These are the most popular Arnold Press workouts done by male lifters:
Strength Level | Weight |
---|---|
Beginner | 19 lb |
Novice | 34 lb |
Intermediate | 54 lb |
Advanced | 79 lb |
Elite | 107 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.20x |
Intermediate | 0.30x |
Advanced | 0.45x |
Elite | 0.65x |
What is the average Arnold Press? The average Arnold Press weight for a male lifter is 54 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Arnold Press? Male beginners should aim to lift 19 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 9 | 20 | 35 | 55 | 78 |
120 | 11 | 22 | 39 | 59 | 83 |
130 | 13 | 25 | 42 | 63 | 87 |
140 | 15 | 27 | 45 | 67 | 92 |
150 | 16 | 30 | 48 | 71 | 96 |
160 | 18 | 32 | 51 | 74 | 100 |
170 | 20 | 34 | 54 | 77 | 104 |
180 | 21 | 36 | 56 | 81 | 108 |
190 | 23 | 38 | 59 | 84 | 112 |
200 | 25 | 41 | 61 | 87 | 115 |
210 | 26 | 43 | 64 | 90 | 118 |
220 | 28 | 44 | 66 | 93 | 122 |
230 | 29 | 46 | 69 | 95 | 125 |
240 | 31 | 48 | 71 | 98 | 128 |
250 | 32 | 50 | 73 | 101 | 131 |
260 | 34 | 52 | 75 | 103 | 134 |
270 | 35 | 54 | 77 | 106 | 137 |
280 | 36 | 55 | 79 | 108 | 139 |
290 | 38 | 57 | 82 | 110 | 142 |
300 | 39 | 59 | 83 | 113 | 144 |
310 | 40 | 60 | 85 | 115 | 147 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 16 | 29 | 46 | 67 | 92 |
20 | 18 | 33 | 52 | 77 | 105 |
25 | 19 | 34 | 54 | 79 | 107 |
30 | 19 | 34 | 54 | 79 | 107 |
35 | 19 | 34 | 54 | 79 | 107 |
40 | 19 | 34 | 54 | 79 | 107 |
45 | 18 | 32 | 51 | 75 | 102 |
50 | 17 | 30 | 48 | 70 | 96 |
55 | 15 | 28 | 44 | 65 | 89 |
60 | 14 | 25 | 40 | 59 | 81 |
65 | 13 | 23 | 37 | 54 | 73 |
70 | 11 | 20 | 33 | 48 | 65 |
75 | 10 | 18 | 29 | 43 | 59 |
80 | 9 | 16 | 26 | 38 | 52 |
85 | 8 | 15 | 24 | 35 | 47 |
90 | 7 | 13 | 21 | 31 | 42 |
These are the most popular Arnold Press workouts done by male lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 19% | 458 |
2 | 3 | 8 | 13% | 314 |
3 | 3 | 12 | 10% | 242 |
4 | 4 | 10 | 8% | 178 |
5 | 4 | 8 | 6% | 141 |
6 | 2 | 10 | 4% | 94 |
7 | 4 | 12 | 3% | 82 |
8 | 2 | 12 | 3% | 80 |
8 | 3 | 6 | 3% | 80 |
10 | 5 | 10 | 2% | 48 |
Strength Level | Weight |
---|---|
Beginner | 11 lb |
Novice | 19 lb |
Intermediate | 28 lb |
Advanced | 39 lb |
Elite | 52 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.15x |
Intermediate | 0.20x |
Advanced | 0.30x |
Elite | 0.35x |
What is the average Arnold Press? The average Arnold Press weight for a female lifter is 28 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Arnold Press? Female beginners should aim to lift 11 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 7 | 13 | 21 | 30 | 41 |
100 | 8 | 14 | 22 | 32 | 43 |
110 | 9 | 16 | 24 | 34 | 45 |
120 | 10 | 17 | 25 | 36 | 47 |
130 | 11 | 18 | 27 | 37 | 49 |
140 | 12 | 19 | 28 | 39 | 51 |
150 | 13 | 20 | 29 | 40 | 53 |
160 | 14 | 21 | 31 | 42 | 54 |
170 | 14 | 22 | 32 | 43 | 56 |
180 | 15 | 23 | 33 | 45 | 57 |
190 | 16 | 24 | 34 | 46 | 59 |
200 | 17 | 25 | 35 | 47 | 60 |
210 | 17 | 26 | 36 | 48 | 61 |
220 | 18 | 26 | 37 | 49 | 63 |
230 | 19 | 27 | 38 | 50 | 64 |
240 | 19 | 28 | 39 | 51 | 65 |
250 | 20 | 29 | 40 | 52 | 66 |
260 | 20 | 29 | 40 | 53 | 67 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 10 | 16 | 24 | 34 | 44 |
20 | 11 | 18 | 27 | 38 | 51 |
25 | 11 | 19 | 28 | 39 | 52 |
30 | 11 | 19 | 28 | 39 | 52 |
35 | 11 | 19 | 28 | 39 | 52 |
40 | 11 | 19 | 28 | 39 | 52 |
45 | 11 | 18 | 27 | 37 | 49 |
50 | 10 | 17 | 25 | 35 | 46 |
55 | 9 | 15 | 23 | 32 | 43 |
60 | 9 | 14 | 21 | 30 | 39 |
65 | 8 | 13 | 19 | 27 | 35 |
70 | 7 | 11 | 17 | 24 | 32 |
75 | 6 | 10 | 15 | 21 | 28 |
80 | 6 | 9 | 14 | 19 | 25 |
85 | 5 | 8 | 12 | 17 | 23 |
90 | 4 | 7 | 11 | 15 | 20 |
These are the most popular Arnold Press workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 20% | 117 |
2 | 3 | 12 | 13% | 78 |
3 | 3 | 8 | 12% | 73 |
4 | 4 | 10 | 7% | 41 |
5 | 4 | 12 | 6% | 38 |
6 | 4 | 8 | 6% | 37 |
7 | 2 | 10 | 4% | 23 |
8 | 3 | 15 | 4% | 22 |
9 | 3 | 6 | 3% | 17 |
10 | 2 | 12 | 2% | 14 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |