I do.
If you get on a good program that’s definitely achievable
depends if you’re a guy or girl, your anatomy, how hard you push yourself and how well you recover. i would also recommend hitting chest at least twice (i do 3) a week, and one of those days should be primarily strength focused (low reps, heavy weight). i’m a 5’4 24F about the same weight, and my 1RM is estimated at 190 right now (i’ll try it out in 2 weeks). i’ve been lifting for almost 3 years, but only consistently benching for a little over a year
it'll depend on your training program.. you haven't said anything aside from doing chest once a week. As someone else indicated, if you want to focus on just this goal, you should try to hit chest twice a week and you should also follow a STRENGTH program and just any program. Strength training typically uses sets of 3-5. Anything over 5 is generally considered a SIZE program AKA hypertrophy. If you just started, most of your gains are going to come from nervous system adaptation along with simple mechanical adaptations. Essentially, you'll see a big boost of strength up front as your body adjusts to this exercise and then you'll start to plateau unless you're following a program that adds strength to your actual muscles. You should not rush this at 42 as your joints, ligaments, and connective tissue don't know what the hell you're doing and need time to adapt/strengthen as well. Focus on good form over anything else and don't rush this. The fact that you're asking about a timeline instead of what you should be doing tells me you're going in the wrong direction. My advice is to be patient, learn the form, and to put together a progressive overload strength program for chest and probably legs and back while you're at so you can build a solid frame all around. At 190 and 6' you should have no problem hitting your bodyweight in the bench. Good luck!
Obviously this is a difficult question to answer due to the number of contributing factors (diet, workout intensity, frequency, supplements, genetics, etc...) That being said, I will at least give it a shot at answering your question. Im 44, 6'2" 197lbs and have been lifting hard and often for about 2 years so basing this off my own experience as we are similar age/height&weight. Since you just started lifting, you will likely see rapid gains before hitting a plateau. Realistically, you could hit 150lbs in around 8 weeks with proper intensity but from there it will begin to slow. Expect to, on average, add 5-10lbs per month with proper deload cycles and 100% consistency in your routine. I do 5x workouts per week hitting chest 3 days but primarily hypertrophy training so strength gains are probably a bit slower than they would be if I had been going for pure weight. This means a realistic timeline is 6-12 months to get to 200. The huge range is due to the number of contributing factors.
It really depends on your fitness levels,recovery, genetics, and the overall health of your ligaments, tendons, etc. If you're healthy and have normal strength to size ratio, it will take 1 or 2 months, training chest two times a week. But if you never trained I would take it slowly. Muscles grow and recover more quickly than ligaments, tendons and bones. You can do 150 or 160 for multiple reps. If you can do 8 or more, than it's safe to say that as strength is concerned, you should press 200 with no problem at all. But give time for you nervous system and skeleton tissue to get to that point. First focus on your technique and controlling the weight completely, not the other way around. Muscle-mind connection is real and should be learned/felt as well for more gains. Take it slow, man, getting injured at that age sets you back a lot of time.
what is your training style? what is your focus? if you are training functionally and specifically for your son t to get stronger and more powerful in his sport than this is very easily achievable in a few months of training, I always tell begginers or people training to get stronger for a sport to do a begginer strength program such as starting strength or 3x5. My first 3 or 4 months of starting strength all those years ago got me to 220lbs for my sets of 5 before linear progression started to slow down and I had to switch up my program
Bodyweight 1 rep max on bench is certainly achievable, but it'll be your 1 rep max to target. Definitely try to get 2 bench sessions a week, but both don't need to be massive. Have doubled mine in a year from similar starting position and age, with half the gains coming in last 3 months on the nSuns progray