Seated Shoulder Press Standards

Measured in lb

Seated Shoulder Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Seated Shoulder Press standards are based on 181,223 lifts by Strength Level users

♂ Male
♀ Female

Male Seated Shoulder Press Standards (lb)

Strength Level	Weight
Beginner	61 lb
Novice	102 lb
Intermediate	155 lb
Advanced	220 lb
Elite	292 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

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

What is the average Seated Shoulder Press? The average Seated Shoulder Press weight for a male lifter is 155 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Seated Shoulder Press? Male beginners should aim to lift 61 lb (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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	23	46	78	119	166
120	29	55	90	133	183
130	36	64	101	147	199
140	43	73	112	161	215
150	50	82	123	174	230
160	57	90	134	187	245
170	63	99	145	199	259
180	70	107	155	211	272
190	77	116	165	222	286
200	84	124	175	234	298
210	90	132	184	245	311
220	97	140	194	256	323
230	104	148	203	266	335
240	110	156	212	276	346
250	116	163	220	286	357
260	123	170	229	296	368
270	129	178	237	306	379
280	135	185	246	315	390
290	141	192	254	324	400
300	147	199	262	333	410
310	153	206	270	342	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	87	132	187	248
20	60	99	151	214	284
25	61	102	155	220	292
30	61	102	155	220	292
35	61	102	155	220	292
40	61	102	155	220	292
45	58	97	147	208	277
50	55	91	138	196	260
55	50	84	128	181	240
60	46	76	117	165	219
65	42	69	105	149	198
70	37	62	95	134	178
75	33	55	85	120	159
80	30	50	76	107	142
85	27	44	68	96	127
90	24	40	61	86	115

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

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

3x10 13%

3x5 9%

3x8 9%

5x5 6%

3x6 6%

4x10 5%

4x8 5%

3x12 5%

4x12 4%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	181
2	3	5	9%	132
3	3	8	9%	121
4	5	5	6%	91
5	3	6	6%	81
6	4	10	5%	77
7	4	8	5%	74
8	3	12	5%	71
9	4	12	4%	51
10	5	10	3%	46

Calculate Your Strength Level

Female Seated Shoulder Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

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

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 Seated Shoulder Press? (lb)

What is the average Seated Shoulder Press? The average Seated 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 Seated Shoulder Press? Female beginners should aim to lift 18 lb (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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	20	42	72	108
100	9	24	48	79	116
110	11	28	53	86	125
120	14	32	58	92	132
130	16	35	63	98	140
140	19	39	67	104	147
150	21	42	72	110	153
160	23	46	76	115	160
170	26	49	81	120	166
180	28	52	85	125	171
190	30	55	89	130	177
200	33	58	92	135	182
210	35	61	96	139	188
220	37	64	100	144	193
230	39	67	103	148	198
240	41	70	107	152	202
250	44	72	110	156	207
260	46	75	113	160	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	33	59	93	132
20	17	38	68	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	147
50	16	34	62	97	138
55	15	32	57	90	128
60	13	29	52	82	116
65	12	26	47	74	105
70	11	24	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 Seated Shoulder Press should I do?

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

3x10 20%

3x12 11%

4x10 9%

3x8 9%

4x12 5%

2x8 4%

3x6 4%

4x6 4%

4x8 4%

4x15 2%

4x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	34
2	3	12	11%	19
3	4	10	9%	15
3	3	8	9%	15
5	4	12	5%	8
6	2	8	4%	7
6	3	6	4%	7
8	4	6	4%	6
8	4	8	4%	6
10	4	15	2%	4
10	4	5	2%	4

Calculate Your Strength Level

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

Seated Shoulder Press Standards

Measured in lb

Seated Shoulder Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male Seated Shoulder Press Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Female Seated Shoulder Press Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Rate Your Lifts Against Other People

What do the strength standards mean?

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	23	46	78	119	166
120	29	55	90	133	183
130	36	64	101	147	199
140	43	73	112	161	215
150	50	82	123	174	230
160	57	90	134	187	245
170	63	99	145	199	259
180	70	107	155	211	272
190	77	116	165	222	286
200	84	124	175	234	298
210	90	132	184	245	311
220	97	140	194	256	323
230	104	148	203	266	335
240	110	156	212	276	346
250	116	163	220	286	357
260	123	170	229	296	368
270	129	178	237	306	379
280	135	185	246	315	390
290	141	192	254	324	400
300	147	199	262	333	410
310	153	206	270	342	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	87	132	187	248
20	60	99	151	214	284
25	61	102	155	220	292
30	61	102	155	220	292
35	61	102	155	220	292
40	61	102	155	220	292
45	58	97	147	208	277
50	55	91	138	196	260
55	50	84	128	181	240
60	46	76	117	165	219
65	42	69	105	149	198
70	37	62	95	134	178
75	33	55	85	120	159
80	30	50	76	107	142
85	27	44	68	96	127
90	24	40	61	86	115

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	181
2	3	5	9%	132
3	3	8	9%	121
4	5	5	6%	91
5	3	6	6%	81
6	4	10	5%	77
7	4	8	5%	74
8	3	12	5%	71
9	4	12	4%	51
10	5	10	3%	46

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	20	42	72	108
100	9	24	48	79	116
110	11	28	53	86	125
120	14	32	58	92	132
130	16	35	63	98	140
140	19	39	67	104	147
150	21	42	72	110	153
160	23	46	76	115	160
170	26	49	81	120	166
180	28	52	85	125	171
190	30	55	89	130	177
200	33	58	92	135	182
210	35	61	96	139	188
220	37	64	100	144	193
230	39	67	103	148	198
240	41	70	107	152	202
250	44	72	110	156	207
260	46	75	113	160	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	33	59	93	132
20	17	38	68	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	147
50	16	34	62	97	138
55	15	32	57	90	128
60	13	29	52	82	116
65	12	26	47	74	105
70	11	24	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	20%	34
2	3	12	11%	19
3	4	10	9%	15
3	3	8	9%	15
5	4	12	5%	8
6	2	8	4%	7
6	3	6	4%	7
8	4	6	4%	6
8	4	8	4%	6
10	4	15	2%	4
10	4	5	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
110	23	46	78	119	166
120	29	55	90	133	183
130	36	64	101	147	199
140	43	73	112	161	215
150	50	82	123	174	230
160	57	90	134	187	245
170	63	99	145	199	259
180	70	107	155	211	272
190	77	116	165	222	286
200	84	124	175	234	298
210	90	132	184	245	311
220	97	140	194	256	323
230	104	148	203	266	335
240	110	156	212	276	346
250	116	163	220	286	357
260	123	170	229	296	368
270	129	178	237	306	379
280	135	185	246	315	390
290	141	192	254	324	400
300	147	199	262	333	410
310	153	206	270	342	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	87	132	187	248
20	60	99	151	214	284
25	61	102	155	220	292
30	61	102	155	220	292
35	61	102	155	220	292
40	61	102	155	220	292
45	58	97	147	208	277
50	55	91	138	196	260
55	50	84	128	181	240
60	46	76	117	165	219
65	42	69	105	149	198
70	37	62	95	134	178
75	33	55	85	120	159
80	30	50	76	107	142
85	27	44	68	96	127
90	24	40	61	86	115

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	181
2	3	5	9%	132
3	3	8	9%	121
4	5	5	6%	91
5	3	6	6%	81
6	4	10	5%	77
7	4	8	5%	74
8	3	12	5%	71
9	4	12	4%	51
10	5	10	3%	46

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	20	42	72	108
100	9	24	48	79	116
110	11	28	53	86	125
120	14	32	58	92	132
130	16	35	63	98	140
140	19	39	67	104	147
150	21	42	72	110	153
160	23	46	76	115	160
170	26	49	81	120	166
180	28	52	85	125	171
190	30	55	89	130	177
200	33	58	92	135	182
210	35	61	96	139	188
220	37	64	100	144	193
230	39	67	103	148	198
240	41	70	107	152	202
250	44	72	110	156	207
260	46	75	113	160	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	33	59	93	132
20	17	38	68	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	147
50	16	34	62	97	138
55	15	32	57	90	128
60	13	29	52	82	116
65	12	26	47	74	105
70	11	24	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	20%	34
2	3	12	11%	19
3	4	10	9%	15
3	3	8	9%	15
5	4	12	5%	8
6	2	8	4%	7
6	3	6	4%	7
8	4	6	4%	6
8	4	8	4%	6
10	4	15	2%	4
10	4	5	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
110	23	46	78	119	166
120	29	55	90	133	183
130	36	64	101	147	199
140	43	73	112	161	215
150	50	82	123	174	230
160	57	90	134	187	245
170	63	99	145	199	259
180	70	107	155	211	272
190	77	116	165	222	286
200	84	124	175	234	298
210	90	132	184	245	311
220	97	140	194	256	323
230	104	148	203	266	335
240	110	156	212	276	346
250	116	163	220	286	357
260	123	170	229	296	368
270	129	178	237	306	379
280	135	185	246	315	390
290	141	192	254	324	400
300	147	199	262	333	410
310	153	206	270	342	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	87	132	187	248
20	60	99	151	214	284
25	61	102	155	220	292
30	61	102	155	220	292
35	61	102	155	220	292
40	61	102	155	220	292
45	58	97	147	208	277
50	55	91	138	196	260
55	50	84	128	181	240
60	46	76	117	165	219
65	42	69	105	149	198
70	37	62	95	134	178
75	33	55	85	120	159
80	30	50	76	107	142
85	27	44	68	96	127
90	24	40	61	86	115

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	181
2	3	5	9%	132
3	3	8	9%	121
4	5	5	6%	91
5	3	6	6%	81
6	4	10	5%	77
7	4	8	5%	74
8	3	12	5%	71
9	4	12	4%	51
10	5	10	3%	46

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	20	42	72	108
100	9	24	48	79	116
110	11	28	53	86	125
120	14	32	58	92	132
130	16	35	63	98	140
140	19	39	67	104	147
150	21	42	72	110	153
160	23	46	76	115	160
170	26	49	81	120	166
180	28	52	85	125	171
190	30	55	89	130	177
200	33	58	92	135	182
210	35	61	96	139	188
220	37	64	100	144	193
230	39	67	103	148	198
240	41	70	107	152	202
250	44	72	110	156	207
260	46	75	113	160	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	33	59	93	132
20	17	38	68	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	147
50	16	34	62	97	138
55	15	32	57	90	128
60	13	29	52	82	116
65	12	26	47	74	105
70	11	24	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	20%	34
2	3	12	11%	19
3	4	10	9%	15
3	3	8	9%	15
5	4	12	5%	8
6	2	8	4%	7
6	3	6	4%	7
8	4	6	4%	6
8	4	8	4%	6
10	4	15	2%	4
10	4	5	2%	4