Spoto Press

Spoto Press Standards

Measured in lb

Spoto Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Newly added! Our spoto press standards will improve as we collect data from Strength Level users
Spoto Press

Male Spoto Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 99 lb
Novice 145 lb
Intermediate 204 lb
Advanced 272 lb
Elite 347 lb
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.25x
Advanced 1.50x
Elite 2.00x

How much should I be able to Spoto Press? (lb)

What is the average Spoto Press? The average Spoto Press weight for a male lifter is 204 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Spoto Press? Male beginners should aim to lift 99 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

BW Beg. Nov. Int. Adv. Elite
110 49 78 114 158 206
120 59 90 129 175 226
130 69 102 143 191 244
140 78 113 157 207 262
150 88 124 170 222 279
160 97 135 183 237 295
170 106 146 195 251 311
180 115 157 207 265 327
190 124 167 219 278 341
200 133 177 231 291 356
210 141 187 242 304 370
220 150 197 253 317 383
230 158 206 264 329 397
240 166 216 274 340 410
250 174 225 285 352 422
260 182 234 295 363 434
270 190 243 305 374 446
280 198 251 314 384 458
290 205 260 324 395 469
300 212 268 333 405 480
310 220 276 342 415 491
Age Beg. Nov. Int. Adv. Elite
15 84 124 174 232 295
20 96 142 199 265 338
25 99 145 204 272 347
30 99 145 204 272 347
35 99 145 204 272 347
40 99 145 204 272 347
45 94 138 194 258 329
50 88 130 182 243 309
55 81 120 168 224 286
60 74 109 153 205 261
65 67 99 139 185 236
70 60 89 124 166 211
75 54 79 111 148 189
80 48 71 99 133 169
85 43 64 89 119 151
90 39 57 80 107 136

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

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

4x5 33%
3x5 33%
5x5 11%
3x12 11%
4x9 11%

Calculate Your Strength Level

lb
lb
years old

Female Spoto Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 34 lb
Novice 63 lb
Intermediate 103 lb
Advanced 154 lb
Elite 211 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.45x
Intermediate 0.70x
Advanced 1.05x
Elite 1.45x

How much should I be able to Spoto Press? (lb)

What is the average Spoto Press? The average Spoto Press weight for a female lifter is 103 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Spoto Press? Female beginners should aim to lift 34 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

BW Beg. Nov. Int. Adv. Elite
90 16 35 64 101 145
100 19 41 72 111 156
110 23 46 79 120 167
120 27 52 86 129 178
130 31 57 93 137 187
140 35 62 99 145 196
150 39 67 105 152 205
160 42 72 111 159 213
170 46 77 117 166 221
180 49 81 123 173 229
190 53 86 128 179 236
200 56 90 133 186 243
210 60 94 139 192 250
220 63 98 143 197 257
230 66 102 148 203 263
240 69 106 153 208 269
250 72 110 157 214 276
260 75 113 162 219 281
Age Beg. Nov. Int. Adv. Elite
15 29 54 88 131 179
20 33 62 101 150 205
25 34 63 103 154 211
30 34 63 103 154 211
35 34 63 103 154 211
40 34 63 103 154 211
45 32 60 98 146 200
50 30 56 92 137 188
55 28 52 85 127 174
60 25 47 78 115 158
65 23 43 70 104 143
70 21 38 63 94 128
75 18 34 56 84 115
80 17 31 50 75 103
85 15 28 45 67 92
90 13 25 41 60 83

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

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

3x6 20%
3x7 20%
3x8 20%
2x8 20%
3x5 20%

Calculate Your Strength Level

lb
lb
years old

Rate Your Lifts Against Other People

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.