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.

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 (lb)

Weight

Strength Level	Weight
Beginner	111 lb
Novice	166 lb
Intermediate	236 lb
Advanced	317 lb
Elite	407 lb

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? (lb)

What is the average Spoto Press? The average Spoto Press weight for a male lifter is 236 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 111 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	83	127	179	237
120	61	97	143	198	259
130	72	110	159	217	281
140	82	123	175	235	301
150	93	136	190	253	321
160	104	149	205	270	340
170	114	161	219	286	359
180	124	173	233	303	377
190	134	185	247	318	394
200	144	197	260	333	411
210	154	208	273	348	427
220	163	219	286	362	443
230	173	230	299	376	459
240	182	241	311	390	474
250	191	251	323	403	488
260	200	261	334	416	503
270	209	271	346	429	517
280	218	281	357	441	530
290	226	291	368	453	544
300	235	301	378	465	557
310	243	310	389	477	569

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	141	201	271	347
20	108	162	229	309	396
25	111	166	236	317	407
30	111	166	236	317	407
35	111	166	236	317	407
40	111	166	236	317	407
45	105	157	223	301	386
50	98	147	209	281	360
55	90	136	192	259	333
60	83	124	176	237	304
65	75	112	159	214	275
70	67	101	143	193	247
75	60	90	128	173	222
80	54	81	115	155	199
85	48	72	103	139	178
90	43	65	92	125	160

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	53 lb
Novice	83 lb
Intermediate	121 lb
Advanced	167 lb
Elite	218 lb

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? (lb)

What is the average Spoto Press? The average Spoto Press weight for a female lifter is 121 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 53 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	27	45	69	99	132
100	33	53	79	110	145
110	39	60	88	121	157
120	45	67	96	131	168
130	50	74	105	140	179
140	56	81	113	150	190
150	61	88	121	159	200
160	67	94	128	167	209
170	72	100	135	175	219
180	77	106	142	183	227
190	82	112	149	191	236
200	87	118	156	199	244
210	92	124	162	206	252
220	97	129	168	213	260
230	101	134	174	220	268
240	106	140	180	226	275
250	110	145	186	233	282
260	114	150	192	239	289

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	70	103	143	186
20	51	80	118	163	213
25	53	83	121	167	218
30	53	83	121	167	218
35	53	83	121	167	218
40	53	83	121	167	218
45	50	78	115	159	207
50	47	73	107	148	193
55	43	68	99	137	178
60	39	62	91	125	163
65	36	56	82	113	147
70	32	50	74	102	133
75	29	45	66	91	119
80	26	40	59	82	107
85	23	36	53	73	95
90	21	32	48	66	86

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
110	51	83	127	179	237
120	61	97	143	198	259
130	72	110	159	217	281
140	82	123	175	235	301
150	93	136	190	253	321
160	104	149	205	270	340
170	114	161	219	286	359
180	124	173	233	303	377
190	134	185	247	318	394
200	144	197	260	333	411
210	154	208	273	348	427
220	163	219	286	362	443
230	173	230	299	376	459
240	182	241	311	390	474
250	191	251	323	403	488
260	200	261	334	416	503
270	209	271	346	429	517
280	218	281	357	441	530
290	226	291	368	453	544
300	235	301	378	465	557
310	243	310	389	477	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	141	201	271	347
20	108	162	229	309	396
25	111	166	236	317	407
30	111	166	236	317	407
35	111	166	236	317	407
40	111	166	236	317	407
45	105	157	223	301	386
50	98	147	209	281	360
55	90	136	192	259	333
60	83	124	176	237	304
65	75	112	159	214	275
70	67	101	143	193	247
75	60	90	128	173	222
80	54	81	115	155	199
85	48	72	103	139	178
90	43	65	92	125	160

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
90	27	45	69	99	132
100	33	53	79	110	145
110	39	60	88	121	157
120	45	67	96	131	168
130	50	74	105	140	179
140	56	81	113	150	190
150	61	88	121	159	200
160	67	94	128	167	209
170	72	100	135	175	219
180	77	106	142	183	227
190	82	112	149	191	236
200	87	118	156	199	244
210	92	124	162	206	252
220	97	129	168	213	260
230	101	134	174	220	268
240	106	140	180	226	275
250	110	145	186	233	282
260	114	150	192	239	289

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	70	103	143	186
20	51	80	118	163	213
25	53	83	121	167	218
30	53	83	121	167	218
35	53	83	121	167	218
40	53	83	121	167	218
45	50	78	115	159	207
50	47	73	107	148	193
55	43	68	99	137	178
60	39	62	91	125	163
65	36	56	82	113	147
70	32	50	74	102	133
75	29	45	66	91	119
80	26	40	59	82	107
85	23	36	53	73	95
90	21	32	48	66	86

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
110	51	83	127	179	237
120	61	97	143	198	259
130	72	110	159	217	281
140	82	123	175	235	301
150	93	136	190	253	321
160	104	149	205	270	340
170	114	161	219	286	359
180	124	173	233	303	377
190	134	185	247	318	394
200	144	197	260	333	411
210	154	208	273	348	427
220	163	219	286	362	443
230	173	230	299	376	459
240	182	241	311	390	474
250	191	251	323	403	488
260	200	261	334	416	503
270	209	271	346	429	517
280	218	281	357	441	530
290	226	291	368	453	544
300	235	301	378	465	557
310	243	310	389	477	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	141	201	271	347
20	108	162	229	309	396
25	111	166	236	317	407
30	111	166	236	317	407
35	111	166	236	317	407
40	111	166	236	317	407
45	105	157	223	301	386
50	98	147	209	281	360
55	90	136	192	259	333
60	83	124	176	237	304
65	75	112	159	214	275
70	67	101	143	193	247
75	60	90	128	173	222
80	54	81	115	155	199
85	48	72	103	139	178
90	43	65	92	125	160

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
90	27	45	69	99	132
100	33	53	79	110	145
110	39	60	88	121	157
120	45	67	96	131	168
130	50	74	105	140	179
140	56	81	113	150	190
150	61	88	121	159	200
160	67	94	128	167	209
170	72	100	135	175	219
180	77	106	142	183	227
190	82	112	149	191	236
200	87	118	156	199	244
210	92	124	162	206	252
220	97	129	168	213	260
230	101	134	174	220	268
240	106	140	180	226	275
250	110	145	186	233	282
260	114	150	192	239	289

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	70	103	143	186
20	51	80	118	163	213
25	53	83	121	167	218
30	53	83	121	167	218
35	53	83	121	167	218
40	53	83	121	167	218
45	50	78	115	159	207
50	47	73	107	148	193
55	43	68	99	137	178
60	39	62	91	125	163
65	36	56	82	113	147
70	32	50	74	102	133
75	29	45	66	91	119
80	26	40	59	82	107
85	23	36	53	73	95
90	21	32	48	66	86

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 lb

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

Male

Male Spoto Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	51	83	127	179	237
120	61	97	143	198	259
130	72	110	159	217	281
140	82	123	175	235	301
150	93	136	190	253	321
160	104	149	205	270	340
170	114	161	219	286	359
180	124	173	233	303	377
190	134	185	247	318	394
200	144	197	260	333	411
210	154	208	273	348	427
220	163	219	286	362	443
230	173	230	299	376	459
240	182	241	311	390	474
250	191	251	323	403	488
260	200	261	334	416	503
270	209	271	346	429	517
280	218	281	357	441	530
290	226	291	368	453	544
300	235	301	378	465	557
310	243	310	389	477	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	141	201	271	347
20	108	162	229	309	396
25	111	166	236	317	407
30	111	166	236	317	407
35	111	166	236	317	407
40	111	166	236	317	407
45	105	157	223	301	386
50	98	147	209	281	360
55	90	136	192	259	333
60	83	124	176	237	304
65	75	112	159	214	275
70	67	101	143	193	247
75	60	90	128	173	222
80	54	81	115	155	199
85	48	72	103	139	178
90	43	65	92	125	160

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
90	27	45	69	99	132
100	33	53	79	110	145
110	39	60	88	121	157
120	45	67	96	131	168
130	50	74	105	140	179
140	56	81	113	150	190
150	61	88	121	159	200
160	67	94	128	167	209
170	72	100	135	175	219
180	77	106	142	183	227
190	82	112	149	191	236
200	87	118	156	199	244
210	92	124	162	206	252
220	97	129	168	213	260
230	101	134	174	220	268
240	106	140	180	226	275
250	110	145	186	233	282
260	114	150	192	239	289

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	70	103	143	186
20	51	80	118	163	213
25	53	83	121	167	218
30	53	83	121	167	218
35	53	83	121	167	218
40	53	83	121	167	218
45	50	78	115	159	207
50	47	73	107	148	193
55	43	68	99	137	178
60	39	62	91	125	163
65	36	56	82	113	147
70	32	50	74	102	133
75	29	45	66	91	119
80	26	40	59	82	107
85	23	36	53	73	95
90	21	32	48	66	86

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