Shoulder Press

Shoulder Press Standards

Measured in kg

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 3,347,000 lifts by Strength Level users

Male Shoulder Press Standards (kg)

Entire Community

Strength Level Weight
Beginner 30 kg
Novice 45 kg
Intermediate 64 kg
Advanced 87 kg
Elite 112 kg
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? (kg)

What is the average Shoulder Press? The average Shoulder Press weight for a male lifter is 64 kg (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 30 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

BW Beg. Nov. Int. Adv. Elite
50 15 25 38 53 71
55 18 29 42 59 77
60 21 32 47 64 84
65 24 36 52 70 90
70 27 40 56 75 95
75 30 43 60 80 101
80 33 47 64 84 106
85 36 50 68 89 111
90 39 54 72 93 116
95 41 57 76 97 121
100 44 60 79 102 125
105 47 63 83 106 130
110 49 66 86 109 134
115 52 69 90 113 138
120 54 72 93 117 142
125 57 75 96 120 146
130 59 77 99 124 150
135 61 80 102 127 154
140 64 83 105 131 157
Age Beg. Nov. Int. Adv. Elite
15 25 38 55 74 96
20 29 44 63 85 109
25 30 45 64 87 112
30 30 45 64 87 112
35 30 45 64 87 112
40 30 45 64 87 112
45 28 43 61 83 107
50 27 40 57 78 100
55 25 37 53 72 92
60 22 34 48 66 84
65 20 31 44 59 76
70 18 27 39 53 68
75 16 25 35 48 61
80 15 22 31 43 55
85 13 20 28 38 49
90 12 18 25 34 44

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

kg
kg
years old

Female Shoulder Press Standards (kg)

Entire Community

Strength Level Weight
Beginner 13 kg
Novice 22 kg
Intermediate 34 kg
Advanced 48 kg
Elite 65 kg
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? (kg)

What is the average Shoulder Press? The average Shoulder Press weight for a female lifter is 34 kg (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 13 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

BW Beg. Nov. Int. Adv. Elite
40 7 14 23 35 48
45 8 16 25 38 52
50 10 17 28 40 55
55 11 19 30 43 58
60 12 21 32 45 60
65 13 22 34 48 63
70 15 24 35 50 65
75 16 25 37 52 68
80 17 26 39 54 70
85 18 28 40 55 72
90 19 29 42 57 74
95 20 30 43 59 76
100 21 31 45 61 78
105 22 32 46 62 80
110 23 34 47 64 81
115 23 35 49 65 83
120 24 36 50 66 85
Age Beg. Nov. Int. Adv. Elite
15 11 19 29 41 55
20 12 21 33 47 63
25 13 22 34 48 65
30 13 22 34 48 65
35 13 22 34 48 65
40 13 22 34 48 65
45 12 21 32 46 62
50 11 19 30 43 58
55 11 18 28 40 53
60 10 16 25 36 49
65 9 15 23 33 44
70 8 13 21 30 40
75 7 12 18 26 35
80 6 11 16 24 32
85 6 10 15 21 28
90 5 9 13 19 26

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

kg
kg
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.

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

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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.