Arnold Press

Arnold Press Standards

Measured in lb

Arnold Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Arnold Press standards are based on 132,384 lifts by Strength Level users
Arnold Press

Male Arnold Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner19 lb
Novice34 lb
Intermediate54 lb
Advanced79 lb
Elite107 lb

How much should I be able to Arnold Press? (lb)

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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110920355578
1201122395983
1301325426387
1401527456792
1501630487196
16018325174100
17020345477104
18021365681108
19023385984112
20025416187115
21026436490118
22028446693122
23029466995125
24031487198128
250325073101131
260345275103134
270355477106137
280365579108139
290385782110142
300395983113144
310406085115147

How many sets and reps of Arnold Press should I do?

These are the most popular Arnold Press workouts done by male lifters:

3x10 21%
3x8 12%
3x12 11%
4x10 9%
4x8 6%

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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.