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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Seated Shoulder Press standards are based on 146,000 lifts by Strength Level users

♂ Male
♀ Female

Male Seated Shoulder Press Standards (lb)

Strength Level	Weight
Beginner	62 lb
Novice	103 lb
Intermediate	157 lb
Advanced	222 lb
Elite	295 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 157 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 62 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	47	81	123	171
120	30	56	92	137	188
130	36	65	103	150	203
140	43	73	114	163	218
150	49	82	124	176	233
160	56	90	135	188	247
170	63	98	145	200	260
180	69	106	154	211	274
190	75	114	164	222	286
200	82	122	173	233	299
210	88	130	182	244	310
220	94	137	191	254	322
230	101	145	200	264	333
240	107	152	209	274	344
250	113	159	217	283	355
260	118	166	225	293	365
270	124	173	233	302	376
280	130	180	241	311	386
290	136	187	249	319	395
300	141	193	256	328	405
310	147	200	264	336	414

Age	Beg.	Nov.	Int.	Adv.	Elite
15	53	87	133	189	251
20	60	100	153	216	287
25	62	103	157	222	295
30	62	103	157	222	295
35	62	103	157	222	295
40	62	103	157	222	295
45	59	97	148	210	280
50	55	91	139	198	262
55	51	84	129	183	243
60	46	77	118	167	222
65	42	70	106	151	200
70	38	63	95	135	180
75	34	56	85	121	161
80	30	50	76	108	144
85	27	45	68	97	129
90	24	40	62	87	116

Calculate Your Strength Level

Female Seated Shoulder Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	19 lb
Novice	40 lb
Intermediate	69 lb
Advanced	106 lb
Elite	150 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
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 19 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	25	48	79	116
100	12	28	53	85	123
110	14	31	57	90	129
120	16	34	61	95	135
130	18	37	64	99	140
140	20	40	68	104	145
150	21	42	71	108	150
160	23	45	74	112	155
170	25	47	78	116	159
180	27	49	81	119	163
190	28	52	83	123	167
200	30	54	86	126	171
210	31	56	89	129	175
220	33	58	91	132	179
230	35	60	94	135	182
240	36	62	96	138	186
250	37	64	99	141	189
260	39	66	101	144	192

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	34	59	91	127
20	19	39	67	104	146
25	19	40	69	106	150
30	19	40	69	106	150
35	19	40	69	106	150
40	19	40	69	106	150
45	18	38	65	101	142
50	17	35	61	95	133
55	16	33	57	88	123
60	14	30	52	80	112
65	13	27	47	72	102
70	12	24	42	65	91
75	10	22	38	58	82
80	9	19	34	52	73
85	8	17	30	46	65
90	8	16	27	42	59

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	47	81	123	171
120	30	56	92	137	188
130	36	65	103	150	203
140	43	73	114	163	218
150	49	82	124	176	233
160	56	90	135	188	247
170	63	98	145	200	260
180	69	106	154	211	274
190	75	114	164	222	286
200	82	122	173	233	299
210	88	130	182	244	310
220	94	137	191	254	322
230	101	145	200	264	333
240	107	152	209	274	344
250	113	159	217	283	355
260	118	166	225	293	365
270	124	173	233	302	376
280	130	180	241	311	386
290	136	187	249	319	395
300	141	193	256	328	405
310	147	200	264	336	414

Age	Beg.	Nov.	Int.	Adv.	Elite
15	53	87	133	189	251
20	60	100	153	216	287
25	62	103	157	222	295
30	62	103	157	222	295
35	62	103	157	222	295
40	62	103	157	222	295
45	59	97	148	210	280
50	55	91	139	198	262
55	51	84	129	183	243
60	46	77	118	167	222
65	42	70	106	151	200
70	38	63	95	135	180
75	34	56	85	121	161
80	30	50	76	108	144
85	27	45	68	97	129
90	24	40	62	87	116

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	25	48	79	116
100	12	28	53	85	123
110	14	31	57	90	129
120	16	34	61	95	135
130	18	37	64	99	140
140	20	40	68	104	145
150	21	42	71	108	150
160	23	45	74	112	155
170	25	47	78	116	159
180	27	49	81	119	163
190	28	52	83	123	167
200	30	54	86	126	171
210	31	56	89	129	175
220	33	58	91	132	179
230	35	60	94	135	182
240	36	62	96	138	186
250	37	64	99	141	189
260	39	66	101	144	192

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	34	59	91	127
20	19	39	67	104	146
25	19	40	69	106	150
30	19	40	69	106	150
35	19	40	69	106	150
40	19	40	69	106	150
45	18	38	65	101	142
50	17	35	61	95	133
55	16	33	57	88	123
60	14	30	52	80	112
65	13	27	47	72	102
70	12	24	42	65	91
75	10	22	38	58	82
80	9	19	34	52	73
85	8	17	30	46	65
90	8	16	27	42	59

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	47	81	123	171
120	30	56	92	137	188
130	36	65	103	150	203
140	43	73	114	163	218
150	49	82	124	176	233
160	56	90	135	188	247
170	63	98	145	200	260
180	69	106	154	211	274
190	75	114	164	222	286
200	82	122	173	233	299
210	88	130	182	244	310
220	94	137	191	254	322
230	101	145	200	264	333
240	107	152	209	274	344
250	113	159	217	283	355
260	118	166	225	293	365
270	124	173	233	302	376
280	130	180	241	311	386
290	136	187	249	319	395
300	141	193	256	328	405
310	147	200	264	336	414

Age	Beg.	Nov.	Int.	Adv.	Elite
15	53	87	133	189	251
20	60	100	153	216	287
25	62	103	157	222	295
30	62	103	157	222	295
35	62	103	157	222	295
40	62	103	157	222	295
45	59	97	148	210	280
50	55	91	139	198	262
55	51	84	129	183	243
60	46	77	118	167	222
65	42	70	106	151	200
70	38	63	95	135	180
75	34	56	85	121	161
80	30	50	76	108	144
85	27	45	68	97	129
90	24	40	62	87	116

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	25	48	79	116
100	12	28	53	85	123
110	14	31	57	90	129
120	16	34	61	95	135
130	18	37	64	99	140
140	20	40	68	104	145
150	21	42	71	108	150
160	23	45	74	112	155
170	25	47	78	116	159
180	27	49	81	119	163
190	28	52	83	123	167
200	30	54	86	126	171
210	31	56	89	129	175
220	33	58	91	132	179
230	35	60	94	135	182
240	36	62	96	138	186
250	37	64	99	141	189
260	39	66	101	144	192

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	34	59	91	127
20	19	39	67	104	146
25	19	40	69	106	150
30	19	40	69	106	150
35	19	40	69	106	150
40	19	40	69	106	150
45	18	38	65	101	142
50	17	35	61	95	133
55	16	33	57	88	123
60	14	30	52	80	112
65	13	27	47	72	102
70	12	24	42	65	91
75	10	22	38	58	82
80	9	19	34	52	73
85	8	17	30	46	65
90	8	16	27	42	59

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	47	81	123	171
120	30	56	92	137	188
130	36	65	103	150	203
140	43	73	114	163	218
150	49	82	124	176	233
160	56	90	135	188	247
170	63	98	145	200	260
180	69	106	154	211	274
190	75	114	164	222	286
200	82	122	173	233	299
210	88	130	182	244	310
220	94	137	191	254	322
230	101	145	200	264	333
240	107	152	209	274	344
250	113	159	217	283	355
260	118	166	225	293	365
270	124	173	233	302	376
280	130	180	241	311	386
290	136	187	249	319	395
300	141	193	256	328	405
310	147	200	264	336	414

Age	Beg.	Nov.	Int.	Adv.	Elite
15	53	87	133	189	251
20	60	100	153	216	287
25	62	103	157	222	295
30	62	103	157	222	295
35	62	103	157	222	295
40	62	103	157	222	295
45	59	97	148	210	280
50	55	91	139	198	262
55	51	84	129	183	243
60	46	77	118	167	222
65	42	70	106	151	200
70	38	63	95	135	180
75	34	56	85	121	161
80	30	50	76	108	144
85	27	45	68	97	129
90	24	40	62	87	116

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	25	48	79	116
100	12	28	53	85	123
110	14	31	57	90	129
120	16	34	61	95	135
130	18	37	64	99	140
140	20	40	68	104	145
150	21	42	71	108	150
160	23	45	74	112	155
170	25	47	78	116	159
180	27	49	81	119	163
190	28	52	83	123	167
200	30	54	86	126	171
210	31	56	89	129	175
220	33	58	91	132	179
230	35	60	94	135	182
240	36	62	96	138	186
250	37	64	99	141	189
260	39	66	101	144	192

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	34	59	91	127
20	19	39	67	104	146
25	19	40	69	106	150
30	19	40	69	106	150
35	19	40	69	106	150
40	19	40	69	106	150
45	18	38	65	101	142
50	17	35	61	95	133
55	16	33	57	88	123
60	14	30	52	80	112
65	13	27	47	72	102
70	12	24	42	65	91
75	10	22	38	58	82
80	9	19	34	52	73
85	8	17	30	46	65
90	8	16	27	42	59