Seated Shoulder Press Standards (lb)

The average Seated Shoulder Press is 159 lb for men and 72 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	71 lb
Novice	109 lb
Intermediate	159 lb
Advanced	217 lb
Elite	282 lb

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? (lb)

What is the average Seated Shoulder Press? The average Seated Shoulder Press weight for a male lifter is 159 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 71 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

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	53	83	120	162
120	38	62	95	134	178
130	45	72	106	148	194
140	53	81	118	161	209
150	60	90	129	174	223
160	67	99	139	186	237
170	75	108	150	198	251
180	82	117	160	210	264
190	89	125	170	221	276
200	96	133	179	232	289
210	103	142	189	243	301
220	110	150	198	253	312
230	116	157	207	263	324
240	123	165	216	273	335
250	130	173	225	283	345
260	136	180	233	293	356
270	142	188	241	302	366
280	149	195	249	311	376
290	155	202	257	320	386
300	161	209	265	329	395
310	167	215	273	337	405

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	60	93	135	185	240
20	69	106	155	212	275
25	71	109	159	217	282
30	71	109	159	217	282
35	71	109	159	217	282
40	71	109	159	217	282
45	67	103	150	206	267
50	63	97	140	192	250
55	58	89	130	178	230
60	53	82	118	162	210
65	48	74	107	147	190
70	43	66	96	132	171
75	38	60	86	118	154
80	34	53	77	106	138
85	31	48	69	95	123
90	28	43	62	85	111

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 lb
Novice	43 lb
Intermediate	72 lb
Advanced	109 lb
Elite	152 lb

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? (lb)

What is the average Seated Shoulder Press? The average Seated Shoulder Press weight for a female lifter is 72 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 22 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

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	23	44	72	105
100	12	27	50	79	114
110	15	31	55	86	122
120	17	35	60	92	129
130	20	39	65	98	136
140	23	43	70	104	143
150	25	46	74	109	149
160	28	49	79	115	155
170	30	53	83	120	161
180	33	56	87	125	167
190	35	59	91	129	172
200	38	62	95	134	177
210	40	65	98	138	182
220	42	68	102	142	187
230	44	71	105	146	192
240	47	74	109	150	197
250	49	76	112	154	201
260	51	79	115	158	205

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	37	62	93	130
20	21	42	70	107	148
25	22	43	72	109	152
30	22	43	72	109	152
35	22	43	72	109	152
40	22	43	72	109	152
45	21	41	68	104	144
50	19	38	64	97	135
55	18	35	59	89	124
60	16	32	54	82	113
65	15	29	49	74	103
70	13	26	44	66	92
75	12	23	39	60	83
80	11	21	35	53	74
85	10	19	32	48	66
90	9	17	28	43	60

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
110	31	53	83	120	162
120	38	62	95	134	178
130	45	72	106	148	194
140	53	81	118	161	209
150	60	90	129	174	223
160	67	99	139	186	237
170	75	108	150	198	251
180	82	117	160	210	264
190	89	125	170	221	276
200	96	133	179	232	289
210	103	142	189	243	301
220	110	150	198	253	312
230	116	157	207	263	324
240	123	165	216	273	335
250	130	173	225	283	345
260	136	180	233	293	356
270	142	188	241	302	366
280	149	195	249	311	376
290	155	202	257	320	386
300	161	209	265	329	395
310	167	215	273	337	405

Age	Beg.	Nov.	Int.	Adv.	Elite
15	60	93	135	185	240
20	69	106	155	212	275
25	71	109	159	217	282
30	71	109	159	217	282
35	71	109	159	217	282
40	71	109	159	217	282
45	67	103	150	206	267
50	63	97	140	192	250
55	58	89	130	178	230
60	53	82	118	162	210
65	48	74	107	147	190
70	43	66	96	132	171
75	38	60	86	118	154
80	34	53	77	106	138
85	31	48	69	95	123
90	28	43	62	85	111

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
90	9	23	44	72	105
100	12	27	50	79	114
110	15	31	55	86	122
120	17	35	60	92	129
130	20	39	65	98	136
140	23	43	70	104	143
150	25	46	74	109	149
160	28	49	79	115	155
170	30	53	83	120	161
180	33	56	87	125	167
190	35	59	91	129	172
200	38	62	95	134	177
210	40	65	98	138	182
220	42	68	102	142	187
230	44	71	105	146	192
240	47	74	109	150	197
250	49	76	112	154	201
260	51	79	115	158	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	37	62	93	130
20	21	42	70	107	148
25	22	43	72	109	152
30	22	43	72	109	152
35	22	43	72	109	152
40	22	43	72	109	152
45	21	41	68	104	144
50	19	38	64	97	135
55	18	35	59	89	124
60	16	32	54	82	113
65	15	29	49	74	103
70	13	26	44	66	92
75	12	23	39	60	83
80	11	21	35	53	74
85	10	19	32	48	66
90	9	17	28	43	60

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
110	31	53	83	120	162
120	38	62	95	134	178
130	45	72	106	148	194
140	53	81	118	161	209
150	60	90	129	174	223
160	67	99	139	186	237
170	75	108	150	198	251
180	82	117	160	210	264
190	89	125	170	221	276
200	96	133	179	232	289
210	103	142	189	243	301
220	110	150	198	253	312
230	116	157	207	263	324
240	123	165	216	273	335
250	130	173	225	283	345
260	136	180	233	293	356
270	142	188	241	302	366
280	149	195	249	311	376
290	155	202	257	320	386
300	161	209	265	329	395
310	167	215	273	337	405

Age	Beg.	Nov.	Int.	Adv.	Elite
15	60	93	135	185	240
20	69	106	155	212	275
25	71	109	159	217	282
30	71	109	159	217	282
35	71	109	159	217	282
40	71	109	159	217	282
45	67	103	150	206	267
50	63	97	140	192	250
55	58	89	130	178	230
60	53	82	118	162	210
65	48	74	107	147	190
70	43	66	96	132	171
75	38	60	86	118	154
80	34	53	77	106	138
85	31	48	69	95	123
90	28	43	62	85	111

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
90	9	23	44	72	105
100	12	27	50	79	114
110	15	31	55	86	122
120	17	35	60	92	129
130	20	39	65	98	136
140	23	43	70	104	143
150	25	46	74	109	149
160	28	49	79	115	155
170	30	53	83	120	161
180	33	56	87	125	167
190	35	59	91	129	172
200	38	62	95	134	177
210	40	65	98	138	182
220	42	68	102	142	187
230	44	71	105	146	192
240	47	74	109	150	197
250	49	76	112	154	201
260	51	79	115	158	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	37	62	93	130
20	21	42	70	107	148
25	22	43	72	109	152
30	22	43	72	109	152
35	22	43	72	109	152
40	22	43	72	109	152
45	21	41	68	104	144
50	19	38	64	97	135
55	18	35	59	89	124
60	16	32	54	82	113
65	15	29	49	74	103
70	13	26	44	66	92
75	12	23	39	60	83
80	11	21	35	53	74
85	10	19	32	48	66
90	9	17	28	43	60

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 (lb)

Male

Male Seated Shoulder Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	31	53	83	120	162
120	38	62	95	134	178
130	45	72	106	148	194
140	53	81	118	161	209
150	60	90	129	174	223
160	67	99	139	186	237
170	75	108	150	198	251
180	82	117	160	210	264
190	89	125	170	221	276
200	96	133	179	232	289
210	103	142	189	243	301
220	110	150	198	253	312
230	116	157	207	263	324
240	123	165	216	273	335
250	130	173	225	283	345
260	136	180	233	293	356
270	142	188	241	302	366
280	149	195	249	311	376
290	155	202	257	320	386
300	161	209	265	329	395
310	167	215	273	337	405

Age	Beg.	Nov.	Int.	Adv.	Elite
15	60	93	135	185	240
20	69	106	155	212	275
25	71	109	159	217	282
30	71	109	159	217	282
35	71	109	159	217	282
40	71	109	159	217	282
45	67	103	150	206	267
50	63	97	140	192	250
55	58	89	130	178	230
60	53	82	118	162	210
65	48	74	107	147	190
70	43	66	96	132	171
75	38	60	86	118	154
80	34	53	77	106	138
85	31	48	69	95	123
90	28	43	62	85	111

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
90	9	23	44	72	105
100	12	27	50	79	114
110	15	31	55	86	122
120	17	35	60	92	129
130	20	39	65	98	136
140	23	43	70	104	143
150	25	46	74	109	149
160	28	49	79	115	155
170	30	53	83	120	161
180	33	56	87	125	167
190	35	59	91	129	172
200	38	62	95	134	177
210	40	65	98	138	182
220	42	68	102	142	187
230	44	71	105	146	192
240	47	74	109	150	197
250	49	76	112	154	201
260	51	79	115	158	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	37	62	93	130
20	21	42	70	107	148
25	22	43	72	109	152
30	22	43	72	109	152
35	22	43	72	109	152
40	22	43	72	109	152
45	21	41	68	104	144
50	19	38	64	97	135
55	18	35	59	89	124
60	16	32	54	82	113
65	15	29	49	74	103
70	13	26	44	66	92
75	12	23	39	60	83
80	11	21	35	53	74
85	10	19	32	48	66
90	9	17	28	43	60

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