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.

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Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Shoulder Press standards are based on 1,245,445 lifts by Strength Level users

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♂ Male
♀ Female

Male Dumbbell Shoulder Press Standards (lb)

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

By Bodyweight
By 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%

2x10 4%

3x5 4%

3x6 4%

4x12 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	3005
2	3	8	12%	1907
3	3	12	8%	1208
4	4	10	7%	1088
5	4	8	5%	847
6	2	10	4%	665
7	3	5	4%	570
8	3	6	4%	547
9	4	12	3%	517
10	5	5	3%	463

Calculate Your Strength Level

Female Dumbbell Shoulder Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

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

By Bodyweight
By 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%

4x12 4%

2x10 4%

3x6 3%

3x15 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	876
2	3	8	11%	443
3	3	12	10%	403
4	4	10	9%	362
5	4	8	6%	226
6	4	12	4%	167
7	2	10	4%	161
8	3	6	3%	128
9	3	15	3%	112
10	5	5	3%	106

Calculate Your Strength Level

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.

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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.

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.

Male Dumbbell Shoulder Press Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Female Dumbbell Shoulder Press Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Recommended Program

Rate Your Lifts Against Other People

What do the strength standards mean?

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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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	876
2	3	8	11%	443
3	3	12	10%	403
4	4	10	9%	362
5	4	8	6%	226
6	4	12	4%	167
7	2	10	4%	161
8	3	6	3%	128
9	3	15	3%	112
10	5	5	3%	106

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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	876
2	3	8	11%	443
3	3	12	10%	403
4	4	10	9%	362
5	4	8	6%	226
6	4	12	4%	167
7	2	10	4%	161
8	3	6	3%	128
9	3	15	3%	112
10	5	5	3%	106

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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	876
2	3	8	11%	443
3	3	12	10%	403
4	4	10	9%	362
5	4	8	6%	226
6	4	12	4%	167
7	2	10	4%	161
8	3	6	3%	128
9	3	15	3%	112
10	5	5	3%	106