These are the most popular Shoulder Press workouts done by male lifters:
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.
Male
Male Shoulder Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 66 lb |
Novice | 99 lb |
Intermediate | 142 lb |
Advanced | 192 lb |
Elite | 248 lb |
Bodyweight Ratio
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.
By Weight and Age
By Bodyweight
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 |
By Age
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?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 21% | 12175 |
2 | 3 | 5 | 18% | 10440 |
3 | 3 | 8 | 7% | 3754 |
4 | 3 | 10 | 6% | 3574 |
5 | 4 | 5 | 4% | 2362 |
6 | 3 | 6 | 4% | 2048 |
7 | 4 | 8 | 3% | 1861 |
8 | 4 | 10 | 3% | 1473 |
9 | 2 | 5 | 2% | 1348 |
10 | 6 | 5 | 2% | 1195 |
Calculate Your Strength Level
Female
Female Shoulder Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 28 lb |
Novice | 48 lb |
Intermediate | 75 lb |
Advanced | 107 lb |
Elite | 143 lb |
Bodyweight Ratio
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.
By Weight and Age
By Bodyweight
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 |
By Age
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:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 17% | 1592 |
2 | 3 | 5 | 13% | 1259 |
3 | 3 | 10 | 9% | 829 |
4 | 3 | 8 | 8% | 772 |
5 | 4 | 5 | 4% | 386 |
6 | 4 | 8 | 4% | 353 |
7 | 3 | 6 | 3% | 315 |
8 | 4 | 10 | 3% | 299 |
9 | 3 | 12 | 3% | 241 |
10 | 2 | 5 | 2% | 233 |
Calculate Your Strength Level
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Recommended Program
For Shoulder Press we recommend following the 5/3/1 BBB program on Boostcamp.
Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.
Get 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.
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. |
More Exercises
Other Languages
- Shoulder Press (EN)
- Schulterpresse (DE)
- Press de hombro (ES)
- Presse à épaules (FR)
- Wyciskanie sztangi nad głowę (PL)
- Lento Avanti (IT)
- Prensa de ombros (PT)