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 4,360,212 lifts by Strength Level users

Male Shoulder Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner66 lb
Novice99 lb
Intermediate142 lb
Advanced192 lb
Elite248 lb
Strength LevelBodyweight Ratio
Beginner0.35x
Novice0.55x
Intermediate0.80x
Advanced1.10x
Elite1.40x

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

BWBeg.Nov.Int.Adv.Elite
110325483117156
120396292129169
1304570102140181
1405177111150194
1505785120161205
1606392128170216
1706999136180227
18075106145189238
19080113152198248
20086119160207257
21091126168215267
22097132175224276
230102138182232285
240107144189239293
250112150196247302
260117156202254310
270122161209262318
280127167215269326
290132173221276333
300136178227282341
310141183233289348
AgeBeg.Nov.Int.Adv.Elite
155685121164211
206497138187241
256699142192248
306699142192248
356699142192248
406699142192248
456294135182235
505888126171220
555482117158204
604975107145186
65456796131168
70406187117151
75365477105135
8032486994121
8529436284108
902639567697

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

lb
lb
years old

Female Shoulder Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner28 lb
Novice48 lb
Intermediate75 lb
Advanced107 lb
Elite143 lb
Strength LevelBodyweight Ratio
Beginner0.20x
Novice0.35x
Intermediate0.50x
Advanced0.75x
Elite1.00x

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

BWBeg.Nov.Int.Adv.Elite
9016315278107
10019355683114
11022386189120
12024426594126
13026456999132
140294873103137
150315177108142
160335480112147
170365683116151
180385987119156
190406290123160
200426493127164
210446796130168
220466998133171
2304771101136175
2404973104139178
2505176106142182
2605378109145185
AgeBeg.Nov.Int.Adv.Elite
1524416491122
20274773104139
25284875107143
30284875107143
35284875107143
40284875107143
45274671101136
5025436695127
5523406188118
6021365680108
651933517397
701729456587
751526415878
801423365270
851221334763
901119294256

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%

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 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.