Seated Shoulder Press

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.

Our community Seated Shoulder Press standards are based on 162,000 lifts by Strength Level users
Seated Shoulder Press

Male Seated Shoulder Press Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

Female Seated Shoulder Press Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

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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.