Dumbbell Z Press Standards (lb)

The average Dumbbell Z Press is 57 lb for men and 31 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Z Press strength standards are based on 47,400 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Dumbbell Z Press Standards (lb)

Weight

Strength Level	Weight
Beginner	14 lb
Novice	31 lb
Intermediate	57 lb
Advanced	91 lb
Elite	130 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.30x
Advanced	0.50x
Elite	0.75x

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

What is the average Dumbbell Z Press? The average Dumbbell Z Press weight for a male lifter is 57 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Z Press? Male beginners should aim to lift 14 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	4	14	31	55	85
120	5	16	35	61	91
130	7	19	39	66	98
140	8	22	43	71	104
150	10	25	47	76	110
160	12	27	50	80	116
170	14	30	54	85	121
180	15	33	57	89	126
190	17	35	61	94	131
200	19	38	64	98	136
210	21	40	67	102	141
220	23	43	71	106	145
230	24	45	74	109	150
240	26	48	77	113	154
250	28	50	80	117	158
260	30	52	83	120	163
270	31	54	86	124	166
280	33	57	88	127	170
290	35	59	91	130	174
300	36	61	94	133	178
310	38	63	96	137	181

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	49	77	111
20	13	30	55	88	127
25	14	31	57	91	130
30	14	31	57	91	130
35	14	31	57	91	130
40	14	31	57	91	130
45	13	29	54	86	123
50	12	27	50	80	115
55	11	25	47	74	106
60	10	23	42	68	97
65	9	21	38	61	88
70	8	19	35	55	79
75	7	17	31	49	71
80	7	15	28	44	63
85	6	14	25	40	57
90	5	12	22	36	51

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

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

3x10 17%

4x8 13%

3x12 12%

3x8 8%

4x12 8%

4x10 8%

5x10 4%

4x15 4%

3x7 3%

3x5 3%

4x9 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	13
2	4	8	13%	10
3	3	12	12%	9
4	3	8	8%	6
4	4	12	8%	6
4	4	10	8%	6
7	5	10	4%	3
7	4	15	4%	3
9	3	7	3%	2
9	3	5	3%	2
9	4	9	3%	2

Female

Female Dumbbell Z Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	14 lb
Novice	22 lb
Intermediate	31 lb
Advanced	42 lb
Elite	54 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.20x
Advanced	0.30x
Elite	0.35x

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

What is the average Dumbbell Z Press? The average Dumbbell Z Press weight for a female lifter is 31 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Z Press? Female beginners should aim to lift 14 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	10	15	23	32	42
100	11	17	25	34	44
110	12	18	26	36	46
120	13	19	27	37	48
130	14	20	29	39	50
140	14	21	30	40	51
150	15	22	31	42	53
160	16	23	32	43	54
170	17	24	33	44	56
180	18	25	34	45	57
190	18	26	35	46	58
200	19	27	36	47	59
210	20	28	37	48	61
220	20	28	38	49	62
230	21	29	39	50	63
240	21	30	40	51	64
250	22	30	41	52	65
260	23	31	41	53	66

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	18	26	36	46
20	14	21	30	41	53
25	14	22	31	42	54
30	14	22	31	42	54
35	14	22	31	42	54
40	14	22	31	42	54
45	14	21	29	40	51
50	13	19	27	37	48
55	12	18	25	34	44
60	11	16	23	31	40
65	10	15	21	28	36
70	9	13	19	25	33
75	8	12	17	23	29
80	7	11	15	20	26
85	6	9	14	18	24
90	6	9	12	16	21

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

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

3x8 29%

3x10 19%

3x7 10%

2x15 5%

5x5 5%

4x9 5%

4x10 5%

4x8 5%

2x8 5%

2x12 5%

4x4 5%

3x5 5%

Rank	Sets	Reps	Percent	Workouts
1	3	8	29%	6
2	3	10	19%	4
3	3	7	10%	2
4	2	15	5%	1
4	5	5	5%	1
4	4	9	5%	1
4	4	10	5%	1
4	4	8	5%	1
4	2	8	5%	1
4	2	12	5%	1
4	4	4	5%	1
4	3	5	5%	1

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 Z Press strength standards

Strength Level analysed 823 qualifying results from 47,400 community lifts to produce our Dumbbell Z Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	47,400
Qualifying results	823
Male results	622
Female results	201
Data start	16 August 2020
Data cutoff	25 February 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	4	14	31	55	85
120	5	16	35	61	91
130	7	19	39	66	98
140	8	22	43	71	104
150	10	25	47	76	110
160	12	27	50	80	116
170	14	30	54	85	121
180	15	33	57	89	126
190	17	35	61	94	131
200	19	38	64	98	136
210	21	40	67	102	141
220	23	43	71	106	145
230	24	45	74	109	150
240	26	48	77	113	154
250	28	50	80	117	158
260	30	52	83	120	163
270	31	54	86	124	166
280	33	57	88	127	170
290	35	59	91	130	174
300	36	61	94	133	178
310	38	63	96	137	181

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	49	77	111
20	13	30	55	88	127
25	14	31	57	91	130
30	14	31	57	91	130
35	14	31	57	91	130
40	14	31	57	91	130
45	13	29	54	86	123
50	12	27	50	80	115
55	11	25	47	74	106
60	10	23	42	68	97
65	9	21	38	61	88
70	8	19	35	55	79
75	7	17	31	49	71
80	7	15	28	44	63
85	6	14	25	40	57
90	5	12	22	36	51

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	13
2	4	8	13%	10
3	3	12	12%	9
4	3	8	8%	6
4	4	12	8%	6
4	4	10	8%	6
7	5	10	4%	3
7	4	15	4%	3
9	3	7	3%	2
9	3	5	3%	2
9	4	9	3%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	15	23	32	42
100	11	17	25	34	44
110	12	18	26	36	46
120	13	19	27	37	48
130	14	20	29	39	50
140	14	21	30	40	51
150	15	22	31	42	53
160	16	23	32	43	54
170	17	24	33	44	56
180	18	25	34	45	57
190	18	26	35	46	58
200	19	27	36	47	59
210	20	28	37	48	61
220	20	28	38	49	62
230	21	29	39	50	63
240	21	30	40	51	64
250	22	30	41	52	65
260	23	31	41	53	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	18	26	36	46
20	14	21	30	41	53
25	14	22	31	42	54
30	14	22	31	42	54
35	14	22	31	42	54
40	14	22	31	42	54
45	14	21	29	40	51
50	13	19	27	37	48
55	12	18	25	34	44
60	11	16	23	31	40
65	10	15	21	28	36
70	9	13	19	25	33
75	8	12	17	23	29
80	7	11	15	20	26
85	6	9	14	18	24
90	6	9	12	16	21

Rank	Sets	Reps	Percent	Workouts
1	3	8	29%	6
2	3	10	19%	4
3	3	7	10%	2
4	2	15	5%	1
4	5	5	5%	1
4	4	9	5%	1
4	4	10	5%	1
4	4	8	5%	1
4	2	8	5%	1
4	2	12	5%	1
4	4	4	5%	1
4	3	5	5%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	14	31	55	85
120	5	16	35	61	91
130	7	19	39	66	98
140	8	22	43	71	104
150	10	25	47	76	110
160	12	27	50	80	116
170	14	30	54	85	121
180	15	33	57	89	126
190	17	35	61	94	131
200	19	38	64	98	136
210	21	40	67	102	141
220	23	43	71	106	145
230	24	45	74	109	150
240	26	48	77	113	154
250	28	50	80	117	158
260	30	52	83	120	163
270	31	54	86	124	166
280	33	57	88	127	170
290	35	59	91	130	174
300	36	61	94	133	178
310	38	63	96	137	181

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	49	77	111
20	13	30	55	88	127
25	14	31	57	91	130
30	14	31	57	91	130
35	14	31	57	91	130
40	14	31	57	91	130
45	13	29	54	86	123
50	12	27	50	80	115
55	11	25	47	74	106
60	10	23	42	68	97
65	9	21	38	61	88
70	8	19	35	55	79
75	7	17	31	49	71
80	7	15	28	44	63
85	6	14	25	40	57
90	5	12	22	36	51

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	13
2	4	8	13%	10
3	3	12	12%	9
4	3	8	8%	6
4	4	12	8%	6
4	4	10	8%	6
7	5	10	4%	3
7	4	15	4%	3
9	3	7	3%	2
9	3	5	3%	2
9	4	9	3%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	15	23	32	42
100	11	17	25	34	44
110	12	18	26	36	46
120	13	19	27	37	48
130	14	20	29	39	50
140	14	21	30	40	51
150	15	22	31	42	53
160	16	23	32	43	54
170	17	24	33	44	56
180	18	25	34	45	57
190	18	26	35	46	58
200	19	27	36	47	59
210	20	28	37	48	61
220	20	28	38	49	62
230	21	29	39	50	63
240	21	30	40	51	64
250	22	30	41	52	65
260	23	31	41	53	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	18	26	36	46
20	14	21	30	41	53
25	14	22	31	42	54
30	14	22	31	42	54
35	14	22	31	42	54
40	14	22	31	42	54
45	14	21	29	40	51
50	13	19	27	37	48
55	12	18	25	34	44
60	11	16	23	31	40
65	10	15	21	28	36
70	9	13	19	25	33
75	8	12	17	23	29
80	7	11	15	20	26
85	6	9	14	18	24
90	6	9	12	16	21

Rank	Sets	Reps	Percent	Workouts
1	3	8	29%	6
2	3	10	19%	4
3	3	7	10%	2
4	2	15	5%	1
4	5	5	5%	1
4	4	9	5%	1
4	4	10	5%	1
4	4	8	5%	1
4	2	8	5%	1
4	2	12	5%	1
4	4	4	5%	1
4	3	5	5%	1

Dumbbell Z Press Standards (lb)

Male

Male Dumbbell Z Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Z Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Z Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	14	31	55	85
120	5	16	35	61	91
130	7	19	39	66	98
140	8	22	43	71	104
150	10	25	47	76	110
160	12	27	50	80	116
170	14	30	54	85	121
180	15	33	57	89	126
190	17	35	61	94	131
200	19	38	64	98	136
210	21	40	67	102	141
220	23	43	71	106	145
230	24	45	74	109	150
240	26	48	77	113	154
250	28	50	80	117	158
260	30	52	83	120	163
270	31	54	86	124	166
280	33	57	88	127	170
290	35	59	91	130	174
300	36	61	94	133	178
310	38	63	96	137	181

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	49	77	111
20	13	30	55	88	127
25	14	31	57	91	130
30	14	31	57	91	130
35	14	31	57	91	130
40	14	31	57	91	130
45	13	29	54	86	123
50	12	27	50	80	115
55	11	25	47	74	106
60	10	23	42	68	97
65	9	21	38	61	88
70	8	19	35	55	79
75	7	17	31	49	71
80	7	15	28	44	63
85	6	14	25	40	57
90	5	12	22	36	51

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	13
2	4	8	13%	10
3	3	12	12%	9
4	3	8	8%	6
4	4	12	8%	6
4	4	10	8%	6
7	5	10	4%	3
7	4	15	4%	3
9	3	7	3%	2
9	3	5	3%	2
9	4	9	3%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	15	23	32	42
100	11	17	25	34	44
110	12	18	26	36	46
120	13	19	27	37	48
130	14	20	29	39	50
140	14	21	30	40	51
150	15	22	31	42	53
160	16	23	32	43	54
170	17	24	33	44	56
180	18	25	34	45	57
190	18	26	35	46	58
200	19	27	36	47	59
210	20	28	37	48	61
220	20	28	38	49	62
230	21	29	39	50	63
240	21	30	40	51	64
250	22	30	41	52	65
260	23	31	41	53	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	18	26	36	46
20	14	21	30	41	53
25	14	22	31	42	54
30	14	22	31	42	54
35	14	22	31	42	54
40	14	22	31	42	54
45	14	21	29	40	51
50	13	19	27	37	48
55	12	18	25	34	44
60	11	16	23	31	40
65	10	15	21	28	36
70	9	13	19	25	33
75	8	12	17	23	29
80	7	11	15	20	26
85	6	9	14	18	24
90	6	9	12	16	21

Rank	Sets	Reps	Percent	Workouts
1	3	8	29%	6
2	3	10	19%	4
3	3	7	10%	2
4	2	15	5%	1
4	5	5	5%	1
4	4	9	5%	1
4	4	10	5%	1
4	4	8	5%	1
4	2	8	5%	1
4	2	12	5%	1
4	4	4	5%	1
4	3	5	5%	1