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 509,000 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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Male Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 40 x0.33 64 x0.53 96 x0.8 133 x1.11 175 x1.46
130 46 x0.35 72 x0.55 105 x0.81 144 x1.11 188 x1.44
140 52 x0.37 79 x0.57 114 x0.81 155 x1.11 200 x1.43
150 58 x0.39 87 x0.58 123 x0.82 165 x1.1 211 x1.41
160 64 x0.4 94 x0.59 131 x0.82 175 x1.09 222 x1.39
170 70 x0.41 101 x0.59 140 x0.82 184 x1.09 233 x1.37
180 76 x0.42 108 x0.6 148 x0.82 194 x1.08 243 x1.35
190 81 x0.43 115 x0.6 155 x0.82 203 x1.07 253 x1.33
200 87 x0.43 121 x0.61 163 x0.82 211 x1.06 263 x1.32
210 92 x0.44 127 x0.61 170 x0.81 220 x1.05 273 x1.3
220 98 x0.44 134 x0.61 178 x0.81 228 x1.04 282 x1.28
230 103 x0.45 140 x0.61 185 x0.8 236 x1.03 290 x1.26
240 108 x0.45 146 x0.61 191 x0.8 243 x1.01 299 x1.25
250 113 x0.45 152 x0.61 198 x0.79 251 x1 307 x1.23
260 118 x0.45 157 x0.6 205 x0.79 258 x0.99 315 x1.21
270 123 x0.45 163 x0.6 211 x0.78 266 x0.98 323 x1.2
280 127 x0.46 168 x0.6 217 x0.78 273 x0.97 331 x1.18
290 132 x0.46 174 x0.6 223 x0.77 279 x0.96 339 x1.17
300 137 x0.46 179 x0.6 229 x0.76 286 x0.95 346 x1.15
310 141 x0.46 184 x0.59 235 x0.76 293 x0.94 353 x1.14

These male standards are based on 172,000 filtered lifts.

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 19 x0.19 35 x0.35 57 x0.57 85 x0.85 116 x1.16
110 21 x0.19 38 x0.35 61 x0.56 90 x0.81 122 x1.11
120 24 x0.2 41 x0.34 65 x0.54 94 x0.79 127 x1.06
130 26 x0.2 44 x0.34 69 x0.53 99 x0.76 132 x1.02
140 28 x0.2 47 x0.34 72 x0.52 103 x0.73 137 x0.98
150 30 x0.2 50 x0.33 76 x0.5 107 x0.71 141 x0.94
160 32 x0.2 52 x0.33 79 x0.49 110 x0.69 146 x0.91
170 34 x0.2 55 x0.32 82 x0.48 114 x0.67 150 x0.88
180 36 x0.2 57 x0.32 85 x0.47 117 x0.65 154 x0.85
190 38 x0.2 59 x0.31 87 x0.46 121 x0.64 157 x0.83
200 40 x0.2 62 x0.31 90 x0.45 124 x0.62 161 x0.81
210 41 x0.2 64 x0.3 93 x0.44 127 x0.6 165 x0.78
220 43 x0.2 66 x0.3 95 x0.43 130 x0.59 168 x0.76
230 45 x0.19 68 x0.3 98 x0.42 133 x0.58 171 x0.74
240 46 x0.19 70 x0.29 100 x0.42 135 x0.56 174 x0.73
250 48 x0.19 72 x0.29 102 x0.41 138 x0.55 177 x0.71
260 49 x0.19 74 x0.28 104 x0.4 141 x0.54 180 x0.69

These female standards are based on 27,000 filtered lifts.

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

Barbell

Bench 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises