These are the most popular Arnold Press workouts done by male lifters:
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.
Male
Male Arnold Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 19 lb |
Novice | 34 lb |
Intermediate | 54 lb |
Advanced | 79 lb |
Elite | 107 lb |
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? (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.
By Weight and Age
By Bodyweight
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 |
By Age
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?
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 (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 11 lb |
Novice | 19 lb |
Intermediate | 28 lb |
Advanced | 39 lb |
Elite | 52 lb |
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? (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.
By Weight and Age
By Bodyweight
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 |
By Age
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 | 16 | 21 |
How many sets and reps of Arnold Press should I do?
These are the most popular Arnold Press workouts done by female lifters:
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
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |
More Exercises
Other Languages
- Arnold Press (EN)
- Arnold-Drücken (DE)
- Press Arnold (ES)
- Presse Arnold (FR)
- Arnoldki (PL)
- Pressa alla Arnold (IT)
- Prensa de Arnold (PT)