Spoto Press Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Spoto Press standards are based on 58,633 lifts by Strength Level users

Male
Female

Male

Male Spoto Press Standards (kg)

Weight

Strength Level	Weight
Beginner	50 kg
Novice	75 kg
Intermediate	107 kg
Advanced	144 kg
Elite	185 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

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

What is the average Spoto Press? The average Spoto Press weight for a male lifter is 107 kg (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 50 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	23	38	58	81	108
55	28	45	66	91	119
60	34	51	74	100	129
65	39	58	82	109	140
70	44	64	89	118	150
75	49	70	96	126	159
80	55	77	104	135	168
85	60	83	110	142	177
90	65	88	117	150	185
95	69	94	124	157	193
100	74	100	130	165	201
105	79	105	136	172	209
110	84	110	142	178	217
115	88	116	148	185	224
120	93	121	154	191	231
125	97	126	160	198	238
130	101	131	165	204	245
135	106	135	171	210	251
140	110	140	176	216	257

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	64	91	123	157
20	49	73	104	140	180
25	50	75	107	144	185
30	50	75	107	144	185
35	50	75	107	144	185
40	50	75	107	144	185
45	48	71	101	136	175
50	44	67	95	127	163
55	41	61	87	118	151
60	37	56	80	107	138
65	34	51	72	97	125
70	31	46	65	88	112
75	27	41	58	78	101
80	24	37	52	70	90
85	22	33	47	63	81
90	20	30	42	56	72

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

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

3x6 11%

3x8 9%

3x10 9%

3x5 7%

5x5 6%

4x4 6%

4x5 6%

6x4 5%

3x12 5%

5x3 3%

Rank	Sets	Reps	Percent	Workouts
1	3	6	11%	14
2	3	8	9%	12
3	3	10	9%	11
4	3	5	7%	9
5	5	5	6%	7
5	4	4	6%	7
5	4	5	6%	7
8	6	4	5%	6
8	3	12	5%	6
10	5	3	3%	4

Calculate Your Strength Level

Female

Female Spoto Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	24 kg
Novice	37 kg
Intermediate	55 kg
Advanced	76 kg
Elite	99 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.35x
Novice	0.55x
Intermediate	0.80x
Advanced	1.10x
Elite	1.45x

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

What is the average Spoto Press? The average Spoto Press weight for a female lifter is 55 kg (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 24 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	12	20	31	44	59
45	15	24	35	49	65
50	18	27	40	55	71
55	21	31	44	60	77
60	23	34	48	65	82
65	26	38	52	69	88
70	29	41	56	74	93
75	32	44	60	78	97
80	34	47	63	82	102
85	37	50	67	86	106
90	39	53	70	90	110
95	42	56	73	93	114
100	44	59	76	97	118
105	46	61	80	100	122
110	48	64	82	103	125
115	51	66	85	107	129
120	53	69	88	110	132

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	32	47	65	84
20	23	37	54	74	96
25	24	37	55	76	99
30	24	37	55	76	99
35	24	37	55	76	99
40	24	37	55	76	99
45	23	35	52	72	94
50	21	33	49	67	88
55	19	31	45	62	81
60	18	28	41	57	74
65	16	25	37	51	67
70	15	23	33	46	60
75	13	20	30	41	54
80	12	18	27	37	48
85	10	16	24	33	43
90	9	15	22	30	39

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

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

3x6 26%

3x5 22%

3x7 17%

3x8 4%

2x8 4%

3x4 4%

4x8 4%

2x6 4%

4x6 4%

5x6 4%

4x5 4%

Rank	Sets	Reps	Percent	Workouts
1	3	6	26%	6
2	3	5	22%	5
3	3	7	17%	4
4	3	8	4%	1
4	2	8	4%	1
4	3	4	4%	1
4	4	8	4%	1
4	2	6	4%	1
4	4	6	4%	1
4	5	6	4%	1
4	4	5	4%	1

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	38	58	81	108
55	28	45	66	91	119
60	34	51	74	100	129
65	39	58	82	109	140
70	44	64	89	118	150
75	49	70	96	126	159
80	55	77	104	135	168
85	60	83	110	142	177
90	65	88	117	150	185
95	69	94	124	157	193
100	74	100	130	165	201
105	79	105	136	172	209
110	84	110	142	178	217
115	88	116	148	185	224
120	93	121	154	191	231
125	97	126	160	198	238
130	101	131	165	204	245
135	106	135	171	210	251
140	110	140	176	216	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	64	91	123	157
20	49	73	104	140	180
25	50	75	107	144	185
30	50	75	107	144	185
35	50	75	107	144	185
40	50	75	107	144	185
45	48	71	101	136	175
50	44	67	95	127	163
55	41	61	87	118	151
60	37	56	80	107	138
65	34	51	72	97	125
70	31	46	65	88	112
75	27	41	58	78	101
80	24	37	52	70	90
85	22	33	47	63	81
90	20	30	42	56	72

Rank	Sets	Reps	Percent	Workouts
1	3	6	11%	14
2	3	8	9%	12
3	3	10	9%	11
4	3	5	7%	9
5	5	5	6%	7
5	4	4	6%	7
5	4	5	6%	7
8	6	4	5%	6
8	3	12	5%	6
10	5	3	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	20	31	44	59
45	15	24	35	49	65
50	18	27	40	55	71
55	21	31	44	60	77
60	23	34	48	65	82
65	26	38	52	69	88
70	29	41	56	74	93
75	32	44	60	78	97
80	34	47	63	82	102
85	37	50	67	86	106
90	39	53	70	90	110
95	42	56	73	93	114
100	44	59	76	97	118
105	46	61	80	100	122
110	48	64	82	103	125
115	51	66	85	107	129
120	53	69	88	110	132

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	32	47	65	84
20	23	37	54	74	96
25	24	37	55	76	99
30	24	37	55	76	99
35	24	37	55	76	99
40	24	37	55	76	99
45	23	35	52	72	94
50	21	33	49	67	88
55	19	31	45	62	81
60	18	28	41	57	74
65	16	25	37	51	67
70	15	23	33	46	60
75	13	20	30	41	54
80	12	18	27	37	48
85	10	16	24	33	43
90	9	15	22	30	39

Rank	Sets	Reps	Percent	Workouts
1	3	6	26%	6
2	3	5	22%	5
3	3	7	17%	4
4	3	8	4%	1
4	2	8	4%	1
4	3	4	4%	1
4	4	8	4%	1
4	2	6	4%	1
4	4	6	4%	1
4	5	6	4%	1
4	4	5	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	38	58	81	108
55	28	45	66	91	119
60	34	51	74	100	129
65	39	58	82	109	140
70	44	64	89	118	150
75	49	70	96	126	159
80	55	77	104	135	168
85	60	83	110	142	177
90	65	88	117	150	185
95	69	94	124	157	193
100	74	100	130	165	201
105	79	105	136	172	209
110	84	110	142	178	217
115	88	116	148	185	224
120	93	121	154	191	231
125	97	126	160	198	238
130	101	131	165	204	245
135	106	135	171	210	251
140	110	140	176	216	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	64	91	123	157
20	49	73	104	140	180
25	50	75	107	144	185
30	50	75	107	144	185
35	50	75	107	144	185
40	50	75	107	144	185
45	48	71	101	136	175
50	44	67	95	127	163
55	41	61	87	118	151
60	37	56	80	107	138
65	34	51	72	97	125
70	31	46	65	88	112
75	27	41	58	78	101
80	24	37	52	70	90
85	22	33	47	63	81
90	20	30	42	56	72

Rank	Sets	Reps	Percent	Workouts
1	3	6	11%	14
2	3	8	9%	12
3	3	10	9%	11
4	3	5	7%	9
5	5	5	6%	7
5	4	4	6%	7
5	4	5	6%	7
8	6	4	5%	6
8	3	12	5%	6
10	5	3	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	20	31	44	59
45	15	24	35	49	65
50	18	27	40	55	71
55	21	31	44	60	77
60	23	34	48	65	82
65	26	38	52	69	88
70	29	41	56	74	93
75	32	44	60	78	97
80	34	47	63	82	102
85	37	50	67	86	106
90	39	53	70	90	110
95	42	56	73	93	114
100	44	59	76	97	118
105	46	61	80	100	122
110	48	64	82	103	125
115	51	66	85	107	129
120	53	69	88	110	132

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	32	47	65	84
20	23	37	54	74	96
25	24	37	55	76	99
30	24	37	55	76	99
35	24	37	55	76	99
40	24	37	55	76	99
45	23	35	52	72	94
50	21	33	49	67	88
55	19	31	45	62	81
60	18	28	41	57	74
65	16	25	37	51	67
70	15	23	33	46	60
75	13	20	30	41	54
80	12	18	27	37	48
85	10	16	24	33	43
90	9	15	22	30	39

Rank	Sets	Reps	Percent	Workouts
1	3	6	26%	6
2	3	5	22%	5
3	3	7	17%	4
4	3	8	4%	1
4	2	8	4%	1
4	3	4	4%	1
4	4	8	4%	1
4	2	6	4%	1
4	4	6	4%	1
4	5	6	4%	1
4	4	5	4%	1

Spoto Press Standards

Measured in kg

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

Male

Male Spoto Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Spoto Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	38	58	81	108
55	28	45	66	91	119
60	34	51	74	100	129
65	39	58	82	109	140
70	44	64	89	118	150
75	49	70	96	126	159
80	55	77	104	135	168
85	60	83	110	142	177
90	65	88	117	150	185
95	69	94	124	157	193
100	74	100	130	165	201
105	79	105	136	172	209
110	84	110	142	178	217
115	88	116	148	185	224
120	93	121	154	191	231
125	97	126	160	198	238
130	101	131	165	204	245
135	106	135	171	210	251
140	110	140	176	216	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	64	91	123	157
20	49	73	104	140	180
25	50	75	107	144	185
30	50	75	107	144	185
35	50	75	107	144	185
40	50	75	107	144	185
45	48	71	101	136	175
50	44	67	95	127	163
55	41	61	87	118	151
60	37	56	80	107	138
65	34	51	72	97	125
70	31	46	65	88	112
75	27	41	58	78	101
80	24	37	52	70	90
85	22	33	47	63	81
90	20	30	42	56	72

Rank	Sets	Reps	Percent	Workouts
1	3	6	11%	14
2	3	8	9%	12
3	3	10	9%	11
4	3	5	7%	9
5	5	5	6%	7
5	4	4	6%	7
5	4	5	6%	7
8	6	4	5%	6
8	3	12	5%	6
10	5	3	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	20	31	44	59
45	15	24	35	49	65
50	18	27	40	55	71
55	21	31	44	60	77
60	23	34	48	65	82
65	26	38	52	69	88
70	29	41	56	74	93
75	32	44	60	78	97
80	34	47	63	82	102
85	37	50	67	86	106
90	39	53	70	90	110
95	42	56	73	93	114
100	44	59	76	97	118
105	46	61	80	100	122
110	48	64	82	103	125
115	51	66	85	107	129
120	53	69	88	110	132

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	32	47	65	84
20	23	37	54	74	96
25	24	37	55	76	99
30	24	37	55	76	99
35	24	37	55	76	99
40	24	37	55	76	99
45	23	35	52	72	94
50	21	33	49	67	88
55	19	31	45	62	81
60	18	28	41	57	74
65	16	25	37	51	67
70	15	23	33	46	60
75	13	20	30	41	54
80	12	18	27	37	48
85	10	16	24	33	43
90	9	15	22	30	39

Rank	Sets	Reps	Percent	Workouts
1	3	6	26%	6
2	3	5	22%	5
3	3	7	17%	4
4	3	8	4%	1
4	2	8	4%	1
4	3	4	4%	1
4	4	8	4%	1
4	2	6	4%	1
4	4	6	4%	1
4	5	6	4%	1
4	4	5	4%	1