Dumbbell Shoulder Press

Dumbbell Shoulder Press Standards

Measured in lb

Dumbbell Shoulder Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Dumbbell Shoulder Press standards are based on 1,112,000 lifts by Strength Level users

Male Dumbbell Shoulder Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 29 lb
Novice 47 lb
Intermediate 71 lb
Advanced 100 lb
Elite 132 lb
Strength Level Bodyweight Ratio
Beginner 0.15x
Novice 0.25x
Intermediate 0.40x
Advanced 0.60x
Elite 0.75x

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 71 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

BW Beg. Nov. Int. Adv. Elite
110 13 25 41 61 84
120 16 29 46 68 92
130 19 33 51 74 99
140 22 37 56 79 106
150 25 41 61 85 112
160 28 44 65 91 118
170 31 48 70 96 124
180 34 52 74 101 130
190 37 55 79 106 136
200 40 59 83 111 141
210 43 62 87 115 146
220 45 66 91 120 151
230 48 69 95 124 156
240 51 72 98 128 161
250 54 75 102 133 166
260 56 78 106 137 170
270 59 81 109 141 175
280 61 84 112 145 179
290 64 87 116 148 183
300 66 90 119 152 188
310 69 93 122 156 192
Age Beg. Nov. Int. Adv. Elite
15 24 40 61 85 113
20 28 46 69 98 129
25 29 47 71 100 132
30 29 47 71 100 132
35 29 47 71 100 132
40 29 47 71 100 132
45 27 45 67 95 126
50 26 42 63 89 118
55 24 39 59 82 109
60 22 35 53 75 100
65 20 32 48 68 90
70 18 29 43 61 81
75 16 26 39 55 72
80 14 23 35 49 65
85 13 21 31 44 58
90 11 19 28 39 52

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 5%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Shoulder Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 12 lb
Novice 22 lb
Intermediate 34 lb
Advanced 50 lb
Elite 68 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.15x
Intermediate 0.25x
Advanced 0.35x
Elite 0.50x

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 34 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 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

BW Beg. Nov. Int. Adv. Elite
90 7 14 24 37 52
100 8 16 27 40 55
110 9 18 29 42 58
120 11 19 31 45 61
130 12 21 32 47 64
140 13 22 34 49 66
150 14 23 36 51 68
160 15 25 38 53 71
170 16 26 39 55 73
180 17 27 41 57 75
190 18 28 42 58 77
200 19 29 43 60 79
210 19 30 45 62 80
220 20 32 46 63 82
230 21 33 47 65 84
240 22 34 48 66 85
250 23 35 50 67 87
260 24 36 51 69 88
Age Beg. Nov. Int. Adv. Elite
15 10 18 29 43 58
20 12 21 34 49 66
25 12 22 34 50 68
30 12 22 34 50 68
35 12 22 34 50 68
40 12 22 34 50 68
45 12 21 33 48 64
50 11 19 31 45 60
55 10 18 28 41 56
60 9 16 26 38 51
65 8 15 23 34 46
70 7 13 21 31 41
75 7 12 19 27 37
80 6 11 17 24 33
85 5 9 15 22 30
90 5 9 14 20 27

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 11%
3x12 10%
4x10 9%
4x8 6%

Calculate Your Strength Level

lb
lb
years old

Recommended Program

For Dumbbell Shoulder Press we recommend following the Dumbbell PPL program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

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.