Average Bicep Size by Age, Gender, and Fitness Levels

When it comes to fitness and bodybuilding, bicep size often grabs attention. Many people wonder what the average bicep size is and how they measure up against others.

Whether you're just curious or working hard in the gym, knowing the average bicep size can give you some perspective. Bicep size varies based on age, gender, and fitness level, so it's normal for everyone to measure up a little differently.

This article breaks down the average bicep measurements for men and women, taking into account factors like age and overall fitness. We will also explore the factors that influence these measurements, how to measure your biceps properly, and share tips to build bigger, stronger arms if that's your goal.

[Related Article] Long Bicep vs Short Bicep: Understanding the Differences

Short Summary

• What’s the average bicep size? Learn the typical bicep size for men and women based on age and fitness level.
• How to measure your biceps: Step-by-step guide to measuring your bicep size correctly.
• Factors Affecting Size: Discover how genetics, age, gender, and fitness level can influence bicep size.

• How do you compare? See where your bicep size stands compared to the average.
• Tips to grow your biceps: Easy exercises and tips to increase your bicep size over time.

• Looking to build bigger arms? Boost your progress with top supplements like Anafuse, which is designed to support muscle growth and help you increase your bicep size faster.

What Is the Average Bicep Size?

The average bicep size varies depending on factors like age, sex, and fitness level. Generally, men tend to have larger biceps than women due to hormonal differences and greater muscle mass. 

While there's no single 'average' number, studies and measurements suggest that for adult men, a relaxed bicep circumference of around 13-14 inches is common. For adult women, the average is typically smaller, around 11-13 inches. However, these are just averages, and individual results can vary significantly. 

If you exercise regularly or lift weights, your bicep size is likely bigger than average. On the other hand, if you don't train much, your arms might be closer to the lower end of the range.

The average size of a person's biceps is closely related to their age, gender, and Body Mass Index (BMI). Data collected by the CDC between 2011 and 2014 provides average bicep measurements for different age and gender groups.

Factors Influencing Bicep Size

Your bicep size isn’t just about working out—many factors play a role. Here are the key things that affect how big or small your biceps are:

• Gender: Men generally have larger biceps than women because of higher testosterone levels. This hormone helps with muscle growth and strength.

• Your DNA (Genetics): Just like eye color or height, your genes influence how easily you build muscle. Some people naturally have an easier time gaining muscle mass than others.
• How Old You Are (Age): Muscle mass usually reaches its peak in your 20s and 30s. After that, it can start to decline gradually if you're not actively working to maintain it. As you grow older, your muscle mass naturally changes. Younger people tend to have more muscle growth potential, especially if they exercise regularly. As we age, maintaining muscle size can require more effort.
• Fitness Level: If you’re active or lift weights regularly, your biceps will likely be bigger than someone who doesn’t exercise. Regular strength training can increase both the size and strength of your muscles.
• Diet and Nutrition: Eating enough protein, healthy carbs, and fats is important for muscle growth. Without the right nutrition, your biceps won’t grow even if you work out hard.
• Body Fat Percentage: Higher body fat can make your arms appear larger, but this doesn’t mean more muscle. Lower body fat levels often make the muscles more defined and visible.
• Training Techniques: The way you train matters, too! Using different exercises and varying your routine can stimulate muscle growth effectively. Focus on both heavy lifting for strength and lighter weights for endurance to maximize bicep development.

How to Measure Your Bicep Size

1. Measure Flexed Biceps

Measuring your biceps while flexed gives you the size of your muscles when they’re contracted. This is the most common way to measure arm size for fitness tracking.

• Flex Your Bicep:
  • Bend your elbow to form a 90-degree angle.
  • Tighten (flex) your bicep muscle as much as possible.
• Wrap the Tape: Place a flexible measuring tape around the widest part of your upper arm. Hold the tape snug against your skin, but don’t pull it too tight.
• Read the Measurement: Look at where the end of the tape meets the starting point. This number is your flexed bicep size.

2. Measure Relaxed Biceps

Measuring your relaxed biceps shows your arm size when the muscles aren’t contracted. This is a useful way to compare your natural arm size before muscle engagement.

• Relax Your Arm: Stand up straight with your arm hanging naturally at your side. Keep your muscles completely relaxed—don’t flex or squeeze your arm.
• Wrap the Measuring Tape Around Your Arm: Ask someone to hold a soft measuring tape around the midpoint of your upper arm, halfway between the tip of your shoulder and the tip of your elbow.

What Are Bigger Biceps?

Bigger biceps simply mean that the bicep muscles in your upper arms have grown larger. This happens when the muscle fibers increase in size, usually through regular strength training exercises like lifting weights or doing curls. 

When you work your biceps, you create tiny tears in the muscle fibers. As your body repairs these tears, the muscles grow back bigger and stronger.

When we talk about bigger biceps, we’re usually referring to:

• Increased muscle mass: More muscle fibers grow, making the bicep thicker and stronger.
• Better definition: A well-developed bicep has clear lines and separation, making it look more defined.
• Greater strength: Bigger biceps often mean your muscles are stronger, allowing you to lift heavier weights or do more physical work.

What Are Bodybuilders' Bicep Size?

Bodybuilders typically have much bigger biceps than the average person. Through consistent weight training and special techniques, they can grow their arm muscles to impressive sizes.

For bodybuilders, bicep size can range:

• Amateur bodybuilders: Typically have biceps between 16 to 18 inches.
• Experienced bodybuilders: Can have biceps that range from 18 to 22 inches or even larger.
• Professional bodybuilders: Some professional competitors may have 22 inch arms or more.

Here are some examples of famous bodybuilders and their approximate arm sizes:

[Here is the top 10 list] The Top 10 Bodybuilders with the Biggest Arms in Bodybuilding

How to Increase Bicep Size

If you want to build bigger biceps, there are several effective ways to do it through exercise and nutrition. Here are some tips to help you increase your bicep size:

1. Strength Training

This is the most important factor. Regularly performing exercises that target your biceps, like curls and hammer curls, will stimulate muscle growth.

Here are some of the best biceps exercises:

• Standing Dumbbell Curl: This classic exercise targets the biceps directly. Stand with a dumbbell in each hand, arms at your sides, and curl the weights up towards your shoulders.
• Hammer Curl: Similar to the dumbbell curl, but with your palms facing each other. This variation also works the muscles in your forearms.
• Zottman Curl: Start with a regular curl and then rotate your hands to face down as you lower the weights. This targets all parts of the biceps.
• EZ Bar Preacher Curl: Using a preacher bench helps isolate the biceps, allowing for better muscle engagement during curls.
• Chin-Ups: This bodyweight exercise is great for building bicep strength. Hang from a pull-up bar and pull yourself up until your chin is above the bar.
• Concentration Curl: Sit down with one arm resting on your thigh and curl a dumbbell with that arm. This focuses on one bicep at a time for maximum contraction.

2. Progressive Overload

This means gradually increasing the weight you lift, the number of repetitions you do, or the number of sets you perform over time. This challenges your muscles and forces them to adapt and grow.

3. Maintain a Balanced Diet

Eating enough protein is essential for muscle growth. Aim for lean protein sources such as chicken, fish, eggs, beans, and dairy products. Also, ensure you’re getting enough calories overall to support your training.

4. Rest and Recover

Your muscles grow when you rest, not while you’re working out. Make sure to get enough sleep and take rest days between workouts to let your biceps recover and grow.

5. Stay Consistent

Building bigger biceps takes time and consistent effort. Stick to your workout routine and make adjustments as needed based on your progress.

Supplements to Increase Bicep Size

1. AnaFuse by Vital Alchemy

Anafuse is a dual-agent bulking stack designed to support muscle growth and retention. This supplement combines recently discovered anabolics to create a formula aimed at helping you add lean muscle mass effectively. 

The formulation of Anafuse includes key ingredients that work together to promote muscle building without the common side effects associated with other products. It provides a comprehensive approach to gaining serious muscle, focusing on both size and strength.

Key Benefits

• It improves your mass gains.
• It reduces your body fat.
• It boosts your muscle hardness.
• It increases muscle endurance.
• It improves your pumps.
• It boosts your strength.
• It reduces muscle soreness.
• It accelerates your muscle recovery.

Key Ingredients

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

 Believe the hype

“Not much I can add to all the other great reviews here, would definitely recommend getting 2 bottles though! 5 weeks in and I'm REALLY feeling the difference”

-Simon

 Top of the line!

“Tremendous! Powerful supplement that does just what it proclaims that it will. Have been using the Vital Alchemy Anafuse for a long time and have been completely satisfied with the results each and every time. Appreciate the muscle endurance, the increase in strength, pumps, lack of soreness and gains it provides. Top quality product!”

-Duane B.

 Great product

“I have had great results using this. My arms have had considerable ******.”

-noah

2. AlphaBulk by Olympus Labs

AlphaBulk is a supplement designed to promote lean muscle gains while supporting fat loss. It contains a unique anabolic agent, α-Cedrene, which has been clinically shown to enhance skeletal muscle mass and strength. 

This powerful ingredient works alongside α-Ionone in its most potent liquid form to further support muscle protein synthesis, helping to build muscle while preventing muscle breakdown.

Key Benefits

• It enhances muscle protein synthesis.
• It boosts anabolic signaling.
• It improves lean muscle growth.
• It has anti-catabolic properties.
• It supports your strength.
• It increases myogenesis.
• It promotes fat oxidation.
• It helps increase lipolysis.
• It supports your exercise performance and recovery.

Key Ingredients

• α-Cedrene
• α-Ionone
• Tectochrysin PhytoFUSE
• Urolithin B

Customer Reviews

 Stellar Pumps and Vascularity!

“About 3 weeks in and man the pumps in the gym are incredible. Feel like Alphabulk really is starting to bring out my physique. Noticing it feels better when I am in a caloric surplus. Also I am just now seeing the strength increases. Each week the weight and reps are going up on my bench and squat. Excited to see how 8 weeks treats me.”

-Tony H.

 Alpha Bulk

“I recently purchased Alpha Bulk two weeks ago and all I can say is WOW!!!! The only up downside about the pills are the taste, I’m taking 3 pills daily on an empty stomach. I like to train that way. They give me more endurance and can get out an extra rep or two before failure. No size yet, I’m only two weeks in. I ordered 2 bottles to run so I’m hoping to get a bit vascular full size.”

-LaMichael W.

 Quality supplement

“I’m using this a in my pct and it’s been 3 weeks and I haven’t lost any weight.”

-DJ

3. Colossal Muscle by Hard Rock Supplements

Colossal Muscle by Rock Hard Supplements is designed to support natural muscle growth and increase strength. It features two potent ingredients, one of which was part of a 10-week study that showed significant improvements in muscle mass and strength. 

This formula is created to help boost protein synthesis, improve endurance, and increase strength, which can contribute to muscle growth.

Key Benefits

• It promotes muscle building.
• It increases protein synthesis.
• It enhances muscle mass.
• It boosts endurance.
• It supports your strength and power.
• It improves fat loss.
• It prevents muscle breakdown.
• It helps boost your focus.
• It helps improve your overall performance.

Key ingredients

• 20-Hydroxyecdysone
• Uzbekistan Ajuga Turkestanica

Customer Reviews

 Rip into Summer

“So far so good, although I don't see drastic changes. I think a 2nd bottle will elevate my changes!”

-Christa W.

 Awesome

“Almost complete with first bottle I am loving it so far. Female trying to build or maintain in her 40's seems to be helping. Will continue to use working on changing my composition.”

-Sharon W.

 Rip

“Saw results quickly. Strength immediately went up even during a caloric deficit”

-John F.

4. SNS Pepti Plex

Pepti-Plex by SNS is a muscle-building peptide supplement designed to support muscle growth, improve endurance, and accelerate recovery. This formula combines potent ingredients that work together to enhance overall muscle development and help you achieve your fitness goals.

Key Benefits

• It enhances muscle growth.
• It increases blood flow and oxygen delivery.
• It boosts nutrient absorption.
• It enhances endurance and overall performance.
• It helps reduce inflammation and oxidative stress.

Key Ingredients

• PeptiStrong
• VasoFLO+
• Apigenin
• Senactiv
• AstraGin
• Bioperine

Customer Reviews

 2 weeks in and absolutely loving the gains

“About 3 weeks in so far and I'm already noticing more fullness to my muscles, better pumps, more vascularity, and improvements in strength. This stuff works incredibly well for being completely natural. Its almost like running a cycle of PHs but without any of the euphoric effects that the PHs provide. It just simply WORKS. No side effects whatsoever so far. Another positive that I noticed is that I don't feel as sore or achy the day after hard training sessions. Currently taking 4 capsules per day on training days and 2 caps a day on rest days just to stretch out my supply. I'll definitely be using this again in the near future. Very impressed.”

-Trevor G.

 One week

“It’s only been a week, but I’m being asked to do this review. No issues or concerns at this time but one positive today’s work out was different, felt stronger, focused and energized. I would love to send second week up date if days like this continue. The 4 stars is just because of the short time to review.”

-Ramon G.

5. Huge Supplements Turkesterone

Huge Turkesterone is a natural anabolic supplement designed to help increase muscle mass and strength. Each soft gel contains 500 mg of Ajuga turkestanica extract, which is known for its potential benefits in muscle building. 

Turkesterone, a naturally occurring compound, has been the subject of studies investigating its potential to support muscle growth and strength gains. 

Additionally, research explores its possible positive effects on general health and wellness, including adaptogenic properties, immune system support, hormone balance, cognition, and cardiovascular health.

Key Benefits

• It increases muscle size.
• It helps increase strength.
• It improves muscle recovery.
• It increases fat loss.
• It improves protein synthesis.
• It boosts muscle endurance.

Key Ingredients

• Uzbekistan Ajuga Turkestanica is also known as Turkesterone

FAQs: Average Bicep Size

Q: What is the average bicep size for men and women?

A: The average bicep size for adult men typically ranges from 13 to 15 inches (33 to 38 cm) when flexed, while for women, it usually falls between 10 to 12 inches (25 to 30 cm).

How often should I train my biceps?

A: Training your biceps 2-3 times per week with adequate rest in between is generally recommended.

Q: What exercises help increase bicep size?

A: Some of the best exercises for growing your biceps include bicep curls, hammer curls, and pull-ups.

A: Can I increase my bicep size without lifting heavy weights?

A: Yes, you can increase your bicep size with bodyweight exercises like push-ups and chin-ups. However, adding weights to your routine generally helps you build more muscle faster.

Q: Are biceps hard to grow?

A: It depends. Some people find it easier to build bicep muscle than others due to genetics. However, with consistent training, good nutrition, and enough rest, everyone can make progress. It takes time and effort, but it's definitely possible to grow your biceps.

Q: What size biceps are considered big?

A: This is subjective, but generally, for men, biceps over 16 inches flexed are often considered large. For women, biceps over 13 inches flexed are usually seen as well-developed.

Q: Does more weight mean bigger biceps?

A: Lifting heavier weights can help build bigger biceps, but it's not the only factor. It's also important to focus on doing the right exercises, increasing reps and sets, and maintaining a balanced diet to support muscle growth.

Q: Is height related to biceps size?

A: Not directly. While taller people might have longer arms, this doesn't automatically mean they'll have bigger biceps. A better indicator of bicep size is wrist circumference. People with thicker wrists are more likely to have larger biceps compared to those who are tall and lean.

Wrapping Up

So, as we've seen, average bicep size varies quite a bit depending on factors like age, gender, body composition, and fitness level. For most men, the average bicep size is between 13 to 14 inches, while for women, it’s generally between 12 to 13 inches.

Bigger biceps come with consistent training, the right diet, and enough rest. If you’re looking to increase your bicep size, focus on exercises like curls, make sure to challenge yourself with heavier weights over time and give your muscles enough time to recover.

Sources:

https://www.healthline.com/health/average-bicep-size-by-height

https://www.setforset.com/blogs/news/average-biceps-size-building-15-16-17-18-19-inch-arms?srsltid=AfmBOopTzN7C3a5pUQTsI37o-4gi7CFJX6dSNguoxMrMjxI57HWrpBVS

https://barbend.com/average-biceps-size

https://www.yourhousefitness.com/blog/average-bicep-size

https://fitnessvolt.com/average-biceps-size