Dumbbell Shoulder Press Standards (lb)

The average Dumbbell Shoulder Press is 67 lb for men and 33 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Shoulder Press strength standards are based on 2,106,645 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Dumbbell Shoulder Press Standards (lb)

Weight

Strength Level	Weight
Beginner	29 lb
Novice	45 lb
Intermediate	67 lb
Advanced	93 lb
Elite	121 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.55x
Elite	0.70x

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

What is the average Dumbbell Shoulder Press? The average Dumbbell Shoulder Press weight for a male lifter is 67 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Shoulder Press? Male beginners should aim to lift 29 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	15	26	41	59	80
120	18	30	46	65	87
130	20	33	50	70	93
140	23	37	54	75	99
150	26	40	59	80	104
160	29	44	63	85	110
170	31	47	67	90	115
180	34	50	71	94	120
190	37	53	74	99	125
200	39	57	78	103	130
210	42	60	82	107	134
220	44	63	85	111	139
230	47	65	88	115	143
240	49	68	92	118	147
250	52	71	95	122	151
260	54	74	98	126	155
270	56	76	101	129	159
280	58	79	104	132	163
290	61	82	107	136	166
300	63	84	110	139	170
310	65	87	113	142	174

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	39	57	79	103
20	28	44	65	90	118
25	29	45	67	93	121
30	29	45	67	93	121
35	29	45	67	93	121
40	29	45	67	93	121
45	27	43	63	88	115
50	25	40	59	82	107
55	23	37	55	76	99
60	21	34	50	69	90
65	19	31	45	62	82
70	17	27	41	56	74
75	16	25	36	50	66
80	14	22	33	45	59
85	12	20	29	40	53
90	11	18	26	36	47

How many sets and reps of Dumbbell Shoulder Press should I do?

These are the most popular Dumbbell Shoulder Press workouts done by male lifters:

3x10 19%

3x8 12%

3x12 8%

4x10 7%

4x8 6%

2x10 4%

4x12 4%

3x6 3%

3x5 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	4022
2	3	8	12%	2502
3	3	12	8%	1700
4	4	10	7%	1545
5	4	8	6%	1162
6	2	10	4%	883
7	4	12	4%	733
8	3	6	3%	705
9	3	5	3%	671
10	5	5	3%	569

Female

Female Dumbbell Shoulder Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	13 lb
Novice	22 lb
Intermediate	33 lb
Advanced	47 lb
Elite	62 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.35x
Elite	0.45x

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

What is the average Dumbbell Shoulder Press? The average Dumbbell Shoulder Press weight for a female lifter is 33 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Shoulder Press? Female beginners should aim to lift 13 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	15	25	36	49
100	10	17	27	38	52
110	11	18	28	41	54
120	12	20	30	43	57
130	13	21	32	45	59
140	14	22	33	46	61
150	15	24	35	48	63
160	16	25	36	50	65
170	17	26	38	51	67
180	18	27	39	53	68
190	18	28	40	54	70
200	19	29	41	56	72
210	20	30	43	57	73
220	21	31	44	59	75
230	22	32	45	60	76
240	22	33	46	61	78
250	23	34	47	62	79
260	24	34	48	63	80

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	19	29	40	53
20	13	22	33	46	61
25	13	22	33	47	62
30	13	22	33	47	62
35	13	22	33	47	62
40	13	22	33	47	62
45	13	21	32	45	59
50	12	20	30	42	55
55	11	18	27	39	51
60	10	16	25	35	47
65	9	15	23	32	42
70	8	13	20	29	38
75	7	12	18	26	34
80	7	11	16	23	30
85	6	10	15	21	27
90	5	9	13	19	25

How many sets and reps of Dumbbell Shoulder Press should I do?

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

3x10 22%

3x8 12%

3x12 10%

4x10 9%

4x8 5%

4x12 5%

2x10 4%

3x6 3%

3x15 2%

3x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	1146
2	3	8	12%	612
3	3	12	10%	547
4	4	10	9%	463
5	4	8	5%	289
6	4	12	5%	250
7	2	10	4%	191
8	3	6	3%	184
9	3	15	2%	131
10	3	5	2%	122

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Shoulder Press strength standards

Strength Level analysed 621,197 qualifying results from 2,106,645 community lifts to produce our Dumbbell Shoulder Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	2,106,645
Qualifying results	621,197
Male results	540,746
Female results	80,451
Data start	19 March 2017
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	26	41	59	80
120	18	30	46	65	87
130	20	33	50	70	93
140	23	37	54	75	99
150	26	40	59	80	104
160	29	44	63	85	110
170	31	47	67	90	115
180	34	50	71	94	120
190	37	53	74	99	125
200	39	57	78	103	130
210	42	60	82	107	134
220	44	63	85	111	139
230	47	65	88	115	143
240	49	68	92	118	147
250	52	71	95	122	151
260	54	74	98	126	155
270	56	76	101	129	159
280	58	79	104	132	163
290	61	82	107	136	166
300	63	84	110	139	170
310	65	87	113	142	174

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	39	57	79	103
20	28	44	65	90	118
25	29	45	67	93	121
30	29	45	67	93	121
35	29	45	67	93	121
40	29	45	67	93	121
45	27	43	63	88	115
50	25	40	59	82	107
55	23	37	55	76	99
60	21	34	50	69	90
65	19	31	45	62	82
70	17	27	41	56	74
75	16	25	36	50	66
80	14	22	33	45	59
85	12	20	29	40	53
90	11	18	26	36	47

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	15	25	36	49
100	10	17	27	38	52
110	11	18	28	41	54
120	12	20	30	43	57
130	13	21	32	45	59
140	14	22	33	46	61
150	15	24	35	48	63
160	16	25	36	50	65
170	17	26	38	51	67
180	18	27	39	53	68
190	18	28	40	54	70
200	19	29	41	56	72
210	20	30	43	57	73
220	21	31	44	59	75
230	22	32	45	60	76
240	22	33	46	61	78
250	23	34	47	62	79
260	24	34	48	63	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	19	29	40	53
20	13	22	33	46	61
25	13	22	33	47	62
30	13	22	33	47	62
35	13	22	33	47	62
40	13	22	33	47	62
45	13	21	32	45	59
50	12	20	30	42	55
55	11	18	27	39	51
60	10	16	25	35	47
65	9	15	23	32	42
70	8	13	20	29	38
75	7	12	18	26	34
80	7	11	16	23	30
85	6	10	15	21	27
90	5	9	13	19	25

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	26	41	59	80
120	18	30	46	65	87
130	20	33	50	70	93
140	23	37	54	75	99
150	26	40	59	80	104
160	29	44	63	85	110
170	31	47	67	90	115
180	34	50	71	94	120
190	37	53	74	99	125
200	39	57	78	103	130
210	42	60	82	107	134
220	44	63	85	111	139
230	47	65	88	115	143
240	49	68	92	118	147
250	52	71	95	122	151
260	54	74	98	126	155
270	56	76	101	129	159
280	58	79	104	132	163
290	61	82	107	136	166
300	63	84	110	139	170
310	65	87	113	142	174

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	39	57	79	103
20	28	44	65	90	118
25	29	45	67	93	121
30	29	45	67	93	121
35	29	45	67	93	121
40	29	45	67	93	121
45	27	43	63	88	115
50	25	40	59	82	107
55	23	37	55	76	99
60	21	34	50	69	90
65	19	31	45	62	82
70	17	27	41	56	74
75	16	25	36	50	66
80	14	22	33	45	59
85	12	20	29	40	53
90	11	18	26	36	47

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	15	25	36	49
100	10	17	27	38	52
110	11	18	28	41	54
120	12	20	30	43	57
130	13	21	32	45	59
140	14	22	33	46	61
150	15	24	35	48	63
160	16	25	36	50	65
170	17	26	38	51	67
180	18	27	39	53	68
190	18	28	40	54	70
200	19	29	41	56	72
210	20	30	43	57	73
220	21	31	44	59	75
230	22	32	45	60	76
240	22	33	46	61	78
250	23	34	47	62	79
260	24	34	48	63	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	19	29	40	53
20	13	22	33	46	61
25	13	22	33	47	62
30	13	22	33	47	62
35	13	22	33	47	62
40	13	22	33	47	62
45	13	21	32	45	59
50	12	20	30	42	55
55	11	18	27	39	51
60	10	16	25	35	47
65	9	15	23	32	42
70	8	13	20	29	38
75	7	12	18	26	34
80	7	11	16	23	30
85	6	10	15	21	27
90	5	9	13	19	25

Dumbbell Shoulder Press Standards (lb)

Male

Male Dumbbell Shoulder Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Shoulder Press should I do?

Female

Female Dumbbell Shoulder Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Shoulder Press should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Shoulder Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	26	41	59	80
120	18	30	46	65	87
130	20	33	50	70	93
140	23	37	54	75	99
150	26	40	59	80	104
160	29	44	63	85	110
170	31	47	67	90	115
180	34	50	71	94	120
190	37	53	74	99	125
200	39	57	78	103	130
210	42	60	82	107	134
220	44	63	85	111	139
230	47	65	88	115	143
240	49	68	92	118	147
250	52	71	95	122	151
260	54	74	98	126	155
270	56	76	101	129	159
280	58	79	104	132	163
290	61	82	107	136	166
300	63	84	110	139	170
310	65	87	113	142	174

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	39	57	79	103
20	28	44	65	90	118
25	29	45	67	93	121
30	29	45	67	93	121
35	29	45	67	93	121
40	29	45	67	93	121
45	27	43	63	88	115
50	25	40	59	82	107
55	23	37	55	76	99
60	21	34	50	69	90
65	19	31	45	62	82
70	17	27	41	56	74
75	16	25	36	50	66
80	14	22	33	45	59
85	12	20	29	40	53
90	11	18	26	36	47

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	15	25	36	49
100	10	17	27	38	52
110	11	18	28	41	54
120	12	20	30	43	57
130	13	21	32	45	59
140	14	22	33	46	61
150	15	24	35	48	63
160	16	25	36	50	65
170	17	26	38	51	67
180	18	27	39	53	68
190	18	28	40	54	70
200	19	29	41	56	72
210	20	30	43	57	73
220	21	31	44	59	75
230	22	32	45	60	76
240	22	33	46	61	78
250	23	34	47	62	79
260	24	34	48	63	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	19	29	40	53
20	13	22	33	46	61
25	13	22	33	47	62
30	13	22	33	47	62
35	13	22	33	47	62
40	13	22	33	47	62
45	13	21	32	45	59
50	12	20	30	42	55
55	11	18	27	39	51
60	10	16	25	35	47
65	9	15	23	32	42
70	8	13	20	29	38
75	7	12	18	26	34
80	7	11	16	23	30
85	6	10	15	21	27
90	5	9	13	19	25