Shoulder Pin Press Standards (lb)

The average Shoulder Pin Press is 168 lb for men and 91 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Shoulder Pin Press strength standards are based on 70,041 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Shoulder Pin Press Standards (lb)

Weight

Strength Level	Weight
Beginner	76 lb
Novice	116 lb
Intermediate	168 lb
Advanced	229 lb
Elite	297 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.25x
Elite	1.50x

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

What is the average Shoulder Pin Press? The average Shoulder Pin Press weight for a male lifter is 168 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Shoulder Pin Press? Male beginners should aim to lift 76 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	34	58	90	129	173
120	41	67	102	143	189
130	48	77	113	156	204
140	56	86	124	169	219
150	63	95	135	182	233
160	70	103	145	194	247
170	77	112	155	205	260
180	84	120	165	217	273
190	91	129	175	228	285
200	98	137	184	238	297
210	105	144	193	249	308
220	111	152	202	259	320
230	118	160	211	269	331
240	124	167	219	278	341
250	130	174	227	288	351
260	136	182	236	297	362
270	143	189	244	306	371
280	149	195	251	314	381
290	154	202	259	323	390
300	160	209	266	331	400
310	166	215	274	339	409

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	65	99	143	196	253
20	74	113	164	223	289
25	76	116	168	229	297
30	76	116	168	229	297
35	76	116	168	229	297
40	76	116	168	229	297
45	72	110	159	217	281
50	67	103	149	203	263
55	62	95	137	187	243
60	56	87	125	171	221
65	51	79	114	155	200
70	46	71	102	139	180
75	41	63	92	125	162
80	37	57	82	112	145
85	33	51	73	100	130
90	30	46	66	90	116

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

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

3x10 31%

3x5 7%

6x10 6%

3x3 5%

4x10 5%

5x3 5%

3x8 3%

6x4 3%

3x6 3%

3x4 3%

3x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	31%	69
2	3	5	7%	15
3	6	10	6%	13
4	3	3	5%	11
5	4	10	5%	10
5	5	3	5%	10
7	3	8	3%	7
7	6	4	3%	7
9	3	6	3%	6
9	3	4	3%	6
9	3	12	3%	6

Female

Female Shoulder Pin Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	26 lb
Novice	53 lb
Intermediate	91 lb
Advanced	138 lb
Elite	193 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.60x
Advanced	0.95x
Elite	1.30x

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

What is the average Shoulder Pin Press? The average Shoulder Pin Press weight for a female lifter is 91 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Shoulder Pin Press? Female beginners should aim to lift 26 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	12	31	59	97	142
100	15	35	66	105	152
110	18	40	71	113	160
120	21	44	77	120	169
130	24	48	82	126	177
140	26	52	87	132	184
150	29	56	92	138	191
160	32	59	97	144	198
170	34	63	102	150	204
180	37	66	106	155	210
190	39	69	110	160	216
200	42	73	114	165	222
210	44	76	118	169	227
220	47	79	122	174	233
230	49	82	125	178	238
240	51	85	129	183	243
250	53	88	133	187	247
260	55	90	136	191	252

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	45	77	118	165
20	26	52	88	135	188
25	26	53	91	138	193
30	26	53	91	138	193
35	26	53	91	138	193
40	26	53	91	138	193
45	25	50	86	131	183
50	23	47	80	122	171
55	22	43	74	113	158
60	20	39	68	103	144
65	18	36	61	93	130
70	16	32	55	84	117
75	14	29	49	75	105
80	13	26	44	67	94
85	12	23	40	60	84
90	10	21	36	54	76

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

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

4x2 33%

2x2 33%

5x8 33%

Rank	Sets	Reps	Percent	Workouts
1	4	2	33%	1
1	2	2	33%	1
1	5	8	33%	1

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 Shoulder Pin Press strength standards

Strength Level analysed 1,773 qualifying results from 70,041 community lifts to produce our Shoulder Pin Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	70,041
Qualifying results	1,773
Male results	1,654
Female results	119
Data start	14 August 2020
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	34	58	90	129	173
120	41	67	102	143	189
130	48	77	113	156	204
140	56	86	124	169	219
150	63	95	135	182	233
160	70	103	145	194	247
170	77	112	155	205	260
180	84	120	165	217	273
190	91	129	175	228	285
200	98	137	184	238	297
210	105	144	193	249	308
220	111	152	202	259	320
230	118	160	211	269	331
240	124	167	219	278	341
250	130	174	227	288	351
260	136	182	236	297	362
270	143	189	244	306	371
280	149	195	251	314	381
290	154	202	259	323	390
300	160	209	266	331	400
310	166	215	274	339	409

Age	Beg.	Nov.	Int.	Adv.	Elite
15	65	99	143	196	253
20	74	113	164	223	289
25	76	116	168	229	297
30	76	116	168	229	297
35	76	116	168	229	297
40	76	116	168	229	297
45	72	110	159	217	281
50	67	103	149	203	263
55	62	95	137	187	243
60	56	87	125	171	221
65	51	79	114	155	200
70	46	71	102	139	180
75	41	63	92	125	162
80	37	57	82	112	145
85	33	51	73	100	130
90	30	46	66	90	116

Rank	Sets	Reps	Percent	Workouts
1	3	10	31%	69
2	3	5	7%	15
3	6	10	6%	13
4	3	3	5%	11
5	4	10	5%	10
5	5	3	5%	10
7	3	8	3%	7
7	6	4	3%	7
9	3	6	3%	6
9	3	4	3%	6
9	3	12	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
90	12	31	59	97	142
100	15	35	66	105	152
110	18	40	71	113	160
120	21	44	77	120	169
130	24	48	82	126	177
140	26	52	87	132	184
150	29	56	92	138	191
160	32	59	97	144	198
170	34	63	102	150	204
180	37	66	106	155	210
190	39	69	110	160	216
200	42	73	114	165	222
210	44	76	118	169	227
220	47	79	122	174	233
230	49	82	125	178	238
240	51	85	129	183	243
250	53	88	133	187	247
260	55	90	136	191	252

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	45	77	118	165
20	26	52	88	135	188
25	26	53	91	138	193
30	26	53	91	138	193
35	26	53	91	138	193
40	26	53	91	138	193
45	25	50	86	131	183
50	23	47	80	122	171
55	22	43	74	113	158
60	20	39	68	103	144
65	18	36	61	93	130
70	16	32	55	84	117
75	14	29	49	75	105
80	13	26	44	67	94
85	12	23	40	60	84
90	10	21	36	54	76

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	58	90	129	173
120	41	67	102	143	189
130	48	77	113	156	204
140	56	86	124	169	219
150	63	95	135	182	233
160	70	103	145	194	247
170	77	112	155	205	260
180	84	120	165	217	273
190	91	129	175	228	285
200	98	137	184	238	297
210	105	144	193	249	308
220	111	152	202	259	320
230	118	160	211	269	331
240	124	167	219	278	341
250	130	174	227	288	351
260	136	182	236	297	362
270	143	189	244	306	371
280	149	195	251	314	381
290	154	202	259	323	390
300	160	209	266	331	400
310	166	215	274	339	409

Age	Beg.	Nov.	Int.	Adv.	Elite
15	65	99	143	196	253
20	74	113	164	223	289
25	76	116	168	229	297
30	76	116	168	229	297
35	76	116	168	229	297
40	76	116	168	229	297
45	72	110	159	217	281
50	67	103	149	203	263
55	62	95	137	187	243
60	56	87	125	171	221
65	51	79	114	155	200
70	46	71	102	139	180
75	41	63	92	125	162
80	37	57	82	112	145
85	33	51	73	100	130
90	30	46	66	90	116

Rank	Sets	Reps	Percent	Workouts
1	3	10	31%	69
2	3	5	7%	15
3	6	10	6%	13
4	3	3	5%	11
5	4	10	5%	10
5	5	3	5%	10
7	3	8	3%	7
7	6	4	3%	7
9	3	6	3%	6
9	3	4	3%	6
9	3	12	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
90	12	31	59	97	142
100	15	35	66	105	152
110	18	40	71	113	160
120	21	44	77	120	169
130	24	48	82	126	177
140	26	52	87	132	184
150	29	56	92	138	191
160	32	59	97	144	198
170	34	63	102	150	204
180	37	66	106	155	210
190	39	69	110	160	216
200	42	73	114	165	222
210	44	76	118	169	227
220	47	79	122	174	233
230	49	82	125	178	238
240	51	85	129	183	243
250	53	88	133	187	247
260	55	90	136	191	252

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	45	77	118	165
20	26	52	88	135	188
25	26	53	91	138	193
30	26	53	91	138	193
35	26	53	91	138	193
40	26	53	91	138	193
45	25	50	86	131	183
50	23	47	80	122	171
55	22	43	74	113	158
60	20	39	68	103	144
65	18	36	61	93	130
70	16	32	55	84	117
75	14	29	49	75	105
80	13	26	44	67	94
85	12	23	40	60	84
90	10	21	36	54	76

Shoulder Pin Press Standards (lb)

Male

Male Shoulder Pin Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Shoulder Pin Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Shoulder Pin Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	58	90	129	173
120	41	67	102	143	189
130	48	77	113	156	204
140	56	86	124	169	219
150	63	95	135	182	233
160	70	103	145	194	247
170	77	112	155	205	260
180	84	120	165	217	273
190	91	129	175	228	285
200	98	137	184	238	297
210	105	144	193	249	308
220	111	152	202	259	320
230	118	160	211	269	331
240	124	167	219	278	341
250	130	174	227	288	351
260	136	182	236	297	362
270	143	189	244	306	371
280	149	195	251	314	381
290	154	202	259	323	390
300	160	209	266	331	400
310	166	215	274	339	409

Age	Beg.	Nov.	Int.	Adv.	Elite
15	65	99	143	196	253
20	74	113	164	223	289
25	76	116	168	229	297
30	76	116	168	229	297
35	76	116	168	229	297
40	76	116	168	229	297
45	72	110	159	217	281
50	67	103	149	203	263
55	62	95	137	187	243
60	56	87	125	171	221
65	51	79	114	155	200
70	46	71	102	139	180
75	41	63	92	125	162
80	37	57	82	112	145
85	33	51	73	100	130
90	30	46	66	90	116

Rank	Sets	Reps	Percent	Workouts
1	3	10	31%	69
2	3	5	7%	15
3	6	10	6%	13
4	3	3	5%	11
5	4	10	5%	10
5	5	3	5%	10
7	3	8	3%	7
7	6	4	3%	7
9	3	6	3%	6
9	3	4	3%	6
9	3	12	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
90	12	31	59	97	142
100	15	35	66	105	152
110	18	40	71	113	160
120	21	44	77	120	169
130	24	48	82	126	177
140	26	52	87	132	184
150	29	56	92	138	191
160	32	59	97	144	198
170	34	63	102	150	204
180	37	66	106	155	210
190	39	69	110	160	216
200	42	73	114	165	222
210	44	76	118	169	227
220	47	79	122	174	233
230	49	82	125	178	238
240	51	85	129	183	243
250	53	88	133	187	247
260	55	90	136	191	252

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	45	77	118	165
20	26	52	88	135	188
25	26	53	91	138	193
30	26	53	91	138	193
35	26	53	91	138	193
40	26	53	91	138	193
45	25	50	86	131	183
50	23	47	80	122	171
55	22	43	74	113	158
60	20	39	68	103	144
65	18	36	61	93	130
70	16	32	55	84	117
75	14	29	49	75	105
80	13	26	44	67	94
85	12	23	40	60	84
90	10	21	36	54	76