Dumbbell Shoulder Press

Dumbbell Shoulder Press Standards

Measured in kg

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 1,592,118 lifts by Strength Level users

Male Dumbbell Shoulder Press Standards (kg)

Entire Community

Strength LevelWeight
Beginner13 kg
Novice21 kg
Intermediate32 kg
Advanced45 kg
Elite60 kg
Strength LevelBodyweight Ratio
Beginner0.15x
Novice0.25x
Intermediate0.40x
Advanced0.60x
Elite0.75x

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

What is the average Dumbbell Shoulder Press? The average Dumbbell Shoulder Press weight for a male lifter is 32 kg (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 13 kg (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

BWBeg.Nov.Int.Adv.Elite
50611192838
55813213142
60915243446
651117263749
701219294052
751421314255
801523334558
851625354761
901826375064
951928395266
1002130415469
1052231435771
1102333455974
1152535476176
1202636496378
1252738506580
1302939526783
1353041546985
1403142557087
AgeBeg.Nov.Int.Adv.Elite
151118273951
201321314459
251321324560
301321324560
351321324560
401321324560
451220314357
501219294053
551118273749
601016243445
65915223141
70813202837
75712182533
80610162229
8569142026
9058131824

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%

Calculate Your Strength Level

kg
kg
years old

Female Dumbbell Shoulder Press Standards (kg)

Entire Community

Strength LevelWeight
Beginner6 kg
Novice10 kg
Intermediate16 kg
Advanced23 kg
Elite31 kg
Strength LevelBodyweight Ratio
Beginner0.10x
Novice0.15x
Intermediate0.25x
Advanced0.35x
Elite0.50x

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

What is the average Dumbbell Shoulder Press? The average Dumbbell Shoulder Press weight for a female lifter is 16 kg (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 6 kg (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

BWBeg.Nov.Int.Adv.Elite
4036111723
4547121825
5048131926
5559142028
6059152229
65610162330
70611172431
75711172533
80712182534
85813192635
90813202735
95914202836
100914212937
1051015222938
1101015223039
1151016233140
1201116233140
AgeBeg.Nov.Int.Adv.Elite
1558131926
20510152230
25610162331
30610162331
35610162331
40610162331
4559152229
5059142027
5558131925
6047121723
6547111521
7036101419
753591217
803581115
852471013
90246912

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%

Calculate Your Strength Level

kg
kg
years old

Recommended Program

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

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get 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.

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.