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 102,000 lifts by Strength Level users
Arnold Press

Male Arnold Press Standards (lb)

Entire Community

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

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

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

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

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

3x10 19%
3x8 13%
3x12 10%
4x10 8%
4x8 6%

Calculate Your Strength Level

lb
lb
years old

Female Arnold Press Standards (lb)

Entire Community

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

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

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.

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

By Weight and Age

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

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

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

3x10 20%
3x12 13%
3x8 12%
4x10 7%
4x12 6%

Calculate Your Strength Level

lb
lb
years old

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

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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.