Shoulder Press Standards (lb)

These shoulder press strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our shoulder press standards are based on 312,000 lifts collected from users of Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 40 x0.34 65 x0.54 96 x0.8 134 x1.12 176 x1.47
130 47 x0.36 73 x0.56 106 x0.81 145 x1.12 189 x1.45
140 53 x0.38 80 x0.57 115 x0.82 156 x1.11 201 x1.44
150 59 x0.39 88 x0.58 124 x0.83 166 x1.11 213 x1.42
160 65 x0.41 95 x0.59 132 x0.83 176 x1.1 224 x1.4
170 71 x0.42 102 x0.6 141 x0.83 186 x1.09 235 x1.38
180 76 x0.42 109 x0.6 149 x0.83 195 x1.08 245 x1.36
190 82 x0.43 116 x0.61 157 x0.83 204 x1.07 255 x1.34
200 88 x0.44 122 x0.61 164 x0.82 213 x1.06 265 x1.32
210 93 x0.44 129 x0.61 172 x0.82 221 x1.05 274 x1.31
220 99 x0.45 135 x0.61 179 x0.81 230 x1.04 284 x1.29
230 104 x0.45 141 x0.61 186 x0.81 238 x1.03 292 x1.27
240 109 x0.45 147 x0.61 193 x0.8 245 x1.02 301 x1.25
250 114 x0.46 153 x0.61 200 x0.8 253 x1.01 309 x1.24
260 119 x0.46 159 x0.61 206 x0.79 260 x1 318 x1.22
270 124 x0.46 164 x0.61 213 x0.79 268 x0.99 326 x1.21
280 129 x0.46 170 x0.61 219 x0.78 275 x0.98 333 x1.19
290 133 x0.46 175 x0.6 225 x0.78 282 x0.97 341 x1.18
300 138 x0.46 181 x0.6 231 x0.77 288 x0.96 348 x1.16
310 143 x0.46 186 x0.6 237 x0.77 295 x0.95 356 x1.15

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 20 x0.2 36 x0.36 58 x0.58 85 x0.85 116 x1.16
110 22 x0.2 39 x0.36 62 x0.56 90 x0.82 122 x1.11
120 24 x0.2 42 x0.35 66 x0.55 95 x0.79 127 x1.06
130 27 x0.21 45 x0.35 69 x0.53 99 x0.76 132 x1.02
140 29 x0.21 48 x0.34 73 x0.52 103 x0.74 137 x0.98
150 31 x0.21 51 x0.34 76 x0.51 107 x0.71 142 x0.94
160 33 x0.21 53 x0.33 79 x0.5 111 x0.69 146 x0.91
170 35 x0.2 56 x0.33 82 x0.48 114 x0.67 150 x0.88
180 37 x0.2 58 x0.32 85 x0.47 118 x0.65 154 x0.85
190 39 x0.2 60 x0.32 88 x0.46 121 x0.64 157 x0.83
200 40 x0.2 62 x0.31 91 x0.45 124 x0.62 161 x0.81
210 42 x0.2 65 x0.31 93 x0.44 127 x0.61 164 x0.78
220 44 x0.2 67 x0.3 96 x0.43 130 x0.59 168 x0.76
230 45 x0.2 69 x0.3 98 x0.43 133 x0.58 171 x0.74
240 47 x0.2 71 x0.29 100 x0.42 136 x0.56 174 x0.72
250 48 x0.19 72 x0.29 103 x0.41 138 x0.55 177 x0.71
260 50 x0.19 74 x0.29 105 x0.4 141 x0.54 180 x0.69

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

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