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 143,109 lifts by Strength Level users

Male
Female

Male

Male Arnold Press Standards (lb)

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.

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	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?

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	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.

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	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:

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

Looking to take your strength to the next level?

Boostcamp is the last lifting app you'll ever need. Follow proven programs, create custom programs, and track workouts–all for free.

Get Boostcamp for free on iOS and Android:

★★★★★ 4.8 Stars with 10,000+ Ratings

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	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

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	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	16	21

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	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

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	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	16	21

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

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
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

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	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	16	21

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