Dumbbell Z Press Standards (kg)

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.

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 (kg)

Weight

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

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

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.

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
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

By Age

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

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:

3x1017%

4x813%

3x1212%

3x88%

4x128%

4x108%

5x104%

4x154%

3x73%

3x53%

4x93%

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

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

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

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.

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
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

By Age

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

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:

3x829%

3x1019%

3x710%

2x155%

5x55%

4x95%

4x105%

4x85%

2x85%

2x125%

4x45%

3x55%

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
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

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
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

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
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

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
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

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 (kg)

Male

Male Dumbbell Z Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
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

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
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

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