Viking Press Standards

Measured in lb

Viking 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 Viking Press standards are based on 23,034 lifts by Strength Level users

Male
Female

Male

Male Viking Press Standards (lb)

Weight

Strength Level	Weight
Beginner	72 lb
Novice	142 lb
Intermediate	240 lb
Advanced	364 lb
Elite	506 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.50x

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

What is the average Viking Press? The average Viking Press weight for a male lifter is 240 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Viking Press? Male beginners should aim to lift 72 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	15	48	100	172	258
120	22	59	116	192	283
130	29	70	131	212	307
140	36	81	146	231	330
150	44	92	161	250	352
160	52	103	176	268	373
170	60	114	190	285	394
180	68	125	204	302	414
190	76	136	218	319	434
200	84	147	231	335	452
210	92	157	244	351	471
220	100	167	257	366	488
230	107	178	270	381	506
240	115	188	282	396	523
250	123	198	294	410	539
260	131	207	306	424	555
270	138	217	318	438	571
280	146	226	329	451	586
290	153	236	340	464	601
300	161	245	351	477	615
310	168	254	362	490	630

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	61	121	204	310	431
20	70	138	234	355	494
25	72	142	240	364	506
30	72	142	240	364	506
35	72	142	240	364	506
40	72	142	240	364	506
45	68	134	228	345	480
50	64	126	214	324	451
55	59	117	198	300	417
60	54	106	180	274	381
65	49	96	163	247	344
70	44	86	146	222	309
75	39	77	131	198	276
80	35	69	117	177	247
85	31	62	105	159	221
90	28	56	94	143	199

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

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

4x8 28%

3x10 19%

4x10 13%

3x12 9%

3x8 5%

9x5 4%

3x5 3%

4x5 3%

4x15 3%

4x12 2%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	4	8	28%	33
2	3	10	19%	23
3	4	10	13%	16
4	3	12	9%	11
5	3	8	5%	6
6	9	5	4%	5
7	3	5	3%	4
8	4	5	3%	3
8	4	15	3%	3
10	4	12	2%	2
10	2	12	2%	2

Calculate Your Strength Level

Female

Female Viking Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	27 lb
Novice	47 lb
Intermediate	74 lb
Advanced	108 lb
Elite	145 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.50x
Advanced	0.75x
Elite	1.00x

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

What is the average Viking Press? The average Viking Press weight for a female lifter is 74 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Viking Press? Female beginners should aim to lift 27 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	16	31	52	80	111
100	18	35	57	85	117
110	21	38	61	91	124
120	23	41	66	96	129
130	26	44	69	100	135
140	28	47	73	105	140
150	30	50	77	109	145
160	32	53	80	113	150
170	34	56	83	117	154
180	36	58	87	121	158
190	38	61	90	124	162
200	40	63	92	128	166
210	42	65	95	131	170
220	44	68	98	134	174
230	46	70	101	137	177
240	47	72	103	140	180
250	49	74	106	143	184
260	51	76	108	146	187

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	40	63	92	124
20	26	46	73	105	142
25	27	47	74	108	145
30	27	47	74	108	145
35	27	47	74	108	145
40	27	47	74	108	145
45	26	45	71	102	138
50	24	42	66	96	129
55	22	39	61	89	120
60	20	36	56	81	109
65	18	32	51	73	99
70	17	29	45	66	89
75	15	26	41	59	79
80	13	23	36	52	71
85	12	21	33	47	63
90	11	19	29	42	57

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

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

4x12 40%

3x10 16%

3x12 9%

4x10 4%

4x5 4%

5x5 4%

2x8 4%

3x8 4%

4x8 2%

3x5 2%

3x2 2%

5x10 2%

2x5 2%

4x6 2%

Rank	Sets	Reps	Percent	Workouts
1	4	12	40%	18
2	3	10	16%	7
3	3	12	9%	4
4	4	10	4%	2
4	4	5	4%	2
4	5	5	4%	2
4	2	8	4%	2
4	3	8	4%	2
9	4	8	2%	1
9	3	5	2%	1
9	3	2	2%	1
9	5	10	2%	1
9	2	5	2%	1
9	4	6	2%	1

Calculate Your Strength Level

Create Standards

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	48	100	172	258
120	22	59	116	192	283
130	29	70	131	212	307
140	36	81	146	231	330
150	44	92	161	250	352
160	52	103	176	268	373
170	60	114	190	285	394
180	68	125	204	302	414
190	76	136	218	319	434
200	84	147	231	335	452
210	92	157	244	351	471
220	100	167	257	366	488
230	107	178	270	381	506
240	115	188	282	396	523
250	123	198	294	410	539
260	131	207	306	424	555
270	138	217	318	438	571
280	146	226	329	451	586
290	153	236	340	464	601
300	161	245	351	477	615
310	168	254	362	490	630

Age	Beg.	Nov.	Int.	Adv.	Elite
15	61	121	204	310	431
20	70	138	234	355	494
25	72	142	240	364	506
30	72	142	240	364	506
35	72	142	240	364	506
40	72	142	240	364	506
45	68	134	228	345	480
50	64	126	214	324	451
55	59	117	198	300	417
60	54	106	180	274	381
65	49	96	163	247	344
70	44	86	146	222	309
75	39	77	131	198	276
80	35	69	117	177	247
85	31	62	105	159	221
90	28	56	94	143	199

Rank	Sets	Reps	Percent	Workouts
1	4	8	28%	33
2	3	10	19%	23
3	4	10	13%	16
4	3	12	9%	11
5	3	8	5%	6
6	9	5	4%	5
7	3	5	3%	4
8	4	5	3%	3
8	4	15	3%	3
10	4	12	2%	2
10	2	12	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	31	52	80	111
100	18	35	57	85	117
110	21	38	61	91	124
120	23	41	66	96	129
130	26	44	69	100	135
140	28	47	73	105	140
150	30	50	77	109	145
160	32	53	80	113	150
170	34	56	83	117	154
180	36	58	87	121	158
190	38	61	90	124	162
200	40	63	92	128	166
210	42	65	95	131	170
220	44	68	98	134	174
230	46	70	101	137	177
240	47	72	103	140	180
250	49	74	106	143	184
260	51	76	108	146	187

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	40	63	92	124
20	26	46	73	105	142
25	27	47	74	108	145
30	27	47	74	108	145
35	27	47	74	108	145
40	27	47	74	108	145
45	26	45	71	102	138
50	24	42	66	96	129
55	22	39	61	89	120
60	20	36	56	81	109
65	18	32	51	73	99
70	17	29	45	66	89
75	15	26	41	59	79
80	13	23	36	52	71
85	12	21	33	47	63
90	11	19	29	42	57

Rank	Sets	Reps	Percent	Workouts
1	4	12	40%	18
2	3	10	16%	7
3	3	12	9%	4
4	4	10	4%	2
4	4	5	4%	2
4	5	5	4%	2
4	2	8	4%	2
4	3	8	4%	2
9	4	8	2%	1
9	3	5	2%	1
9	3	2	2%	1
9	5	10	2%	1
9	2	5	2%	1
9	4	6	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	48	100	172	258
120	22	59	116	192	283
130	29	70	131	212	307
140	36	81	146	231	330
150	44	92	161	250	352
160	52	103	176	268	373
170	60	114	190	285	394
180	68	125	204	302	414
190	76	136	218	319	434
200	84	147	231	335	452
210	92	157	244	351	471
220	100	167	257	366	488
230	107	178	270	381	506
240	115	188	282	396	523
250	123	198	294	410	539
260	131	207	306	424	555
270	138	217	318	438	571
280	146	226	329	451	586
290	153	236	340	464	601
300	161	245	351	477	615
310	168	254	362	490	630

Age	Beg.	Nov.	Int.	Adv.	Elite
15	61	121	204	310	431
20	70	138	234	355	494
25	72	142	240	364	506
30	72	142	240	364	506
35	72	142	240	364	506
40	72	142	240	364	506
45	68	134	228	345	480
50	64	126	214	324	451
55	59	117	198	300	417
60	54	106	180	274	381
65	49	96	163	247	344
70	44	86	146	222	309
75	39	77	131	198	276
80	35	69	117	177	247
85	31	62	105	159	221
90	28	56	94	143	199

Rank	Sets	Reps	Percent	Workouts
1	4	8	28%	33
2	3	10	19%	23
3	4	10	13%	16
4	3	12	9%	11
5	3	8	5%	6
6	9	5	4%	5
7	3	5	3%	4
8	4	5	3%	3
8	4	15	3%	3
10	4	12	2%	2
10	2	12	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	31	52	80	111
100	18	35	57	85	117
110	21	38	61	91	124
120	23	41	66	96	129
130	26	44	69	100	135
140	28	47	73	105	140
150	30	50	77	109	145
160	32	53	80	113	150
170	34	56	83	117	154
180	36	58	87	121	158
190	38	61	90	124	162
200	40	63	92	128	166
210	42	65	95	131	170
220	44	68	98	134	174
230	46	70	101	137	177
240	47	72	103	140	180
250	49	74	106	143	184
260	51	76	108	146	187

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	40	63	92	124
20	26	46	73	105	142
25	27	47	74	108	145
30	27	47	74	108	145
35	27	47	74	108	145
40	27	47	74	108	145
45	26	45	71	102	138
50	24	42	66	96	129
55	22	39	61	89	120
60	20	36	56	81	109
65	18	32	51	73	99
70	17	29	45	66	89
75	15	26	41	59	79
80	13	23	36	52	71
85	12	21	33	47	63
90	11	19	29	42	57

Rank	Sets	Reps	Percent	Workouts
1	4	12	40%	18
2	3	10	16%	7
3	3	12	9%	4
4	4	10	4%	2
4	4	5	4%	2
4	5	5	4%	2
4	2	8	4%	2
4	3	8	4%	2
9	4	8	2%	1
9	3	5	2%	1
9	3	2	2%	1
9	5	10	2%	1
9	2	5	2%	1
9	4	6	2%	1

Viking Press Standards

Measured in lb

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

Male

Male Viking Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Viking Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	48	100	172	258
120	22	59	116	192	283
130	29	70	131	212	307
140	36	81	146	231	330
150	44	92	161	250	352
160	52	103	176	268	373
170	60	114	190	285	394
180	68	125	204	302	414
190	76	136	218	319	434
200	84	147	231	335	452
210	92	157	244	351	471
220	100	167	257	366	488
230	107	178	270	381	506
240	115	188	282	396	523
250	123	198	294	410	539
260	131	207	306	424	555
270	138	217	318	438	571
280	146	226	329	451	586
290	153	236	340	464	601
300	161	245	351	477	615
310	168	254	362	490	630

Age	Beg.	Nov.	Int.	Adv.	Elite
15	61	121	204	310	431
20	70	138	234	355	494
25	72	142	240	364	506
30	72	142	240	364	506
35	72	142	240	364	506
40	72	142	240	364	506
45	68	134	228	345	480
50	64	126	214	324	451
55	59	117	198	300	417
60	54	106	180	274	381
65	49	96	163	247	344
70	44	86	146	222	309
75	39	77	131	198	276
80	35	69	117	177	247
85	31	62	105	159	221
90	28	56	94	143	199

Rank	Sets	Reps	Percent	Workouts
1	4	8	28%	33
2	3	10	19%	23
3	4	10	13%	16
4	3	12	9%	11
5	3	8	5%	6
6	9	5	4%	5
7	3	5	3%	4
8	4	5	3%	3
8	4	15	3%	3
10	4	12	2%	2
10	2	12	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	31	52	80	111
100	18	35	57	85	117
110	21	38	61	91	124
120	23	41	66	96	129
130	26	44	69	100	135
140	28	47	73	105	140
150	30	50	77	109	145
160	32	53	80	113	150
170	34	56	83	117	154
180	36	58	87	121	158
190	38	61	90	124	162
200	40	63	92	128	166
210	42	65	95	131	170
220	44	68	98	134	174
230	46	70	101	137	177
240	47	72	103	140	180
250	49	74	106	143	184
260	51	76	108	146	187

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	40	63	92	124
20	26	46	73	105	142
25	27	47	74	108	145
30	27	47	74	108	145
35	27	47	74	108	145
40	27	47	74	108	145
45	26	45	71	102	138
50	24	42	66	96	129
55	22	39	61	89	120
60	20	36	56	81	109
65	18	32	51	73	99
70	17	29	45	66	89
75	15	26	41	59	79
80	13	23	36	52	71
85	12	21	33	47	63
90	11	19	29	42	57

Rank	Sets	Reps	Percent	Workouts
1	4	12	40%	18
2	3	10	16%	7
3	3	12	9%	4
4	4	10	4%	2
4	4	5	4%	2
4	5	5	4%	2
4	2	8	4%	2
4	3	8	4%	2
9	4	8	2%	1
9	3	5	2%	1
9	3	2	2%	1
9	5	10	2%	1
9	2	5	2%	1
9	4	6	2%	1