Arnold Press Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Arnold Press standards are based on 142,136 lifts by Strength Level users

Male
Female

Male

Male Arnold Press Standards (kg)

Weight

Strength Level	Weight
Beginner	8 kg
Novice	15 kg
Intermediate	24 kg
Advanced	36 kg
Elite	49 kg

Bodyweight Ratio

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? (kg)

What is the average Arnold Press? The average Arnold Press weight for a male lifter is 24 kg (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 8 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	9	16	25	35
55	5	10	18	27	38
60	6	12	19	29	40
65	7	13	21	31	42
70	8	14	22	33	44
75	9	15	24	34	46
80	9	16	25	36	48
85	10	17	26	38	50
90	11	18	28	39	52
95	12	19	29	41	54
100	13	20	30	42	55
105	13	21	31	43	57
110	14	22	32	45	58
115	15	23	34	46	60
120	16	24	35	47	61
125	16	25	36	49	63
130	17	26	37	50	64
135	18	26	38	51	65
140	18	27	39	52	67

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	21	31	42
20	8	15	24	35	48
25	8	15	24	36	49
30	8	15	24	36	49
35	8	15	24	36	49
40	8	15	24	36	49
45	8	14	23	34	46
50	8	14	22	32	43
55	7	13	20	30	40
60	6	11	18	27	37
65	6	10	17	24	33
70	5	9	15	22	30
75	5	8	13	20	27
80	4	7	12	17	24
85	4	7	11	16	21
90	3	6	10	14	19

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%

2x10 4%

4x12 4%

2x12 3%

3x6 3%

3x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	737
2	3	8	12%	446
3	3	12	11%	397
4	4	10	9%	308
5	4	8	6%	206
6	2	10	4%	129
7	4	12	4%	128
8	2	12	3%	115
9	3	6	3%	106
10	3	15	2%	79

Calculate Your Strength Level

Female

Female Arnold Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	5 kg
Novice	8 kg
Intermediate	13 kg
Advanced	18 kg
Elite	24 kg

Bodyweight Ratio

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? (kg)

What is the average Arnold Press? The average Arnold Press weight for a female lifter is 13 kg (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 5 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	9	13	18
45	4	6	10	14	19
50	4	7	11	15	21
55	5	8	12	16	22
60	5	8	12	17	23
65	6	9	13	18	23
70	6	9	14	19	24
75	6	10	14	19	25
80	7	10	15	20	26
85	7	11	15	21	27
90	7	11	16	21	27
95	8	12	16	22	28
100	8	12	17	22	28
105	8	12	17	23	29
110	9	13	18	23	30
115	9	13	18	24	30
120	9	13	19	24	31

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	15	20
20	5	8	12	17	23
25	5	8	13	18	24
30	5	8	13	18	24
35	5	8	13	18	24
40	5	8	13	18	24
45	5	8	12	17	22
50	5	7	11	16	21
55	4	7	10	15	19
60	4	6	10	13	18
65	3	6	9	12	16
70	3	5	8	11	14
75	3	5	7	10	13
80	3	4	6	9	12
85	2	4	6	8	10
90	2	3	5	7	9

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

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

3x10 23%

3x8 14%

3x12 11%

4x10 9%

4x8 7%

4x12 6%

2x10 4%

3x15 3%

3x6 3%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	200
2	3	8	14%	119
3	3	12	11%	100
4	4	10	9%	77
5	4	8	7%	58
6	4	12	6%	49
7	2	10	4%	34
8	3	15	3%	29
9	3	6	3%	24
10	2	12	2%	18

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	9	16	25	35
55	5	10	18	27	38
60	6	12	19	29	40
65	7	13	21	31	42
70	8	14	22	33	44
75	9	15	24	34	46
80	9	16	25	36	48
85	10	17	26	38	50
90	11	18	28	39	52
95	12	19	29	41	54
100	13	20	30	42	55
105	13	21	31	43	57
110	14	22	32	45	58
115	15	23	34	46	60
120	16	24	35	47	61
125	16	25	36	49	63
130	17	26	37	50	64
135	18	26	38	51	65
140	18	27	39	52	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	21	31	42
20	8	15	24	35	48
25	8	15	24	36	49
30	8	15	24	36	49
35	8	15	24	36	49
40	8	15	24	36	49
45	8	14	23	34	46
50	8	14	22	32	43
55	7	13	20	30	40
60	6	11	18	27	37
65	6	10	17	24	33
70	5	9	15	22	30
75	5	8	13	20	27
80	4	7	12	17	24
85	4	7	11	16	21
90	3	6	10	14	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	737
2	3	8	12%	446
3	3	12	11%	397
4	4	10	9%	308
5	4	8	6%	206
6	2	10	4%	129
7	4	12	4%	128
8	2	12	3%	115
9	3	6	3%	106
10	3	15	2%	79

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	9	13	18
45	4	6	10	14	19
50	4	7	11	15	21
55	5	8	12	16	22
60	5	8	12	17	23
65	6	9	13	18	23
70	6	9	14	19	24
75	6	10	14	19	25
80	7	10	15	20	26
85	7	11	15	21	27
90	7	11	16	21	27
95	8	12	16	22	28
100	8	12	17	22	28
105	8	12	17	23	29
110	9	13	18	23	30
115	9	13	18	24	30
120	9	13	19	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	15	20
20	5	8	12	17	23
25	5	8	13	18	24
30	5	8	13	18	24
35	5	8	13	18	24
40	5	8	13	18	24
45	5	8	12	17	22
50	5	7	11	16	21
55	4	7	10	15	19
60	4	6	10	13	18
65	3	6	9	12	16
70	3	5	8	11	14
75	3	5	7	10	13
80	3	4	6	9	12
85	2	4	6	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	200
2	3	8	14%	119
3	3	12	11%	100
4	4	10	9%	77
5	4	8	7%	58
6	4	12	6%	49
7	2	10	4%	34
8	3	15	3%	29
9	3	6	3%	24
10	2	12	2%	18

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	9	16	25	35
55	5	10	18	27	38
60	6	12	19	29	40
65	7	13	21	31	42
70	8	14	22	33	44
75	9	15	24	34	46
80	9	16	25	36	48
85	10	17	26	38	50
90	11	18	28	39	52
95	12	19	29	41	54
100	13	20	30	42	55
105	13	21	31	43	57
110	14	22	32	45	58
115	15	23	34	46	60
120	16	24	35	47	61
125	16	25	36	49	63
130	17	26	37	50	64
135	18	26	38	51	65
140	18	27	39	52	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	21	31	42
20	8	15	24	35	48
25	8	15	24	36	49
30	8	15	24	36	49
35	8	15	24	36	49
40	8	15	24	36	49
45	8	14	23	34	46
50	8	14	22	32	43
55	7	13	20	30	40
60	6	11	18	27	37
65	6	10	17	24	33
70	5	9	15	22	30
75	5	8	13	20	27
80	4	7	12	17	24
85	4	7	11	16	21
90	3	6	10	14	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	737
2	3	8	12%	446
3	3	12	11%	397
4	4	10	9%	308
5	4	8	6%	206
6	2	10	4%	129
7	4	12	4%	128
8	2	12	3%	115
9	3	6	3%	106
10	3	15	2%	79

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	9	13	18
45	4	6	10	14	19
50	4	7	11	15	21
55	5	8	12	16	22
60	5	8	12	17	23
65	6	9	13	18	23
70	6	9	14	19	24
75	6	10	14	19	25
80	7	10	15	20	26
85	7	11	15	21	27
90	7	11	16	21	27
95	8	12	16	22	28
100	8	12	17	22	28
105	8	12	17	23	29
110	9	13	18	23	30
115	9	13	18	24	30
120	9	13	19	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	15	20
20	5	8	12	17	23
25	5	8	13	18	24
30	5	8	13	18	24
35	5	8	13	18	24
40	5	8	13	18	24
45	5	8	12	17	22
50	5	7	11	16	21
55	4	7	10	15	19
60	4	6	10	13	18
65	3	6	9	12	16
70	3	5	8	11	14
75	3	5	7	10	13
80	3	4	6	9	12
85	2	4	6	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	200
2	3	8	14%	119
3	3	12	11%	100
4	4	10	9%	77
5	4	8	7%	58
6	4	12	6%	49
7	2	10	4%	34
8	3	15	3%	29
9	3	6	3%	24
10	2	12	2%	18

Arnold Press Standards

Measured in kg

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

Male

Male Arnold Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Arnold Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	9	16	25	35
55	5	10	18	27	38
60	6	12	19	29	40
65	7	13	21	31	42
70	8	14	22	33	44
75	9	15	24	34	46
80	9	16	25	36	48
85	10	17	26	38	50
90	11	18	28	39	52
95	12	19	29	41	54
100	13	20	30	42	55
105	13	21	31	43	57
110	14	22	32	45	58
115	15	23	34	46	60
120	16	24	35	47	61
125	16	25	36	49	63
130	17	26	37	50	64
135	18	26	38	51	65
140	18	27	39	52	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	21	31	42
20	8	15	24	35	48
25	8	15	24	36	49
30	8	15	24	36	49
35	8	15	24	36	49
40	8	15	24	36	49
45	8	14	23	34	46
50	8	14	22	32	43
55	7	13	20	30	40
60	6	11	18	27	37
65	6	10	17	24	33
70	5	9	15	22	30
75	5	8	13	20	27
80	4	7	12	17	24
85	4	7	11	16	21
90	3	6	10	14	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	737
2	3	8	12%	446
3	3	12	11%	397
4	4	10	9%	308
5	4	8	6%	206
6	2	10	4%	129
7	4	12	4%	128
8	2	12	3%	115
9	3	6	3%	106
10	3	15	2%	79

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	9	13	18
45	4	6	10	14	19
50	4	7	11	15	21
55	5	8	12	16	22
60	5	8	12	17	23
65	6	9	13	18	23
70	6	9	14	19	24
75	6	10	14	19	25
80	7	10	15	20	26
85	7	11	15	21	27
90	7	11	16	21	27
95	8	12	16	22	28
100	8	12	17	22	28
105	8	12	17	23	29
110	9	13	18	23	30
115	9	13	18	24	30
120	9	13	19	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	15	20
20	5	8	12	17	23
25	5	8	13	18	24
30	5	8	13	18	24
35	5	8	13	18	24
40	5	8	13	18	24
45	5	8	12	17	22
50	5	7	11	16	21
55	4	7	10	15	19
60	4	6	10	13	18
65	3	6	9	12	16
70	3	5	8	11	14
75	3	5	7	10	13
80	3	4	6	9	12
85	2	4	6	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	200
2	3	8	14%	119
3	3	12	11%	100
4	4	10	9%	77
5	4	8	7%	58
6	4	12	6%	49
7	2	10	4%	34
8	3	15	3%	29
9	3	6	3%	24
10	2	12	2%	18