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 1,314,683 lifts by Strength Level users

Male Dumbbell Shoulder Press Standards (kg)

Entire Community

Strength Level Weight
Beginner 13 kg
Novice 21 kg
Intermediate 32 kg
Advanced 45 kg
Elite 60 kg
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? (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

BW Beg. Nov. Int. Adv. Elite
50 6 11 19 28 38
55 8 13 21 31 42
60 9 15 24 34 46
65 11 17 26 37 49
70 12 19 29 40 52
75 14 21 31 42 55
80 15 23 33 45 58
85 16 25 35 47 61
90 18 26 37 50 64
95 19 28 39 52 66
100 21 30 41 54 69
105 22 31 43 57 71
110 23 33 45 59 74
115 25 35 47 61 76
120 26 36 49 63 78
125 27 38 50 65 80
130 29 39 52 67 83
135 30 41 54 69 85
140 31 42 55 70 87
Age Beg. Nov. Int. Adv. Elite
15 11 18 27 39 51
20 13 21 31 44 59
25 13 21 32 45 60
30 13 21 32 45 60
35 13 21 32 45 60
40 13 21 32 45 60
45 12 20 31 43 57
50 12 19 29 40 53
55 11 18 27 37 49
60 10 16 24 34 45
65 9 15 22 31 41
70 8 13 20 28 37
75 7 12 18 25 33
80 6 10 16 22 29
85 6 9 14 20 26
90 5 8 13 18 24

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 Level Weight
Beginner 6 kg
Novice 10 kg
Intermediate 16 kg
Advanced 23 kg
Elite 31 kg
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? (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

BW Beg. Nov. Int. Adv. Elite
40 3 6 11 17 23
45 4 7 12 18 25
50 4 8 13 19 26
55 5 9 14 20 28
60 5 9 15 22 29
65 6 10 16 23 30
70 6 11 17 24 31
75 7 11 17 25 33
80 7 12 18 25 34
85 8 13 19 26 35
90 8 13 20 27 35
95 9 14 20 28 36
100 9 14 21 29 37
105 10 15 22 29 38
110 10 15 22 30 39
115 10 16 23 31 40
120 11 16 23 31 40
Age Beg. Nov. Int. Adv. Elite
15 5 8 13 19 26
20 5 10 15 22 30
25 6 10 16 23 31
30 6 10 16 23 31
35 6 10 16 23 31
40 6 10 16 23 31
45 5 9 15 22 29
50 5 9 14 20 27
55 5 8 13 19 25
60 4 7 12 17 23
65 4 7 11 15 21
70 3 6 10 14 19
75 3 5 9 12 17
80 3 5 8 11 15
85 2 4 7 10 13
90 2 4 6 9 12

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 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

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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.