Machine Shoulder Press Standards (kg)

The average Machine Shoulder Press is 73 kg for men and 31 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Machine Shoulder Press strength standards are based on 488,940 lifts by Strength Level users from 2019 to 2026. More...

How To

Male
Female

Male

Male Machine Shoulder Press Standards (kg)

Weight

Strength Level	Weight
Beginner	25 kg
Novice	45 kg
Intermediate	73 kg
Advanced	108 kg
Elite	148 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

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

What is the average Machine Shoulder Press? The average Machine Shoulder Press weight for a male lifter is 73 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Shoulder Press? Male beginners should aim to lift 25 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	25	44	70	100
55	14	29	50	77	108
60	17	33	56	84	116
65	20	38	61	91	124
70	23	42	66	97	131
75	26	46	71	103	138
80	29	50	76	109	145
85	32	53	81	114	152
90	35	57	86	120	158
95	38	61	90	125	164
100	41	64	94	130	170
105	44	68	99	135	175
110	47	71	103	140	181
115	49	75	107	145	186
120	52	78	111	149	191
125	55	81	115	154	196
130	57	84	118	158	201
135	60	87	122	162	206
140	62	90	126	166	211

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	39	63	92	126
20	24	44	71	105	144
25	25	45	73	108	148
30	25	45	73	108	148
35	25	45	73	108	148
40	25	45	73	108	148
45	23	43	69	103	140
50	22	40	65	96	131
55	20	37	60	88	121
60	18	34	55	81	110
65	17	31	50	73	100
70	15	27	45	66	90
75	13	25	40	59	81
80	12	22	36	53	72
85	11	20	32	47	65
90	10	18	29	42	58

How many sets and reps of Machine Shoulder Press should I do?

These are the most popular Machine Shoulder Press workouts done by male lifters:

3x10 28%

3x8 9%

3x12 9%

4x10 8%

2x10 5%

4x12 4%

4x8 3%

3x6 3%

5x10 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	28%	1288
2	3	8	9%	420
3	3	12	9%	400
4	4	10	8%	361
5	2	10	5%	225
6	4	12	4%	186
7	4	8	3%	161
8	3	6	3%	160
9	5	10	3%	135
10	5	5	3%	126

Female

Female Machine Shoulder Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	8 kg
Novice	18 kg
Intermediate	31 kg
Advanced	49 kg
Elite	70 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.50x
Advanced	0.75x
Elite	1.05x

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

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

What is a good Machine Shoulder Press? Female beginners should aim to lift 8 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	12	23	38	56
45	5	13	25	41	59
50	6	14	27	43	62
55	7	15	28	45	64
60	8	17	30	47	66
65	8	18	31	48	69
70	9	19	32	50	71
75	10	20	34	52	73
80	10	21	35	53	74
85	11	21	36	55	76
90	12	22	37	56	78
95	12	23	38	57	79
100	13	24	39	59	81
105	13	25	40	60	82
110	14	26	41	61	84
115	14	26	42	62	85
120	15	27	43	63	86

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	15	27	42	60
20	8	17	31	48	68
25	8	18	31	49	70
30	8	18	31	49	70
35	8	18	31	49	70
40	8	18	31	49	70
45	8	17	30	47	66
50	7	16	28	44	62
55	7	14	26	40	57
60	6	13	23	37	52
65	5	12	21	33	47
70	5	11	19	30	43
75	4	10	17	27	38
80	4	9	15	24	34
85	4	8	14	22	31
90	3	7	12	19	28

How many sets and reps of Machine Shoulder Press should I do?

These are the most popular Machine Shoulder Press workouts done by female lifters:

3x10 18%

3x15 14%

3x12 12%

3x8 9%

4x10 5%

4x12 5%

2x10 4%

4x8 3%

3x11 3%

2x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	219
2	3	15	14%	167
3	3	12	12%	143
4	3	8	9%	104
5	4	10	5%	65
6	4	12	5%	57
7	2	10	4%	50
8	4	8	3%	39
9	3	11	3%	38
10	2	15	2%	26

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 Machine Shoulder Press strength standards

Strength Level analysed 117,539 qualifying results from 488,940 community lifts to produce our Machine Shoulder Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	488,940
Qualifying results	117,539
Male results	105,396
Female results	12,143
Data start	27 January 2019
Data cutoff	5 March 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	11	25	44	70	100
55	14	29	50	77	108
60	17	33	56	84	116
65	20	38	61	91	124
70	23	42	66	97	131
75	26	46	71	103	138
80	29	50	76	109	145
85	32	53	81	114	152
90	35	57	86	120	158
95	38	61	90	125	164
100	41	64	94	130	170
105	44	68	99	135	175
110	47	71	103	140	181
115	49	75	107	145	186
120	52	78	111	149	191
125	55	81	115	154	196
130	57	84	118	158	201
135	60	87	122	162	206
140	62	90	126	166	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	39	63	92	126
20	24	44	71	105	144
25	25	45	73	108	148
30	25	45	73	108	148
35	25	45	73	108	148
40	25	45	73	108	148
45	23	43	69	103	140
50	22	40	65	96	131
55	20	37	60	88	121
60	18	34	55	81	110
65	17	31	50	73	100
70	15	27	45	66	90
75	13	25	40	59	81
80	12	22	36	53	72
85	11	20	32	47	65
90	10	18	29	42	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	12	23	38	56
45	5	13	25	41	59
50	6	14	27	43	62
55	7	15	28	45	64
60	8	17	30	47	66
65	8	18	31	48	69
70	9	19	32	50	71
75	10	20	34	52	73
80	10	21	35	53	74
85	11	21	36	55	76
90	12	22	37	56	78
95	12	23	38	57	79
100	13	24	39	59	81
105	13	25	40	60	82
110	14	26	41	61	84
115	14	26	42	62	85
120	15	27	43	63	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	15	27	42	60
20	8	17	31	48	68
25	8	18	31	49	70
30	8	18	31	49	70
35	8	18	31	49	70
40	8	18	31	49	70
45	8	17	30	47	66
50	7	16	28	44	62
55	7	14	26	40	57
60	6	13	23	37	52
65	5	12	21	33	47
70	5	11	19	30	43
75	4	10	17	27	38
80	4	9	15	24	34
85	4	8	14	22	31
90	3	7	12	19	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	219
2	3	15	14%	167
3	3	12	12%	143
4	3	8	9%	104
5	4	10	5%	65
6	4	12	5%	57
7	2	10	4%	50
8	4	8	3%	39
9	3	11	3%	38
10	2	15	2%	26

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	25	44	70	100
55	14	29	50	77	108
60	17	33	56	84	116
65	20	38	61	91	124
70	23	42	66	97	131
75	26	46	71	103	138
80	29	50	76	109	145
85	32	53	81	114	152
90	35	57	86	120	158
95	38	61	90	125	164
100	41	64	94	130	170
105	44	68	99	135	175
110	47	71	103	140	181
115	49	75	107	145	186
120	52	78	111	149	191
125	55	81	115	154	196
130	57	84	118	158	201
135	60	87	122	162	206
140	62	90	126	166	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	39	63	92	126
20	24	44	71	105	144
25	25	45	73	108	148
30	25	45	73	108	148
35	25	45	73	108	148
40	25	45	73	108	148
45	23	43	69	103	140
50	22	40	65	96	131
55	20	37	60	88	121
60	18	34	55	81	110
65	17	31	50	73	100
70	15	27	45	66	90
75	13	25	40	59	81
80	12	22	36	53	72
85	11	20	32	47	65
90	10	18	29	42	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	12	23	38	56
45	5	13	25	41	59
50	6	14	27	43	62
55	7	15	28	45	64
60	8	17	30	47	66
65	8	18	31	48	69
70	9	19	32	50	71
75	10	20	34	52	73
80	10	21	35	53	74
85	11	21	36	55	76
90	12	22	37	56	78
95	12	23	38	57	79
100	13	24	39	59	81
105	13	25	40	60	82
110	14	26	41	61	84
115	14	26	42	62	85
120	15	27	43	63	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	15	27	42	60
20	8	17	31	48	68
25	8	18	31	49	70
30	8	18	31	49	70
35	8	18	31	49	70
40	8	18	31	49	70
45	8	17	30	47	66
50	7	16	28	44	62
55	7	14	26	40	57
60	6	13	23	37	52
65	5	12	21	33	47
70	5	11	19	30	43
75	4	10	17	27	38
80	4	9	15	24	34
85	4	8	14	22	31
90	3	7	12	19	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	219
2	3	15	14%	167
3	3	12	12%	143
4	3	8	9%	104
5	4	10	5%	65
6	4	12	5%	57
7	2	10	4%	50
8	4	8	3%	39
9	3	11	3%	38
10	2	15	2%	26

Machine Shoulder Press Standards (kg)

Male

Male Machine Shoulder Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Shoulder Press should I do?

Female

Female Machine Shoulder Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Shoulder Press should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Machine Shoulder Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	25	44	70	100
55	14	29	50	77	108
60	17	33	56	84	116
65	20	38	61	91	124
70	23	42	66	97	131
75	26	46	71	103	138
80	29	50	76	109	145
85	32	53	81	114	152
90	35	57	86	120	158
95	38	61	90	125	164
100	41	64	94	130	170
105	44	68	99	135	175
110	47	71	103	140	181
115	49	75	107	145	186
120	52	78	111	149	191
125	55	81	115	154	196
130	57	84	118	158	201
135	60	87	122	162	206
140	62	90	126	166	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	39	63	92	126
20	24	44	71	105	144
25	25	45	73	108	148
30	25	45	73	108	148
35	25	45	73	108	148
40	25	45	73	108	148
45	23	43	69	103	140
50	22	40	65	96	131
55	20	37	60	88	121
60	18	34	55	81	110
65	17	31	50	73	100
70	15	27	45	66	90
75	13	25	40	59	81
80	12	22	36	53	72
85	11	20	32	47	65
90	10	18	29	42	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	12	23	38	56
45	5	13	25	41	59
50	6	14	27	43	62
55	7	15	28	45	64
60	8	17	30	47	66
65	8	18	31	48	69
70	9	19	32	50	71
75	10	20	34	52	73
80	10	21	35	53	74
85	11	21	36	55	76
90	12	22	37	56	78
95	12	23	38	57	79
100	13	24	39	59	81
105	13	25	40	60	82
110	14	26	41	61	84
115	14	26	42	62	85
120	15	27	43	63	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	15	27	42	60
20	8	17	31	48	68
25	8	18	31	49	70
30	8	18	31	49	70
35	8	18	31	49	70
40	8	18	31	49	70
45	8	17	30	47	66
50	7	16	28	44	62
55	7	14	26	40	57
60	6	13	23	37	52
65	5	12	21	33	47
70	5	11	19	30	43
75	4	10	17	27	38
80	4	9	15	24	34
85	4	8	14	22	31
90	3	7	12	19	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	219
2	3	15	14%	167
3	3	12	12%	143
4	3	8	9%	104
5	4	10	5%	65
6	4	12	5%	57
7	2	10	4%	50
8	4	8	3%	39
9	3	11	3%	38
10	2	15	2%	26