Shoulder Press Standards (kg)

The average Shoulder Press is 62 kg for men and 33 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Shoulder Press strength standards are based on 5,644,500 lifts by Strength Level users from 2015 to 2026. More...

How To

Male
Female

Male

Male Shoulder Press Standards (kg)

Weight

Strength Level	Weight
Beginner	29 kg
Novice	44 kg
Intermediate	62 kg
Advanced	84 kg
Elite	107 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.35x
Novice	0.55x
Intermediate	0.80x
Advanced	1.05x
Elite	1.35x

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 62 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 29 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	24	36	51	67
55	18	28	41	56	73
60	21	32	45	62	79
65	24	35	50	67	85
70	27	39	54	72	90
75	30	43	58	76	96
80	33	46	62	81	101
85	36	49	66	85	106
90	38	53	70	90	111
95	41	56	74	94	115
100	44	59	77	98	120
105	47	62	81	102	124
110	49	65	84	105	128
115	52	68	87	109	132
120	54	71	90	113	136
125	56	73	94	116	140
130	59	76	97	119	144
135	61	79	100	123	147
140	63	81	102	126	151

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	37	53	71	91
20	29	43	61	82	104
25	29	44	62	84	107
30	29	44	62	84	107
35	29	44	62	84	107
40	29	44	62	84	107
45	28	42	59	79	102
50	26	39	55	74	95
55	24	36	51	68	88
60	22	33	46	62	80
65	20	30	42	57	72
70	18	27	38	51	65
75	16	24	34	46	58
80	14	21	30	41	52
85	13	19	27	37	47
90	12	17	24	33	42

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%

3x6 4%

4x8 3%

4x10 3%

2x5 2%

6x5 2%

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

Female

Female Shoulder Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	13 kg
Novice	21 kg
Intermediate	33 kg
Advanced	46 kg
Elite	61 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.50x
Advanced	0.70x
Elite	0.95x

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 33 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	13	22	33	45
45	9	15	24	36	48
50	10	17	27	38	51
55	11	19	29	41	54
60	12	20	31	43	57
65	14	22	32	45	59
70	15	23	34	47	62
75	16	25	36	49	64
80	17	26	37	51	66
85	18	27	39	53	68
90	19	28	40	54	70
95	20	30	42	56	72
100	21	31	43	58	74
105	22	32	45	59	75
110	23	33	46	61	77
115	24	34	47	62	79
120	24	35	48	64	80

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	18	28	39	52
20	13	21	32	45	60
25	13	21	33	46	61
30	13	21	33	46	61
35	13	21	33	46	61
40	13	21	33	46	61
45	12	20	31	44	58
50	11	19	29	41	54
55	11	18	27	38	50
60	10	16	24	34	46
65	9	14	22	31	41
70	8	13	20	28	37
75	7	12	18	25	33
80	6	10	16	23	30
85	6	9	14	20	27
90	5	8	13	18	24

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

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

5x5 17%

3x5 13%

3x10 9%

3x8 8%

4x5 4%

4x8 4%

3x6 3%

4x10 3%

3x12 3%

2x5 2%

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

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 Press strength standards

Strength Level analysed 1,827,472 qualifying results from 5,644,500 community lifts to produce our Shoulder Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	5,644,500
Qualifying results	1,827,472
Male results	1,622,185
Female results	205,287
Data start	12 August 2015
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.

Other Languages

Related Body Size Standards

Shoulders

Men 120 cm Women 104 cm

Shoulder Size Standards (cm)

1,489 user measurements 2022–2026

View All Body Standards

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	24	36	51	67
55	18	28	41	56	73
60	21	32	45	62	79
65	24	35	50	67	85
70	27	39	54	72	90
75	30	43	58	76	96
80	33	46	62	81	101
85	36	49	66	85	106
90	38	53	70	90	111
95	41	56	74	94	115
100	44	59	77	98	120
105	47	62	81	102	124
110	49	65	84	105	128
115	52	68	87	109	132
120	54	71	90	113	136
125	56	73	94	116	140
130	59	76	97	119	144
135	61	79	100	123	147
140	63	81	102	126	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	37	53	71	91
20	29	43	61	82	104
25	29	44	62	84	107
30	29	44	62	84	107
35	29	44	62	84	107
40	29	44	62	84	107
45	28	42	59	79	102
50	26	39	55	74	95
55	24	36	51	68	88
60	22	33	46	62	80
65	20	30	42	57	72
70	18	27	38	51	65
75	16	24	34	46	58
80	14	21	30	41	52
85	13	19	27	37	47
90	12	17	24	33	42

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	13	22	33	45
45	9	15	24	36	48
50	10	17	27	38	51
55	11	19	29	41	54
60	12	20	31	43	57
65	14	22	32	45	59
70	15	23	34	47	62
75	16	25	36	49	64
80	17	26	37	51	66
85	18	27	39	53	68
90	19	28	40	54	70
95	20	30	42	56	72
100	21	31	43	58	74
105	22	32	45	59	75
110	23	33	46	61	77
115	24	34	47	62	79
120	24	35	48	64	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	18	28	39	52
20	13	21	32	45	60
25	13	21	33	46	61
30	13	21	33	46	61
35	13	21	33	46	61
40	13	21	33	46	61
45	12	20	31	44	58
50	11	19	29	41	54
55	11	18	27	38	50
60	10	16	24	34	46
65	9	14	22	31	41
70	8	13	20	28	37
75	7	12	18	25	33
80	6	10	16	23	30
85	6	9	14	20	27
90	5	8	13	18	24

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	24	36	51	67
55	18	28	41	56	73
60	21	32	45	62	79
65	24	35	50	67	85
70	27	39	54	72	90
75	30	43	58	76	96
80	33	46	62	81	101
85	36	49	66	85	106
90	38	53	70	90	111
95	41	56	74	94	115
100	44	59	77	98	120
105	47	62	81	102	124
110	49	65	84	105	128
115	52	68	87	109	132
120	54	71	90	113	136
125	56	73	94	116	140
130	59	76	97	119	144
135	61	79	100	123	147
140	63	81	102	126	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	37	53	71	91
20	29	43	61	82	104
25	29	44	62	84	107
30	29	44	62	84	107
35	29	44	62	84	107
40	29	44	62	84	107
45	28	42	59	79	102
50	26	39	55	74	95
55	24	36	51	68	88
60	22	33	46	62	80
65	20	30	42	57	72
70	18	27	38	51	65
75	16	24	34	46	58
80	14	21	30	41	52
85	13	19	27	37	47
90	12	17	24	33	42

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	13	22	33	45
45	9	15	24	36	48
50	10	17	27	38	51
55	11	19	29	41	54
60	12	20	31	43	57
65	14	22	32	45	59
70	15	23	34	47	62
75	16	25	36	49	64
80	17	26	37	51	66
85	18	27	39	53	68
90	19	28	40	54	70
95	20	30	42	56	72
100	21	31	43	58	74
105	22	32	45	59	75
110	23	33	46	61	77
115	24	34	47	62	79
120	24	35	48	64	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	18	28	39	52
20	13	21	32	45	60
25	13	21	33	46	61
30	13	21	33	46	61
35	13	21	33	46	61
40	13	21	33	46	61
45	12	20	31	44	58
50	11	19	29	41	54
55	11	18	27	38	50
60	10	16	24	34	46
65	9	14	22	31	41
70	8	13	20	28	37
75	7	12	18	25	33
80	6	10	16	23	30
85	6	9	14	20	27
90	5	8	13	18	24

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	24	36	51	67
55	18	28	41	56	73
60	21	32	45	62	79
65	24	35	50	67	85
70	27	39	54	72	90
75	30	43	58	76	96
80	33	46	62	81	101
85	36	49	66	85	106
90	38	53	70	90	111
95	41	56	74	94	115
100	44	59	77	98	120
105	47	62	81	102	124
110	49	65	84	105	128
115	52	68	87	109	132
120	54	71	90	113	136
125	56	73	94	116	140
130	59	76	97	119	144
135	61	79	100	123	147
140	63	81	102	126	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	37	53	71	91
20	29	43	61	82	104
25	29	44	62	84	107
30	29	44	62	84	107
35	29	44	62	84	107
40	29	44	62	84	107
45	28	42	59	79	102
50	26	39	55	74	95
55	24	36	51	68	88
60	22	33	46	62	80
65	20	30	42	57	72
70	18	27	38	51	65
75	16	24	34	46	58
80	14	21	30	41	52
85	13	19	27	37	47
90	12	17	24	33	42

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	13	22	33	45
45	9	15	24	36	48
50	10	17	27	38	51
55	11	19	29	41	54
60	12	20	31	43	57
65	14	22	32	45	59
70	15	23	34	47	62
75	16	25	36	49	64
80	17	26	37	51	66
85	18	27	39	53	68
90	19	28	40	54	70
95	20	30	42	56	72
100	21	31	43	58	74
105	22	32	45	59	75
110	23	33	46	61	77
115	24	34	47	62	79
120	24	35	48	64	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	18	28	39	52
20	13	21	32	45	60
25	13	21	33	46	61
30	13	21	33	46	61
35	13	21	33	46	61
40	13	21	33	46	61
45	12	20	31	44	58
50	11	19	29	41	54
55	11	18	27	38	50
60	10	16	24	34	46
65	9	14	22	31	41
70	8	13	20	28	37
75	7	12	18	25	33
80	6	10	16	23	30
85	6	9	14	20	27
90	5	8	13	18	24