Jonah Lomu’s Unreal Bench Press Record Leaves Joe Marler in the Dust
Rugby NewsFriday, 30 January 2026 at 12:02
At his peak, he was nearly unstoppable—anyone who faced him in the 1995 Rugby World Cup can attest to that.”
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The giant winger, the most physically impressive specimen the world of rugby had seen, was an instant sensation, scoring seven tries – four of them in the semi-final win over England – as the All Blacks reached their second final.
All this while Lomu battled against the debilitating effects of nephrotic syndrome, a condition that would ultimately cost him his life in November 2015, aged just 40. A legend in every sense of the word, Lomu scaled similar heights to those he reached in South Africa at RWC 1999, the eight tries he scored taking his overall tally to 15 – a record since matched by Bryan Habana.
Lomu scored 37 tries in 63 tests for the All Blacks and helped New Zealand win gold at the 1998 Commonwealth Games.
During a Q&A with the Independent, Lomu revealed some advice for players, as well as his impressive gym records at the time.
How do you adapt your training routine to combine the speed and strength which are so essential to your game?
Of the two, speed is the crucial thing. I seem to react fairly quickly to weights – in a week I could put on two and a half or three kilos – so I have to be careful not to train too much and to stay away from the weights a bit. I do repeated speed and cross-training every day. It's weights for an hour and a half on Monday and then back to the gym later in the week, but mainly for plyometrics and bungee cord. It's about building up explosive power.
What advice would you give to young players keen to follow in your footsteps?
I'd tell them to enjoy the game and everything else will follow. They need to train as hard as they can but enjoying the game is the most important thing. I discovered rugby union when I went to boarding school – it was the only contact sport they played.
How important is diet?
I pretty much eat the way I feel. We can eat what we like as long as we don't eat too much. It's down to us really, but if you don't look after yourself you're always going to get shown up on the field.
What do you eat before a big game?
I normally have a large helping of mashed potatoes, bread and spaghetti – with tomato sauce. Most of it is just about carbo-loading really.
GYM RECORDS:
Benchpress: 220kg
Squad: 340kg
The Strongest Rugby Players in the world (Ranked 10-1)
Strength is a fundamental pillar of rugby—and these ten players take it to another level. From astonishing bench press feats to Olympic-level squats, these men redefine what it means to be "built for rugby." Here's a look at the strongest current players in the game.
10 Andrew Porter – 350kg (Squat)
Most players boast bench press numbers, but Ireland’s Andrew Porter is in a league of his own when it comes to lower body power. His reported 350kg squat isn't just elite—it’s closer to what you'd see in Olympic powerlifting. That kind of strength helps explain why he's such a dominant force in the scrum. A stalwart of Leinster since 2016, Porter has also earned selection for two British & Irish Lions tours and is feared across world rugby.
9= Manu Tuilagi – 190kg (Bench Press)
Few players combine raw power and explosiveness quite like Manu Tuilagi. His 190kg bench press is a reflection of the physicality he brings to every carry and tackle. Born in Samoa but capped over 50 times for England, Tuilagi now plies his trade in France with Bayonne. Injuries have slowed him at times, but when fully fit, he’s still one of the most powerful centres on the planet.
9= Ben Tameifuna – 190kg (Bench Press)
At a staggering 151kg, Ben Tameifuna is one of the heaviest—and strongest—props in world rugby. His 190kg bench press is no surprise when you consider the sheer power he brings to the set piece. Originally part of the All Blacks setup before choosing to play for Tonga, Tameifuna now anchors the Bordeaux scrum in France, where his size and strength make him an immovable object for even the most seasoned front rowers.
7 Asafo Aumua – 195kg (Bench Press)
New Zealand hooker Asafo Aumua caused a stir during Hurricanes pre-season in 2024 by smashing a 195kg bench press—with teammates roaring him on. Known for his explosive playing style and dynamic carrying, Aumua’s gym exploits underline why he’s such a threat on the field. Still just in his 20s, he continues to grow as both a power athlete and key figure in the All Blacks setup.
6= Rory Sutherland – 200kg (Bench Press)
Scottish powerhouse Rory Sutherland has built a reputation for his relentless work rate—and his 200kg bench press confirms just how physically prepared he is. A British & Irish Lion in 2021, Sutherland played a key role in the first Test win over South Africa. Though he wasn’t named in the initial 2025 Lions squad, he was later called up and proved he’s still one of the toughest props in the business.
6= Nicky Smith – 200kg (Bench Press)
Before becoming a mainstay for Wales and Leicester Tigers, Nicky Smith was a weightlifter—and it shows. His 200kg bench press was first revealed in 2017. Now impressing in the Prem, Smith’s combination of raw strength and scrummaging technique makes him a vital cog in both club and country setups.
4 Max Lahiff – 210kg (Bench Press)
Known almost as much for his social media charisma as his on-field scrummaging, Max Lahiff is a beast in the gym. His 210kg bench press sets him apart, even in a league packed with powerful props. A regular for Bristol Bears since 2019, Lahiff surpassed 100 appearances in early 2025. Able to play on both sides of the scrum, his strength and versatility have earned him cult status in the Premiership.
3 Biyi Alo – 220kg (Bench Press)
Towering at 143kg and with a bench press of 220kg, Biyi Alo is built like a heavyweight champion. After battling through injury and club uncertainty—including a spell away from the game—Alo made a triumphant return and now stars for Ealing Trailfinders. His incredible strength, honed from years in top setups like Saracens and Wasps, makes him one of the most dominant scrummagers outside of international rugby.
1= WillGriff John – 230kg (Bench Press)
Welsh tighthead WillGriff John once casually told the BBC his bench press max was 230kg—and he wasn’t joking. Describing himself as “genetically gifted,” John has powered through stints in Wales, New Zealand, France and England. Now back with Sale Sharks, his strength is a key asset in the front row. John brings brute force to every collision, and his gym numbers prove it.
1= Gheorghe Gajion – 230kg (Bench Press)
Dubbed the “Beast from the East,” Moldovan-born prop Gheorghe Gajion matches John with a 230kg bench press. Now playing for Stade Montois in France, Gajion has represented both Moldova and Romania on the international stage. His enormous frame and freakish strength make him a nightmare for opposition front rows. With a nickname like that—and the power to back it up—it’s no wonder he shares the top spot.
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- Jordie Barrett over Damian de Allende is far from being correct. The hype around Dupont is also overreaching, he's probably 4th in the world and has been since the 2023 WC. He also avoids certain matchups which is strange. The rest of the list is pretty good apart from minor subjective biases.JasonMarlow16-09-2026
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