These are the most popular Spoto Press workouts done by male lifters:
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
Strength Level | Weight |
---|---|
Beginner | 99 lb |
Novice | 145 lb |
Intermediate | 204 lb |
Advanced | 272 lb |
Elite | 347 lb |
Bodyweight Ratio
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.
By Weight and Age
By Bodyweight
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 |
By Age
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 | 137 |
How many sets and reps of Spoto Press should I do?
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
Strength Level | Weight |
---|---|
Beginner | 34 lb |
Novice | 63 lb |
Intermediate | 103 lb |
Advanced | 154 lb |
Elite | 211 lb |
Bodyweight Ratio
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.
By Weight and Age
By Bodyweight
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 |
By Age
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:
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
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. |
More Exercises
Other Languages
- Spoto Press (EN)
- Spoto Bandrücken (DE)
- Press Spoto (ES)
- Wyciskanie Spoto (PL)
- Pressa Spoto (IT)
- Prensa Spoto (PT)