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.

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 (lb)

Weight

Strength Level	Weight
Beginner	21 lb
Novice	34 lb
Intermediate	52 lb
Advanced	74 lb
Elite	98 lb

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? (lb)

What is the average Arnold Press? The average Arnold Press weight for a male lifter is 52 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 21 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	21	35	52	72
120	13	24	38	56	76
130	15	26	41	60	80
140	17	28	44	63	84
150	18	31	47	66	88
160	20	33	49	69	92
170	22	35	52	72	95
180	23	37	54	75	98
190	25	39	57	78	102
200	26	41	59	81	105
210	28	42	61	83	108
220	29	44	63	86	110
230	31	46	65	88	113
240	32	48	67	91	116
250	33	49	69	93	119
260	35	51	71	95	121
270	36	52	73	97	123
280	37	54	75	99	126
290	39	56	77	101	128
300	40	57	79	103	130
310	41	59	80	105	133

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	29	44	63	84
20	20	33	51	72	96
25	21	34	52	74	98
30	21	34	52	74	98
35	21	34	52	74	98
40	21	34	52	74	98
45	19	32	49	70	93
50	18	30	46	66	87
55	17	28	43	60	80
60	15	25	39	55	73
65	14	23	35	50	66
70	12	21	32	45	60
75	11	19	28	40	54
80	10	17	25	36	48
85	9	15	23	32	43
90	8	13	20	29	39

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 lb
Novice	19 lb
Intermediate	27 lb
Advanced	37 lb
Elite	48 lb

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? (lb)

What is the average Arnold Press? The average Arnold Press weight for a female lifter is 27 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 12 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	14	22	30	40
100	10	16	23	32	41
110	11	17	24	33	43
120	11	17	25	34	45
130	12	18	26	36	46
140	13	19	27	37	47
150	13	20	28	38	49
160	14	21	29	39	50
170	15	21	30	40	51
180	15	22	31	41	52
190	16	23	32	42	53
200	16	23	32	43	54
210	17	24	33	43	55
220	17	25	34	44	56
230	18	25	34	45	57
240	18	26	35	46	57
250	19	26	36	46	58
260	19	27	36	47	59

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	16	23	32	41
20	12	18	27	36	47
25	12	19	27	37	48
30	12	19	27	37	48
35	12	19	27	37	48
40	12	19	27	37	48
45	12	18	26	35	46
50	11	17	24	33	43
55	10	16	22	30	39
60	9	14	20	28	36
65	8	13	18	25	32
70	8	12	17	23	29
75	7	10	15	20	26
80	6	9	13	18	23
85	5	8	12	16	21
90	5	7	11	15	19

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.

Calculate Your Strength

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
110	11	21	35	52	72
120	13	24	38	56	76
130	15	26	41	60	80
140	17	28	44	63	84
150	18	31	47	66	88
160	20	33	49	69	92
170	22	35	52	72	95
180	23	37	54	75	98
190	25	39	57	78	102
200	26	41	59	81	105
210	28	42	61	83	108
220	29	44	63	86	110
230	31	46	65	88	113
240	32	48	67	91	116
250	33	49	69	93	119
260	35	51	71	95	121
270	36	52	73	97	123
280	37	54	75	99	126
290	39	56	77	101	128
300	40	57	79	103	130
310	41	59	80	105	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	29	44	63	84
20	20	33	51	72	96
25	21	34	52	74	98
30	21	34	52	74	98
35	21	34	52	74	98
40	21	34	52	74	98
45	19	32	49	70	93
50	18	30	46	66	87
55	17	28	43	60	80
60	15	25	39	55	73
65	14	23	35	50	66
70	12	21	32	45	60
75	11	19	28	40	54
80	10	17	25	36	48
85	9	15	23	32	43
90	8	13	20	29	39

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
90	9	14	22	30	40
100	10	16	23	32	41
110	11	17	24	33	43
120	11	17	25	34	45
130	12	18	26	36	46
140	13	19	27	37	47
150	13	20	28	38	49
160	14	21	29	39	50
170	15	21	30	40	51
180	15	22	31	41	52
190	16	23	32	42	53
200	16	23	32	43	54
210	17	24	33	43	55
220	17	25	34	44	56
230	18	25	34	45	57
240	18	26	35	46	57
250	19	26	36	46	58
260	19	27	36	47	59

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	16	23	32	41
20	12	18	27	36	47
25	12	19	27	37	48
30	12	19	27	37	48
35	12	19	27	37	48
40	12	19	27	37	48
45	12	18	26	35	46
50	11	17	24	33	43
55	10	16	22	30	39
60	9	14	20	28	36
65	8	13	18	25	32
70	8	12	17	23	29
75	7	10	15	20	26
80	6	9	13	18	23
85	5	8	12	16	21
90	5	7	11	15	19

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
110	11	21	35	52	72
120	13	24	38	56	76
130	15	26	41	60	80
140	17	28	44	63	84
150	18	31	47	66	88
160	20	33	49	69	92
170	22	35	52	72	95
180	23	37	54	75	98
190	25	39	57	78	102
200	26	41	59	81	105
210	28	42	61	83	108
220	29	44	63	86	110
230	31	46	65	88	113
240	32	48	67	91	116
250	33	49	69	93	119
260	35	51	71	95	121
270	36	52	73	97	123
280	37	54	75	99	126
290	39	56	77	101	128
300	40	57	79	103	130
310	41	59	80	105	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	29	44	63	84
20	20	33	51	72	96
25	21	34	52	74	98
30	21	34	52	74	98
35	21	34	52	74	98
40	21	34	52	74	98
45	19	32	49	70	93
50	18	30	46	66	87
55	17	28	43	60	80
60	15	25	39	55	73
65	14	23	35	50	66
70	12	21	32	45	60
75	11	19	28	40	54
80	10	17	25	36	48
85	9	15	23	32	43
90	8	13	20	29	39

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
90	9	14	22	30	40
100	10	16	23	32	41
110	11	17	24	33	43
120	11	17	25	34	45
130	12	18	26	36	46
140	13	19	27	37	47
150	13	20	28	38	49
160	14	21	29	39	50
170	15	21	30	40	51
180	15	22	31	41	52
190	16	23	32	42	53
200	16	23	32	43	54
210	17	24	33	43	55
220	17	25	34	44	56
230	18	25	34	45	57
240	18	26	35	46	57
250	19	26	36	46	58
260	19	27	36	47	59

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	16	23	32	41
20	12	18	27	36	47
25	12	19	27	37	48
30	12	19	27	37	48
35	12	19	27	37	48
40	12	19	27	37	48
45	12	18	26	35	46
50	11	17	24	33	43
55	10	16	22	30	39
60	9	14	20	28	36
65	8	13	18	25	32
70	8	12	17	23	29
75	7	10	15	20	26
80	6	9	13	18	23
85	5	8	12	16	21
90	5	7	11	15	19

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 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

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	11	21	35	52	72
120	13	24	38	56	76
130	15	26	41	60	80
140	17	28	44	63	84
150	18	31	47	66	88
160	20	33	49	69	92
170	22	35	52	72	95
180	23	37	54	75	98
190	25	39	57	78	102
200	26	41	59	81	105
210	28	42	61	83	108
220	29	44	63	86	110
230	31	46	65	88	113
240	32	48	67	91	116
250	33	49	69	93	119
260	35	51	71	95	121
270	36	52	73	97	123
280	37	54	75	99	126
290	39	56	77	101	128
300	40	57	79	103	130
310	41	59	80	105	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	29	44	63	84
20	20	33	51	72	96
25	21	34	52	74	98
30	21	34	52	74	98
35	21	34	52	74	98
40	21	34	52	74	98
45	19	32	49	70	93
50	18	30	46	66	87
55	17	28	43	60	80
60	15	25	39	55	73
65	14	23	35	50	66
70	12	21	32	45	60
75	11	19	28	40	54
80	10	17	25	36	48
85	9	15	23	32	43
90	8	13	20	29	39

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
90	9	14	22	30	40
100	10	16	23	32	41
110	11	17	24	33	43
120	11	17	25	34	45
130	12	18	26	36	46
140	13	19	27	37	47
150	13	20	28	38	49
160	14	21	29	39	50
170	15	21	30	40	51
180	15	22	31	41	52
190	16	23	32	42	53
200	16	23	32	43	54
210	17	24	33	43	55
220	17	25	34	44	56
230	18	25	34	45	57
240	18	26	35	46	57
250	19	26	36	46	58
260	19	27	36	47	59

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	16	23	32	41
20	12	18	27	36	47
25	12	19	27	37	48
30	12	19	27	37	48
35	12	19	27	37	48
40	12	19	27	37	48
45	12	18	26	35	46
50	11	17	24	33	43
55	10	16	22	30	39
60	9	14	20	28	36
65	8	13	18	25	32
70	8	12	17	23	29
75	7	10	15	20	26
80	6	9	13	18	23
85	5	8	12	16	21
90	5	7	11	15	19

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