Machine Shoulder Press Standards (lb)

The average Machine Shoulder Press is 162 lb for men and 69 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	54 lb
Novice	100 lb
Intermediate	162 lb
Advanced	239 lb
Elite	326 lb

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? (lb)

What is the average Machine Shoulder Press? The average Machine Shoulder Press weight for a male lifter is 162 lb (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 54 lb (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
110	25	54	98	154	219
120	31	63	109	168	236
130	37	72	121	182	253
140	43	80	131	195	268
150	49	88	142	208	283
160	55	96	152	221	298
170	61	104	162	233	311
180	67	112	172	244	325
190	73	120	181	255	338
200	79	127	190	266	350
210	85	135	199	277	362
220	90	142	208	287	374
230	96	149	216	297	385
240	101	156	225	306	396
250	107	162	233	316	407
260	112	169	241	325	417
270	118	175	248	334	427
280	123	182	256	343	437
290	128	188	263	351	447
300	133	194	271	360	456
310	138	200	278	368	466

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	85	138	203	278
20	53	97	158	233	318
25	54	100	162	239	326
30	54	100	162	239	326
35	54	100	162	239	326
40	54	100	162	239	326
45	52	94	153	226	309
50	48	88	143	211	289
55	45	82	132	195	266
60	41	74	121	178	243
65	37	67	109	161	220
70	33	61	98	145	198
75	30	54	88	130	178
80	27	49	79	116	159
85	24	44	71	104	143
90	21	39	63	94	128

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	18 lb
Novice	39 lb
Intermediate	69 lb
Advanced	109 lb
Elite	155 lb

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? (lb)

What is the average Machine Shoulder Press? The average Machine Shoulder Press weight for a female lifter is 69 lb (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 18 lb (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
90	10	26	51	85	125
100	12	29	55	90	131
110	13	31	58	94	136
120	15	34	62	98	141
130	16	36	65	102	146
140	18	38	68	106	150
150	19	40	70	109	154
160	21	42	73	112	158
170	22	44	76	116	162
180	23	46	78	119	165
190	24	48	80	121	169
200	26	49	83	124	172
210	27	51	85	127	175
220	28	53	87	129	178
230	29	54	89	132	181
240	30	56	91	134	184
250	32	57	93	137	186
260	33	59	95	139	189

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	33	59	93	132
20	17	38	67	106	151
25	18	39	69	109	155
30	18	39	69	109	155
35	18	39	69	109	155
40	18	39	69	109	155
45	17	37	66	103	146
50	16	34	61	96	137
55	14	32	57	89	126
60	13	29	52	81	115
65	12	26	47	73	104
70	11	23	42	66	94
75	10	21	38	59	84
80	9	19	34	53	75
85	8	17	30	48	68
90	7	15	27	43	61

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
110	25	54	98	154	219
120	31	63	109	168	236
130	37	72	121	182	253
140	43	80	131	195	268
150	49	88	142	208	283
160	55	96	152	221	298
170	61	104	162	233	311
180	67	112	172	244	325
190	73	120	181	255	338
200	79	127	190	266	350
210	85	135	199	277	362
220	90	142	208	287	374
230	96	149	216	297	385
240	101	156	225	306	396
250	107	162	233	316	407
260	112	169	241	325	417
270	118	175	248	334	427
280	123	182	256	343	437
290	128	188	263	351	447
300	133	194	271	360	456
310	138	200	278	368	466

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	85	138	203	278
20	53	97	158	233	318
25	54	100	162	239	326
30	54	100	162	239	326
35	54	100	162	239	326
40	54	100	162	239	326
45	52	94	153	226	309
50	48	88	143	211	289
55	45	82	132	195	266
60	41	74	121	178	243
65	37	67	109	161	220
70	33	61	98	145	198
75	30	54	88	130	178
80	27	49	79	116	159
85	24	44	71	104	143
90	21	39	63	94	128

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	26	51	85	125
100	12	29	55	90	131
110	13	31	58	94	136
120	15	34	62	98	141
130	16	36	65	102	146
140	18	38	68	106	150
150	19	40	70	109	154
160	21	42	73	112	158
170	22	44	76	116	162
180	23	46	78	119	165
190	24	48	80	121	169
200	26	49	83	124	172
210	27	51	85	127	175
220	28	53	87	129	178
230	29	54	89	132	181
240	30	56	91	134	184
250	32	57	93	137	186
260	33	59	95	139	189

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	33	59	93	132
20	17	38	67	106	151
25	18	39	69	109	155
30	18	39	69	109	155
35	18	39	69	109	155
40	18	39	69	109	155
45	17	37	66	103	146
50	16	34	61	96	137
55	14	32	57	89	126
60	13	29	52	81	115
65	12	26	47	73	104
70	11	23	42	66	94
75	10	21	38	59	84
80	9	19	34	53	75
85	8	17	30	48	68
90	7	15	27	43	61

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
110	25	54	98	154	219
120	31	63	109	168	236
130	37	72	121	182	253
140	43	80	131	195	268
150	49	88	142	208	283
160	55	96	152	221	298
170	61	104	162	233	311
180	67	112	172	244	325
190	73	120	181	255	338
200	79	127	190	266	350
210	85	135	199	277	362
220	90	142	208	287	374
230	96	149	216	297	385
240	101	156	225	306	396
250	107	162	233	316	407
260	112	169	241	325	417
270	118	175	248	334	427
280	123	182	256	343	437
290	128	188	263	351	447
300	133	194	271	360	456
310	138	200	278	368	466

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	85	138	203	278
20	53	97	158	233	318
25	54	100	162	239	326
30	54	100	162	239	326
35	54	100	162	239	326
40	54	100	162	239	326
45	52	94	153	226	309
50	48	88	143	211	289
55	45	82	132	195	266
60	41	74	121	178	243
65	37	67	109	161	220
70	33	61	98	145	198
75	30	54	88	130	178
80	27	49	79	116	159
85	24	44	71	104	143
90	21	39	63	94	128

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	26	51	85	125
100	12	29	55	90	131
110	13	31	58	94	136
120	15	34	62	98	141
130	16	36	65	102	146
140	18	38	68	106	150
150	19	40	70	109	154
160	21	42	73	112	158
170	22	44	76	116	162
180	23	46	78	119	165
190	24	48	80	121	169
200	26	49	83	124	172
210	27	51	85	127	175
220	28	53	87	129	178
230	29	54	89	132	181
240	30	56	91	134	184
250	32	57	93	137	186
260	33	59	95	139	189

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	33	59	93	132
20	17	38	67	106	151
25	18	39	69	109	155
30	18	39	69	109	155
35	18	39	69	109	155
40	18	39	69	109	155
45	17	37	66	103	146
50	16	34	61	96	137
55	14	32	57	89	126
60	13	29	52	81	115
65	12	26	47	73	104
70	11	23	42	66	94
75	10	21	38	59	84
80	9	19	34	53	75
85	8	17	30	48	68
90	7	15	27	43	61

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 (lb)

Male

Male Machine Shoulder Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	25	54	98	154	219
120	31	63	109	168	236
130	37	72	121	182	253
140	43	80	131	195	268
150	49	88	142	208	283
160	55	96	152	221	298
170	61	104	162	233	311
180	67	112	172	244	325
190	73	120	181	255	338
200	79	127	190	266	350
210	85	135	199	277	362
220	90	142	208	287	374
230	96	149	216	297	385
240	101	156	225	306	396
250	107	162	233	316	407
260	112	169	241	325	417
270	118	175	248	334	427
280	123	182	256	343	437
290	128	188	263	351	447
300	133	194	271	360	456
310	138	200	278	368	466

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	85	138	203	278
20	53	97	158	233	318
25	54	100	162	239	326
30	54	100	162	239	326
35	54	100	162	239	326
40	54	100	162	239	326
45	52	94	153	226	309
50	48	88	143	211	289
55	45	82	132	195	266
60	41	74	121	178	243
65	37	67	109	161	220
70	33	61	98	145	198
75	30	54	88	130	178
80	27	49	79	116	159
85	24	44	71	104	143
90	21	39	63	94	128

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	26	51	85	125
100	12	29	55	90	131
110	13	31	58	94	136
120	15	34	62	98	141
130	16	36	65	102	146
140	18	38	68	106	150
150	19	40	70	109	154
160	21	42	73	112	158
170	22	44	76	116	162
180	23	46	78	119	165
190	24	48	80	121	169
200	26	49	83	124	172
210	27	51	85	127	175
220	28	53	87	129	178
230	29	54	89	132	181
240	30	56	91	134	184
250	32	57	93	137	186
260	33	59	95	139	189

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	33	59	93	132
20	17	38	67	106	151
25	18	39	69	109	155
30	18	39	69	109	155
35	18	39	69	109	155
40	18	39	69	109	155
45	17	37	66	103	146
50	16	34	61	96	137
55	14	32	57	89	126
60	13	29	52	81	115
65	12	26	47	73	104
70	11	23	42	66	94
75	10	21	38	59	84
80	9	19	34	53	75
85	8	17	30	48	68
90	7	15	27	43	61

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