Shoulder Press

Shoulder Press Standards

Measured in lb

Shoulder Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Shoulder Press standards are based on 3,416,000 lifts by Strength Level users

Male Shoulder Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 66 lb
Novice 99 lb
Intermediate 142 lb
Advanced 192 lb
Elite 248 lb
Strength Level Bodyweight Ratio
Beginner 0.35x
Novice 0.55x
Intermediate 0.80x
Advanced 1.10x
Elite 1.40x

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

What is the average Shoulder Press? The average Shoulder Press weight for a male lifter is 142 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Shoulder Press? Male beginners should aim to lift 66 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 32 54 83 117 156
120 39 62 92 129 169
130 45 70 102 140 181
140 51 77 111 150 194
150 57 85 120 161 205
160 63 92 128 170 216
170 69 99 136 180 227
180 75 106 145 189 238
190 80 113 152 198 248
200 86 119 160 207 257
210 91 126 168 215 267
220 97 132 175 224 276
230 102 138 182 232 285
240 107 144 189 239 293
250 112 150 196 247 302
260 117 156 202 254 310
270 122 161 209 262 318
280 127 167 215 269 326
290 132 173 221 276 333
300 136 178 227 282 341
310 141 183 233 289 348
Age Beg. Nov. Int. Adv. Elite
15 56 85 121 164 211
20 64 97 138 187 241
25 66 99 142 192 248
30 66 99 142 192 248
35 66 99 142 192 248
40 66 99 142 192 248
45 62 94 135 182 235
50 58 88 126 171 220
55 54 82 117 158 204
60 49 75 107 145 186
65 45 67 96 131 168
70 40 61 87 117 151
75 36 54 77 105 135
80 32 48 69 94 121
85 29 43 62 84 108
90 26 39 56 76 97

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

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

5x5 22%
3x5 18%
3x8 6%
3x10 6%
4x5 4%

Calculate Your Strength Level

lb
lb
years old

Female Shoulder Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 28 lb
Novice 48 lb
Intermediate 75 lb
Advanced 107 lb
Elite 143 lb
Strength Level Bodyweight Ratio
Beginner 0.20x
Novice 0.35x
Intermediate 0.50x
Advanced 0.75x
Elite 1.00x

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

What is the average Shoulder Press? The average Shoulder Press weight for a female lifter is 75 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Shoulder Press? Female beginners should aim to lift 28 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 16 31 52 78 107
100 19 35 56 83 114
110 22 38 61 89 120
120 24 42 65 94 126
130 26 45 69 99 132
140 29 48 73 103 137
150 31 51 77 108 142
160 33 54 80 112 147
170 36 56 83 116 151
180 38 59 87 119 156
190 40 62 90 123 160
200 42 64 93 127 164
210 44 67 96 130 168
220 46 69 98 133 171
230 47 71 101 136 175
240 49 73 104 139 178
250 51 76 106 142 182
260 53 78 109 145 185
Age Beg. Nov. Int. Adv. Elite
15 24 41 64 91 122
20 27 47 73 104 139
25 28 48 75 107 143
30 28 48 75 107 143
35 28 48 75 107 143
40 28 48 75 107 143
45 27 46 71 101 136
50 25 43 66 95 127
55 23 40 61 88 118
60 21 36 56 80 108
65 19 33 51 73 97
70 17 29 45 65 87
75 15 26 41 58 78
80 14 23 36 52 70
85 12 21 33 47 63
90 11 19 29 42 56

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

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

5x5 18%
3x5 13%
3x10 8%
3x8 8%
4x5 4%

Calculate Your Strength Level

lb
lb
years old

Recommended Program

For Shoulder Press we recommend following the 5/3/1 BBB program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.