The average Dumbbell Z Press is 26 kg for men and 14 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.
| Strength Level | Weight |
|---|---|
| Beginner | 6 kg |
| Novice | 14 kg |
| Intermediate | 26 kg |
| Advanced | 41 kg |
| Elite | 59 kg |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10x |
| Novice | 0.15x |
| Intermediate | 0.30x |
| Advanced | 0.50x |
| Elite | 0.75x |
What is the average Dumbbell Z Press? The average Dumbbell Z Press weight for a male lifter is 26 kg (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 6 kg (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 50 | 2 | 6 | 14 | 25 | 39 |
| 55 | 2 | 8 | 16 | 28 | 42 |
| 60 | 3 | 9 | 18 | 30 | 45 |
| 65 | 4 | 10 | 20 | 33 | 48 |
| 70 | 5 | 12 | 22 | 35 | 51 |
| 75 | 6 | 13 | 24 | 38 | 54 |
| 80 | 7 | 14 | 25 | 40 | 56 |
| 85 | 8 | 16 | 27 | 42 | 59 |
| 90 | 8 | 17 | 29 | 44 | 61 |
| 95 | 9 | 18 | 31 | 46 | 64 |
| 100 | 10 | 19 | 32 | 48 | 66 |
| 105 | 11 | 21 | 34 | 50 | 68 |
| 110 | 12 | 22 | 35 | 52 | 70 |
| 115 | 13 | 23 | 37 | 53 | 73 |
| 120 | 14 | 24 | 38 | 55 | 75 |
| 125 | 15 | 25 | 40 | 57 | 77 |
| 130 | 15 | 26 | 41 | 59 | 78 |
| 135 | 16 | 27 | 42 | 60 | 80 |
| 140 | 17 | 29 | 44 | 62 | 82 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 5 | 12 | 22 | 35 | 50 |
| 20 | 6 | 14 | 25 | 40 | 57 |
| 25 | 6 | 14 | 26 | 41 | 59 |
| 30 | 6 | 14 | 26 | 41 | 59 |
| 35 | 6 | 14 | 26 | 41 | 59 |
| 40 | 6 | 14 | 26 | 41 | 59 |
| 45 | 6 | 13 | 24 | 39 | 56 |
| 50 | 5 | 12 | 23 | 36 | 52 |
| 55 | 5 | 12 | 21 | 34 | 48 |
| 60 | 5 | 11 | 19 | 31 | 44 |
| 65 | 4 | 10 | 17 | 28 | 40 |
| 70 | 4 | 9 | 16 | 25 | 36 |
| 75 | 3 | 8 | 14 | 22 | 32 |
| 80 | 3 | 7 | 13 | 20 | 29 |
| 85 | 3 | 6 | 11 | 18 | 26 |
| 90 | 2 | 6 | 10 | 16 | 23 |
These are the most popular Dumbbell Z Press workouts done by male lifters:
| 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 |
| Strength Level | Weight |
|---|---|
| Beginner | 7 kg |
| Novice | 10 kg |
| Intermediate | 14 kg |
| Advanced | 19 kg |
| Elite | 24 kg |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10x |
| Novice | 0.15x |
| Intermediate | 0.20x |
| Advanced | 0.30x |
| Elite | 0.35x |
What is the average Dumbbell Z Press? The average Dumbbell Z Press weight for a female lifter is 14 kg (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 7 kg (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 40 | 4 | 7 | 10 | 14 | 19 |
| 45 | 5 | 8 | 11 | 15 | 20 |
| 50 | 5 | 8 | 12 | 16 | 21 |
| 55 | 6 | 9 | 13 | 17 | 22 |
| 60 | 6 | 9 | 13 | 18 | 23 |
| 65 | 7 | 10 | 14 | 18 | 23 |
| 70 | 7 | 10 | 14 | 19 | 24 |
| 75 | 7 | 11 | 15 | 20 | 25 |
| 80 | 8 | 11 | 15 | 20 | 26 |
| 85 | 8 | 12 | 16 | 21 | 26 |
| 90 | 9 | 12 | 16 | 21 | 27 |
| 95 | 9 | 12 | 17 | 22 | 27 |
| 100 | 9 | 13 | 17 | 22 | 28 |
| 105 | 10 | 13 | 18 | 23 | 29 |
| 110 | 10 | 14 | 18 | 23 | 29 |
| 115 | 10 | 14 | 19 | 24 | 30 |
| 120 | 10 | 14 | 19 | 24 | 30 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 6 | 8 | 12 | 16 | 21 |
| 20 | 6 | 10 | 14 | 19 | 24 |
| 25 | 7 | 10 | 14 | 19 | 24 |
| 30 | 7 | 10 | 14 | 19 | 24 |
| 35 | 7 | 10 | 14 | 19 | 24 |
| 40 | 7 | 10 | 14 | 19 | 24 |
| 45 | 6 | 9 | 13 | 18 | 23 |
| 50 | 6 | 9 | 12 | 17 | 22 |
| 55 | 5 | 8 | 11 | 16 | 20 |
| 60 | 5 | 7 | 10 | 14 | 18 |
| 65 | 4 | 7 | 9 | 13 | 17 |
| 70 | 4 | 6 | 9 | 12 | 15 |
| 75 | 4 | 5 | 8 | 10 | 13 |
| 80 | 3 | 5 | 7 | 9 | 12 |
| 85 | 3 | 4 | 6 | 8 | 11 |
| 90 | 3 | 4 | 6 | 7 | 10 |
These are the most popular Dumbbell Z Press workouts done by female lifters:
| 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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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.
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 | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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