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 224,991 lifts by Strength Level users

Male
Female

Male

Male Arnold Press Standards (kg)

Weight

Strength Level	Weight
Beginner	9 kg
Novice	16 kg
Intermediate	24 kg
Advanced	34 kg
Elite	45 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.55x

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 9 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	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	8	13	20	29	39
70	9	14	22	31	41
75	9	15	23	32	42
80	10	16	24	34	44
85	11	17	25	35	46
90	12	18	27	36	47
95	13	19	28	38	49
100	13	20	29	39	50
105	14	21	30	40	52
110	15	22	31	41	53
115	15	23	32	42	54
120	16	23	33	44	55
125	17	24	34	45	57
130	17	25	35	46	58
135	18	26	35	47	59
140	19	26	36	48	60

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	13	20	29	38
20	9	15	23	33	43
25	9	16	24	34	45
30	9	16	24	34	45
35	9	16	24	34	45
40	9	16	24	34	45
45	9	15	22	32	42
50	8	14	21	30	40
55	8	13	19	27	36
60	7	12	18	25	33
65	6	10	16	23	30
70	6	9	14	20	27
75	5	8	13	18	24
80	5	8	12	16	22
85	4	7	10	15	20
90	4	6	9	13	18

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	6 kg
Novice	9 kg
Intermediate	12 kg
Advanced	17 kg
Elite	22 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.20x
Advanced	0.25x
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 12 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 6 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	4	6	10	14	18
45	4	7	10	14	19
50	5	8	11	15	20
55	5	8	12	16	20
60	6	8	12	16	21
65	6	9	13	17	22
70	6	9	13	17	22
75	6	10	13	18	23
80	7	10	14	18	23
85	7	10	14	19	24
90	7	11	15	19	24
95	8	11	15	20	25
100	8	11	15	20	25
105	8	11	16	20	26
110	8	12	16	21	26
115	9	12	16	21	26
120	9	12	17	22	27

By Age

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

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	8	13	20	29	39
70	9	14	22	31	41
75	9	15	23	32	42
80	10	16	24	34	44
85	11	17	25	35	46
90	12	18	27	36	47
95	13	19	28	38	49
100	13	20	29	39	50
105	14	21	30	40	52
110	15	22	31	41	53
115	15	23	32	42	54
120	16	23	33	44	55
125	17	24	34	45	57
130	17	25	35	46	58
135	18	26	35	47	59
140	19	26	36	48	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	13	20	29	38
20	9	15	23	33	43
25	9	16	24	34	45
30	9	16	24	34	45
35	9	16	24	34	45
40	9	16	24	34	45
45	9	15	22	32	42
50	8	14	21	30	40
55	8	13	19	27	36
60	7	12	18	25	33
65	6	10	16	23	30
70	6	9	14	20	27
75	5	8	13	18	24
80	5	8	12	16	22
85	4	7	10	15	20
90	4	6	9	13	18

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	4	6	10	14	18
45	4	7	10	14	19
50	5	8	11	15	20
55	5	8	12	16	20
60	6	8	12	16	21
65	6	9	13	17	22
70	6	9	13	17	22
75	6	10	13	18	23
80	7	10	14	18	23
85	7	10	14	19	24
90	7	11	15	19	24
95	8	11	15	20	25
100	8	11	15	20	25
105	8	11	16	20	26
110	8	12	16	21	26
115	9	12	16	21	26
120	9	12	17	22	27

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	7	11	14	19
20	5	8	12	16	21
25	6	9	12	17	22
30	6	9	12	17	22
35	6	9	12	17	22
40	6	9	12	17	22
45	5	8	12	16	21
50	5	8	11	15	19
55	5	7	10	14	18
60	4	6	9	13	16
65	4	6	8	11	15
70	3	5	8	10	13
75	3	5	7	9	12
80	3	4	6	8	11
85	2	4	5	7	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	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	8	13	20	29	39
70	9	14	22	31	41
75	9	15	23	32	42
80	10	16	24	34	44
85	11	17	25	35	46
90	12	18	27	36	47
95	13	19	28	38	49
100	13	20	29	39	50
105	14	21	30	40	52
110	15	22	31	41	53
115	15	23	32	42	54
120	16	23	33	44	55
125	17	24	34	45	57
130	17	25	35	46	58
135	18	26	35	47	59
140	19	26	36	48	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	13	20	29	38
20	9	15	23	33	43
25	9	16	24	34	45
30	9	16	24	34	45
35	9	16	24	34	45
40	9	16	24	34	45
45	9	15	22	32	42
50	8	14	21	30	40
55	8	13	19	27	36
60	7	12	18	25	33
65	6	10	16	23	30
70	6	9	14	20	27
75	5	8	13	18	24
80	5	8	12	16	22
85	4	7	10	15	20
90	4	6	9	13	18

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	4	6	10	14	18
45	4	7	10	14	19
50	5	8	11	15	20
55	5	8	12	16	20
60	6	8	12	16	21
65	6	9	13	17	22
70	6	9	13	17	22
75	6	10	13	18	23
80	7	10	14	18	23
85	7	10	14	19	24
90	7	11	15	19	24
95	8	11	15	20	25
100	8	11	15	20	25
105	8	11	16	20	26
110	8	12	16	21	26
115	9	12	16	21	26
120	9	12	17	22	27

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	8	13	20	29	39
70	9	14	22	31	41
75	9	15	23	32	42
80	10	16	24	34	44
85	11	17	25	35	46
90	12	18	27	36	47
95	13	19	28	38	49
100	13	20	29	39	50
105	14	21	30	40	52
110	15	22	31	41	53
115	15	23	32	42	54
120	16	23	33	44	55
125	17	24	34	45	57
130	17	25	35	46	58
135	18	26	35	47	59
140	19	26	36	48	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	13	20	29	38
20	9	15	23	33	43
25	9	16	24	34	45
30	9	16	24	34	45
35	9	16	24	34	45
40	9	16	24	34	45
45	9	15	22	32	42
50	8	14	21	30	40
55	8	13	19	27	36
60	7	12	18	25	33
65	6	10	16	23	30
70	6	9	14	20	27
75	5	8	13	18	24
80	5	8	12	16	22
85	4	7	10	15	20
90	4	6	9	13	18

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	4	6	10	14	18
45	4	7	10	14	19
50	5	8	11	15	20
55	5	8	12	16	20
60	6	8	12	16	21
65	6	9	13	17	22
70	6	9	13	17	22
75	6	10	13	18	23
80	7	10	14	18	23
85	7	10	14	19	24
90	7	11	15	19	24
95	8	11	15	20	25
100	8	11	15	20	25
105	8	11	16	20	26
110	8	12	16	21	26
115	9	12	16	21	26
120	9	12	17	22	27

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