Military Press Standards (kg)

The average Military Press is 63 kg for men and 33 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Military Press strength standards are based on 899,121 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Military Press Standards (kg)

Weight

Strength Level	Weight
Beginner	32 kg
Novice	45 kg
Intermediate	63 kg
Advanced	83 kg
Elite	105 kg

Strength Level	Bodyweight Ratio
Beginner	0.40x
Novice	0.55x
Intermediate	0.80x
Advanced	1.05x
Elite	1.30x

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

What is the average Military Press? The average Military Press weight for a male lifter is 63 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Military Press? Male beginners should aim to lift 32 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	16	25	36	50	64
55	19	29	41	55	71
60	23	33	46	61	77
65	26	37	50	66	82
70	29	40	54	71	88
75	32	44	59	75	93
80	35	47	63	80	98
85	38	51	67	84	103
90	41	54	70	88	108
95	44	57	74	93	112
100	46	61	78	97	117
105	49	64	81	100	121
110	52	67	84	104	125
115	54	70	88	108	129
120	57	72	91	111	133
125	59	75	94	115	137
130	62	78	97	118	140
135	64	81	100	122	144
140	66	83	103	125	148

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	39	54	71	89
20	31	44	61	81	102
25	31	45	63	83	105
30	31	45	63	83	105
35	31	45	63	83	105
40	31	45	63	83	105
45	30	43	60	79	99
50	28	40	56	74	93
55	26	37	51	68	86
60	24	34	47	62	78
65	21	31	42	56	71
70	19	28	38	50	64
75	17	25	34	45	57
80	15	22	31	41	51
85	14	20	27	36	46
90	12	18	25	33	41

How many sets and reps of Military Press should I do?

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

3x511%

5x511%

3x1010%

3x89%

4x55%

4x105%

3x64%

4x83%

2x103%

3x123%

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	573
2	5	5	11%	559
3	3	10	10%	489
4	3	8	9%	449
5	4	5	5%	272
6	4	10	5%	237
7	3	6	4%	227
8	4	8	3%	179
9	2	10	3%	143
10	3	12	3%	139

Female

Female Military Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	15 kg
Novice	23 kg
Intermediate	33 kg
Advanced	45 kg
Elite	59 kg

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.35x
Intermediate	0.50x
Advanced	0.70x
Elite	0.90x

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

What is the average Military Press? The average Military Press weight for a female lifter is 33 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Military Press? Female beginners should aim to lift 15 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	15	23	32	43
45	11	17	25	35	46
50	12	19	27	38	49
55	13	20	29	40	52
60	15	22	31	42	54
65	16	24	33	44	57
70	17	25	35	46	59
75	18	27	37	48	61
80	20	28	38	50	63
85	21	29	40	52	65
90	22	31	41	54	67
95	23	32	43	55	69
100	24	33	44	57	71
105	25	34	45	58	72
110	26	35	47	60	74
115	27	36	48	61	76
120	28	37	49	63	77

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	20	28	39	50
20	15	23	32	44	57
25	15	23	33	45	59
30	15	23	33	45	59
35	15	23	33	45	59
40	15	23	33	45	59
45	14	22	32	43	55
50	13	20	29	40	52
55	12	19	27	37	48
60	11	17	25	34	44
65	10	16	22	31	40
70	9	14	20	28	36
75	8	13	18	25	32
80	7	11	16	22	29
85	7	10	15	20	26
90	6	9	13	18	23

How many sets and reps of Military Press should I do?

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

3x812%

3x512%

3x1011%

5x58%

3x67%

4x86%

4x104%

4x54%

4x63%

2x103%

Rank	Sets	Reps	Percent	Workouts
1	3	8	12%	114
2	3	5	12%	113
3	3	10	11%	100
4	5	5	8%	79
5	3	6	7%	64
6	4	8	6%	56
7	4	10	4%	42
8	4	5	4%	38
9	4	6	3%	32
10	2	10	3%	29

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 Military Press strength standards

Strength Level analysed 286,672 qualifying results from 899,121 community lifts to produce our Military Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	899,121
Qualifying results	286,672
Male results	263,226
Female results	23,446
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	16	25	36	50	64
55	19	29	41	55	71
60	23	33	46	61	77
65	26	37	50	66	82
70	29	40	54	71	88
75	32	44	59	75	93
80	35	47	63	80	98
85	38	51	67	84	103
90	41	54	70	88	108
95	44	57	74	93	112
100	46	61	78	97	117
105	49	64	81	100	121
110	52	67	84	104	125
115	54	70	88	108	129
120	57	72	91	111	133
125	59	75	94	115	137
130	62	78	97	118	140
135	64	81	100	122	144
140	66	83	103	125	148

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	39	54	71	89
20	31	44	61	81	102
25	31	45	63	83	105
30	31	45	63	83	105
35	31	45	63	83	105
40	31	45	63	83	105
45	30	43	60	79	99
50	28	40	56	74	93
55	26	37	51	68	86
60	24	34	47	62	78
65	21	31	42	56	71
70	19	28	38	50	64
75	17	25	34	45	57
80	15	22	31	41	51
85	14	20	27	36	46
90	12	18	25	33	41

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	573
2	5	5	11%	559
3	3	10	10%	489
4	3	8	9%	449
5	4	5	5%	272
6	4	10	5%	237
7	3	6	4%	227
8	4	8	3%	179
9	2	10	3%	143
10	3	12	3%	139

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	15	23	32	43
45	11	17	25	35	46
50	12	19	27	38	49
55	13	20	29	40	52
60	15	22	31	42	54
65	16	24	33	44	57
70	17	25	35	46	59
75	18	27	37	48	61
80	20	28	38	50	63
85	21	29	40	52	65
90	22	31	41	54	67
95	23	32	43	55	69
100	24	33	44	57	71
105	25	34	45	58	72
110	26	35	47	60	74
115	27	36	48	61	76
120	28	37	49	63	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	20	28	39	50
20	15	23	32	44	57
25	15	23	33	45	59
30	15	23	33	45	59
35	15	23	33	45	59
40	15	23	33	45	59
45	14	22	32	43	55
50	13	20	29	40	52
55	12	19	27	37	48
60	11	17	25	34	44
65	10	16	22	31	40
70	9	14	20	28	36
75	8	13	18	25	32
80	7	11	16	22	29
85	7	10	15	20	26
90	6	9	13	18	23

Rank	Sets	Reps	Percent	Workouts
1	3	8	12%	114
2	3	5	12%	113
3	3	10	11%	100
4	5	5	8%	79
5	3	6	7%	64
6	4	8	6%	56
7	4	10	4%	42
8	4	5	4%	38
9	4	6	3%	32
10	2	10	3%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
50	16	25	36	50	64
55	19	29	41	55	71
60	23	33	46	61	77
65	26	37	50	66	82
70	29	40	54	71	88
75	32	44	59	75	93
80	35	47	63	80	98
85	38	51	67	84	103
90	41	54	70	88	108
95	44	57	74	93	112
100	46	61	78	97	117
105	49	64	81	100	121
110	52	67	84	104	125
115	54	70	88	108	129
120	57	72	91	111	133
125	59	75	94	115	137
130	62	78	97	118	140
135	64	81	100	122	144
140	66	83	103	125	148

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	39	54	71	89
20	31	44	61	81	102
25	31	45	63	83	105
30	31	45	63	83	105
35	31	45	63	83	105
40	31	45	63	83	105
45	30	43	60	79	99
50	28	40	56	74	93
55	26	37	51	68	86
60	24	34	47	62	78
65	21	31	42	56	71
70	19	28	38	50	64
75	17	25	34	45	57
80	15	22	31	41	51
85	14	20	27	36	46
90	12	18	25	33	41

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	573
2	5	5	11%	559
3	3	10	10%	489
4	3	8	9%	449
5	4	5	5%	272
6	4	10	5%	237
7	3	6	4%	227
8	4	8	3%	179
9	2	10	3%	143
10	3	12	3%	139

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	15	23	32	43
45	11	17	25	35	46
50	12	19	27	38	49
55	13	20	29	40	52
60	15	22	31	42	54
65	16	24	33	44	57
70	17	25	35	46	59
75	18	27	37	48	61
80	20	28	38	50	63
85	21	29	40	52	65
90	22	31	41	54	67
95	23	32	43	55	69
100	24	33	44	57	71
105	25	34	45	58	72
110	26	35	47	60	74
115	27	36	48	61	76
120	28	37	49	63	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	20	28	39	50
20	15	23	32	44	57
25	15	23	33	45	59
30	15	23	33	45	59
35	15	23	33	45	59
40	15	23	33	45	59
45	14	22	32	43	55
50	13	20	29	40	52
55	12	19	27	37	48
60	11	17	25	34	44
65	10	16	22	31	40
70	9	14	20	28	36
75	8	13	18	25	32
80	7	11	16	22	29
85	7	10	15	20	26
90	6	9	13	18	23

Rank	Sets	Reps	Percent	Workouts
1	3	8	12%	114
2	3	5	12%	113
3	3	10	11%	100
4	5	5	8%	79
5	3	6	7%	64
6	4	8	6%	56
7	4	10	4%	42
8	4	5	4%	38
9	4	6	3%	32
10	2	10	3%	29

Military Press Standards (kg)

Male

Male Military Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Military Press should I do?

Female

Female Military Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Military Press should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Military Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	16	25	36	50	64
55	19	29	41	55	71
60	23	33	46	61	77
65	26	37	50	66	82
70	29	40	54	71	88
75	32	44	59	75	93
80	35	47	63	80	98
85	38	51	67	84	103
90	41	54	70	88	108
95	44	57	74	93	112
100	46	61	78	97	117
105	49	64	81	100	121
110	52	67	84	104	125
115	54	70	88	108	129
120	57	72	91	111	133
125	59	75	94	115	137
130	62	78	97	118	140
135	64	81	100	122	144
140	66	83	103	125	148

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	39	54	71	89
20	31	44	61	81	102
25	31	45	63	83	105
30	31	45	63	83	105
35	31	45	63	83	105
40	31	45	63	83	105
45	30	43	60	79	99
50	28	40	56	74	93
55	26	37	51	68	86
60	24	34	47	62	78
65	21	31	42	56	71
70	19	28	38	50	64
75	17	25	34	45	57
80	15	22	31	41	51
85	14	20	27	36	46
90	12	18	25	33	41

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	573
2	5	5	11%	559
3	3	10	10%	489
4	3	8	9%	449
5	4	5	5%	272
6	4	10	5%	237
7	3	6	4%	227
8	4	8	3%	179
9	2	10	3%	143
10	3	12	3%	139

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	15	23	32	43
45	11	17	25	35	46
50	12	19	27	38	49
55	13	20	29	40	52
60	15	22	31	42	54
65	16	24	33	44	57
70	17	25	35	46	59
75	18	27	37	48	61
80	20	28	38	50	63
85	21	29	40	52	65
90	22	31	41	54	67
95	23	32	43	55	69
100	24	33	44	57	71
105	25	34	45	58	72
110	26	35	47	60	74
115	27	36	48	61	76
120	28	37	49	63	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	20	28	39	50
20	15	23	32	44	57
25	15	23	33	45	59
30	15	23	33	45	59
35	15	23	33	45	59
40	15	23	33	45	59
45	14	22	32	43	55
50	13	20	29	40	52
55	12	19	27	37	48
60	11	17	25	34	44
65	10	16	22	31	40
70	9	14	20	28	36
75	8	13	18	25	32
80	7	11	16	22	29
85	7	10	15	20	26
90	6	9	13	18	23

Rank	Sets	Reps	Percent	Workouts
1	3	8	12%	114
2	3	5	12%	113
3	3	10	11%	100
4	5	5	8%	79
5	3	6	7%	64
6	4	8	6%	56
7	4	10	4%	42
8	4	5	4%	38
9	4	6	3%	32
10	2	10	3%	29