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 4,514,765 lifts by Strength Level users

Male Shoulder Press Standards (kg)

Entire Community

Strength LevelWeight
Beginner30 kg
Novice45 kg
Intermediate64 kg
Advanced87 kg
Elite112 kg

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

BWBeg.Nov.Int.Adv.Elite
501525385371
551829425977
602132476484
652436527090
702740567595
7530436080101
8033476484106
8536506889111
9039547293116
9541577697121
100446079102125
105476383106130
110496686109134
115526990113138
120547293117142
125577596120146
130597799124150
1356180102127154
1406483105131157

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

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

5x5 21%
3x5 18%
3x8 7%
3x10 6%
4x5 4%

Calculate Your Strength Level

kg
kg
years old

Create Standards

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.

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.