The average 401(k) balance is $167,970, but the median is just $44,115, according to Vanguard's 2026 report on balances at the end of 2025. By age, the median runs from about $18,700 for savers aged 25 to 34 to about $107,300 for those aged 55 to 64.
The median is the number to compare yourself with. The average is pulled up by a small group of very large accounts, so most people sit well below it. Below you will find both figures for every age band, a chart, how much experts say you should have, and what to do if you are behind.
What is the average 401(k) balance by age?
Vanguard publishes balances from the workplace plans it administers every year in its How America Saves report. These are the latest figures:
| Age | Average balance | Median balance | Median as % of average |
|---|---|---|---|
| Under 25 | $7,259 | $2,234 | 31% |
| 25–34 | $50,261 | $18,732 | 37% |
| 35–44 | $120,742 | $46,919 | 39% |
| 45–54 | $214,991 | $78,730 | 37% |
| 55–64 | $305,006 | $107,269 | 35% |
| 65+ | $330,186 | $103,202 | 31% |
| All ages | $167,970 | $44,115 | 26% |
Why is the median so much lower than the average?
Because retirement savings are lopsided. A few savers with balances in the millions pull the average up, while the median is simply the person in the middle. Vanguard notes that the average account sits at roughly the 75th percentile: about three in four savers have less than the "average." One in four participants has less than $10,000.
So if you are 40 with $50,000 saved, you are ahead of the typical saver your age, even though you are far below the $120,742 average. Use the median as your benchmark and a savings target (below) as your goal.
What is the typical 401(k) balance at each age?
In your 20s and early 30s
Savers under 25 have a median of $2,234, and those aged 25 to 34 have $18,732. Low balances here are normal: incomes are lower and many people have only just joined a plan. What matters most at this age is the savings rate, because every dollar has 30 to 40 years to compound.
In your 40s
The median for ages 35 to 44 is $46,919 against an average of $120,742. This is where the gap between consistent savers and everyone else starts to widen, as raises, employer matches and market growth stack up.
At age 50
For ages 45 to 54 the median is $78,730 and the average $214,991. Age 50 is also when the catch-up contribution starts, letting you put an extra $8,000 a year into a 401(k) in 2026.
In your late 50s and 60s
Balances peak just before retirement: a median of $107,269 for ages 55 to 64. For 65 and older the median falls slightly, to $103,202. The likely reasons: retirees start withdrawing, and many roll their balance into an IRA, where it no longer shows up in plan data.
How much should you have in your 401(k) by age?
A common rule of thumb comes from Fidelity: save a multiple of your salary by each milestone age. It assumes you save 15% a year from age 25 and retire at 67. The multiple covers all your retirement savings, not just one 401(k).
| By age | Target (× salary) | Target on a $75,000 salary | Vanguard median, nearest age band |
|---|---|---|---|
| 30 | 1× | $75,000 | $18,732 (25–34) |
| 40 | 3× | $225,000 | $46,919 (35–44) |
| 50 | 6× | $450,000 | $78,730 (45–54) |
| 60 | 8× | $600,000 | $107,269 (55–64) |
| 67 | 10× | $750,000 | $103,202 (65+) |
How do Vanguard, Fidelity and Federal Reserve numbers compare?
You will see different "average 401(k)" figures quoted online. They measure different things:
- Vanguard ($167,970 average, end of 2025): balances in one employer plan, across Vanguard's plans.
- Fidelity ($155,800 average, Q2 2026): 401(k) accounts on Fidelity's platform as of June 30, 2026. Its savers put away 14.4% of pay on average, counting employer contributions (Fidelity Q2 2026 analysis).
- Federal Reserve Survey of Consumer Finances (2025): every retirement account a family holds, including IRAs and old plans, so the figures are much higher. Only families with an account are counted.
| Age of family head | Median | Mean | Median in 2022 |
|---|---|---|---|
| Under 35 | $21,000 | $48,400 | $18,600 |
| 35–44 | $61,200 | $182,400 | $45,000 |
| 45–54 | $133,000 | $415,800 | $115,000 |
| 55–64 | $239,000 | $670,200 | $185,000 |
| 65–74 | $257,000 | $767,600 | $199,600 |
How much can you contribute to a 401(k) in 2026?
| Limit | 2026 amount |
|---|---|
| 401(k) employee contribution | $24,500 |
| Catch-up, age 50 and older | +$8,000 (total $32,500) |
| Catch-up, ages 60 to 63 | +$11,250 instead of $8,000 (total $35,750) |
| IRA contribution | $7,500 |
Behind? How to catch up in your 40s, 50s and 60s
Being below the median is common, and the last 15 years before retirement can still do a lot of work.
- Catch-up contributions over 15 years
- $120,000
- Estimated growth on those contributions
- $66,200
- Extra balance at 65
- ≈ $186,200
- Capture the full employer match. It is the highest guaranteed return you will get.
- Raise your rate 1% a year, ideally timed with each raise so your take-home pay never falls. Our paycheck tax guide shows why a pre-tax contribution costs less than it looks.
- Use catch-up contributions from 50, and the larger limit from 60 to 63. Then plan withdrawals around your Social Security full retirement age and how 401(k) withdrawals are taxed.
- Consolidate old accounts so you can see your real total and avoid paying fees on forgotten plans.
- Avoid cashing out when you change jobs. An early withdrawal costs 30% to 40% in tax and penalties; see our 401(k) early withdrawal penalty guide.
The bottom line
Compare yourself to the median for your age, not the average, and judge your progress by your savings rate rather than one year's balance. If you are behind, the match, steady 1% raises and catch-up contributions close more of the gap than most people expect.
