Seated Shoulder Press Standards (kg)

The average Seated Shoulder Press is 72 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 Seated Shoulder Press strength standards are based on 426,696 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Seated Shoulder Press Standards (kg)

Weight

Strength Level	Weight
Beginner	32 kg
Novice	50 kg
Intermediate	72 kg
Advanced	99 kg
Elite	128 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.50x
Intermediate	1.00x
Advanced	1.25x
Elite	1.50x

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

What is the average Seated Shoulder Press? The average Seated Shoulder Press weight for a male lifter is 72 kg (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 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	14	24	38	55	74
55	18	29	44	62	82
60	21	34	49	68	89
65	25	38	55	75	97
70	29	43	60	81	104
75	32	47	66	87	111
80	36	51	71	93	117
85	39	56	76	99	124
90	43	60	81	104	130
95	46	64	85	110	136
100	50	68	90	115	142
105	53	72	95	120	148
110	57	76	99	125	153
115	60	80	103	130	158
120	63	83	107	135	164
125	66	87	112	139	169
130	69	90	116	144	174
135	72	94	119	148	178
140	75	97	123	152	183

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	42	61	84	109
20	31	48	70	96	125
25	32	50	72	99	128
30	32	50	72	99	128
35	32	50	72	99	128
40	32	50	72	99	128
45	30	47	68	93	121
50	28	44	64	87	113
55	26	40	59	81	104
60	24	37	54	74	95
65	22	33	49	67	86
70	19	30	44	60	78
75	17	27	39	54	70
80	16	24	35	48	62
85	14	22	31	43	56
90	13	19	28	39	50

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%

3x8 9%

3x5 7%

4x8 7%

4x10 6%

5x5 6%

3x12 6%

3x6 6%

3x7 5%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	304
2	3	8	9%	229
3	3	5	7%	169
4	4	8	7%	160
5	4	10	6%	156
6	5	5	6%	151
7	3	12	6%	144
8	3	6	6%	141
9	3	7	5%	109
10	5	10	3%	78

Female

Female Seated Shoulder Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	19 kg
Intermediate	33 kg
Advanced	50 kg
Elite	69 kg

Bodyweight Ratio

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? (kg)

What is the average Seated Shoulder Press? The average Seated Shoulder 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 Seated Shoulder Press? Female beginners should aim to lift 10 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	4	10	20	32	47
45	5	12	22	36	51
50	7	14	25	39	55
55	8	16	28	42	59
60	9	18	30	45	62
65	11	20	32	48	66
70	12	22	35	51	69
75	13	23	37	53	72
80	14	25	39	56	75
85	16	26	41	58	77
90	17	28	43	60	80
95	18	30	44	63	83
100	19	31	46	65	85
105	20	32	48	67	87
110	21	34	50	69	90
115	23	35	51	71	92
120	24	36	53	72	94

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	28	42	59
20	10	19	32	48	67
25	10	19	33	50	69
30	10	19	33	50	69
35	10	19	33	50	69
40	10	19	33	50	69
45	9	18	31	47	65
50	9	17	29	44	61
55	8	16	27	41	56
60	7	15	24	37	51
65	7	13	22	34	47
70	6	12	20	30	42
75	5	11	18	27	38
80	5	9	16	24	34
85	4	9	14	22	30
90	4	8	13	19	27

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 19%

3x8 10%

3x12 9%

4x10 7%

3x6 7%

2x10 4%

4x8 4%

4x12 4%

4x6 4%

2x12 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	59
2	3	8	10%	29
3	3	12	9%	28
4	4	10	7%	20
4	3	6	7%	20
6	2	10	4%	12
6	4	8	4%	12
8	4	12	4%	11
8	4	6	4%	11
8	2	12	4%	11

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 Seated Shoulder Press strength standards

Strength Level analysed 88,363 qualifying results from 426,696 community lifts to produce our Seated Shoulder Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	426,696
Qualifying results	88,363
Male results	83,605
Female results	4,758
Data start	3 October 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	14	24	38	55	74
55	18	29	44	62	82
60	21	34	49	68	89
65	25	38	55	75	97
70	29	43	60	81	104
75	32	47	66	87	111
80	36	51	71	93	117
85	39	56	76	99	124
90	43	60	81	104	130
95	46	64	85	110	136
100	50	68	90	115	142
105	53	72	95	120	148
110	57	76	99	125	153
115	60	80	103	130	158
120	63	83	107	135	164
125	66	87	112	139	169
130	69	90	116	144	174
135	72	94	119	148	178
140	75	97	123	152	183

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	42	61	84	109
20	31	48	70	96	125
25	32	50	72	99	128
30	32	50	72	99	128
35	32	50	72	99	128
40	32	50	72	99	128
45	30	47	68	93	121
50	28	44	64	87	113
55	26	40	59	81	104
60	24	37	54	74	95
65	22	33	49	67	86
70	19	30	44	60	78
75	17	27	39	54	70
80	16	24	35	48	62
85	14	22	31	43	56
90	13	19	28	39	50

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	304
2	3	8	9%	229
3	3	5	7%	169
4	4	8	7%	160
5	4	10	6%	156
6	5	5	6%	151
7	3	12	6%	144
8	3	6	6%	141
9	3	7	5%	109
10	5	10	3%	78

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	10	20	32	47
45	5	12	22	36	51
50	7	14	25	39	55
55	8	16	28	42	59
60	9	18	30	45	62
65	11	20	32	48	66
70	12	22	35	51	69
75	13	23	37	53	72
80	14	25	39	56	75
85	16	26	41	58	77
90	17	28	43	60	80
95	18	30	44	63	83
100	19	31	46	65	85
105	20	32	48	67	87
110	21	34	50	69	90
115	23	35	51	71	92
120	24	36	53	72	94

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	28	42	59
20	10	19	32	48	67
25	10	19	33	50	69
30	10	19	33	50	69
35	10	19	33	50	69
40	10	19	33	50	69
45	9	18	31	47	65
50	9	17	29	44	61
55	8	16	27	41	56
60	7	15	24	37	51
65	7	13	22	34	47
70	6	12	20	30	42
75	5	11	18	27	38
80	5	9	16	24	34
85	4	9	14	22	30
90	4	8	13	19	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	59
2	3	8	10%	29
3	3	12	9%	28
4	4	10	7%	20
4	3	6	7%	20
6	2	10	4%	12
6	4	8	4%	12
8	4	12	4%	11
8	4	6	4%	11
8	2	12	4%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
50	14	24	38	55	74
55	18	29	44	62	82
60	21	34	49	68	89
65	25	38	55	75	97
70	29	43	60	81	104
75	32	47	66	87	111
80	36	51	71	93	117
85	39	56	76	99	124
90	43	60	81	104	130
95	46	64	85	110	136
100	50	68	90	115	142
105	53	72	95	120	148
110	57	76	99	125	153
115	60	80	103	130	158
120	63	83	107	135	164
125	66	87	112	139	169
130	69	90	116	144	174
135	72	94	119	148	178
140	75	97	123	152	183

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	42	61	84	109
20	31	48	70	96	125
25	32	50	72	99	128
30	32	50	72	99	128
35	32	50	72	99	128
40	32	50	72	99	128
45	30	47	68	93	121
50	28	44	64	87	113
55	26	40	59	81	104
60	24	37	54	74	95
65	22	33	49	67	86
70	19	30	44	60	78
75	17	27	39	54	70
80	16	24	35	48	62
85	14	22	31	43	56
90	13	19	28	39	50

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	304
2	3	8	9%	229
3	3	5	7%	169
4	4	8	7%	160
5	4	10	6%	156
6	5	5	6%	151
7	3	12	6%	144
8	3	6	6%	141
9	3	7	5%	109
10	5	10	3%	78

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	10	20	32	47
45	5	12	22	36	51
50	7	14	25	39	55
55	8	16	28	42	59
60	9	18	30	45	62
65	11	20	32	48	66
70	12	22	35	51	69
75	13	23	37	53	72
80	14	25	39	56	75
85	16	26	41	58	77
90	17	28	43	60	80
95	18	30	44	63	83
100	19	31	46	65	85
105	20	32	48	67	87
110	21	34	50	69	90
115	23	35	51	71	92
120	24	36	53	72	94

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	28	42	59
20	10	19	32	48	67
25	10	19	33	50	69
30	10	19	33	50	69
35	10	19	33	50	69
40	10	19	33	50	69
45	9	18	31	47	65
50	9	17	29	44	61
55	8	16	27	41	56
60	7	15	24	37	51
65	7	13	22	34	47
70	6	12	20	30	42
75	5	11	18	27	38
80	5	9	16	24	34
85	4	9	14	22	30
90	4	8	13	19	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	59
2	3	8	10%	29
3	3	12	9%	28
4	4	10	7%	20
4	3	6	7%	20
6	2	10	4%	12
6	4	8	4%	12
8	4	12	4%	11
8	4	6	4%	11
8	2	12	4%	11

Seated Shoulder Press Standards (kg)

Male

Male Seated Shoulder Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Seated Shoulder Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Seated Shoulder Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	14	24	38	55	74
55	18	29	44	62	82
60	21	34	49	68	89
65	25	38	55	75	97
70	29	43	60	81	104
75	32	47	66	87	111
80	36	51	71	93	117
85	39	56	76	99	124
90	43	60	81	104	130
95	46	64	85	110	136
100	50	68	90	115	142
105	53	72	95	120	148
110	57	76	99	125	153
115	60	80	103	130	158
120	63	83	107	135	164
125	66	87	112	139	169
130	69	90	116	144	174
135	72	94	119	148	178
140	75	97	123	152	183

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	42	61	84	109
20	31	48	70	96	125
25	32	50	72	99	128
30	32	50	72	99	128
35	32	50	72	99	128
40	32	50	72	99	128
45	30	47	68	93	121
50	28	44	64	87	113
55	26	40	59	81	104
60	24	37	54	74	95
65	22	33	49	67	86
70	19	30	44	60	78
75	17	27	39	54	70
80	16	24	35	48	62
85	14	22	31	43	56
90	13	19	28	39	50

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	304
2	3	8	9%	229
3	3	5	7%	169
4	4	8	7%	160
5	4	10	6%	156
6	5	5	6%	151
7	3	12	6%	144
8	3	6	6%	141
9	3	7	5%	109
10	5	10	3%	78

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	10	20	32	47
45	5	12	22	36	51
50	7	14	25	39	55
55	8	16	28	42	59
60	9	18	30	45	62
65	11	20	32	48	66
70	12	22	35	51	69
75	13	23	37	53	72
80	14	25	39	56	75
85	16	26	41	58	77
90	17	28	43	60	80
95	18	30	44	63	83
100	19	31	46	65	85
105	20	32	48	67	87
110	21	34	50	69	90
115	23	35	51	71	92
120	24	36	53	72	94

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	28	42	59
20	10	19	32	48	67
25	10	19	33	50	69
30	10	19	33	50	69
35	10	19	33	50	69
40	10	19	33	50	69
45	9	18	31	47	65
50	9	17	29	44	61
55	8	16	27	41	56
60	7	15	24	37	51
65	7	13	22	34	47
70	6	12	20	30	42
75	5	11	18	27	38
80	5	9	16	24	34
85	4	9	14	22	30
90	4	8	13	19	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	59
2	3	8	10%	29
3	3	12	9%	28
4	4	10	7%	20
4	3	6	7%	20
6	2	10	4%	12
6	4	8	4%	12
8	4	12	4%	11
8	4	6	4%	11
8	2	12	4%	11