Z Press Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Z Press standards are based on 19,000 lifts by Strength Level users

♂ Male
♀ Female

Male Z Press Standards (lb)

Strength Level	Weight
Beginner	45 lb
Novice	79 lb
Intermediate	126 lb
Advanced	183 lb
Elite	248 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.45x
Intermediate	0.70x
Advanced	1.05x
Elite	1.40x

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

What is the average Z Press? The average Z Press weight for a male lifter is 126 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Z Press? Male beginners should aim to lift 45 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	19	40	72	112	160
120	23	47	81	123	173
130	28	54	89	134	185
140	33	60	98	144	197
150	38	67	106	154	209
160	42	73	114	164	220
170	47	79	122	173	230
180	52	85	129	182	241
190	57	91	136	190	251
200	61	97	143	199	260
210	66	103	150	207	269
220	70	108	157	215	278
230	75	114	164	223	287
240	79	119	170	230	296
250	83	124	176	237	304
260	88	130	183	244	312
270	92	135	189	251	320
280	96	140	194	258	328
290	100	145	200	265	335
300	104	149	206	271	342
310	108	154	211	278	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	67	107	156	211
20	44	77	123	178	241
25	45	79	126	183	248
30	45	79	126	183	248
35	45	79	126	183	248
40	45	79	126	183	248
45	42	75	119	174	235
50	40	71	112	163	220
55	37	65	104	151	204
60	34	60	95	138	186
65	30	54	85	124	168
70	27	48	77	112	151
75	24	43	69	100	135
80	22	39	61	89	121
85	20	35	55	80	108
90	18	31	49	72	97

Calculate Your Strength Level

Female Z Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	18 lb
Novice	36 lb
Intermediate	62 lb
Advanced	95 lb
Elite	133 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.45x
Advanced	0.65x
Elite	0.90x

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

What is the average Z Press? The average Z Press weight for a female lifter is 62 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Z Press? Female beginners should aim to lift 18 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	21	41	67	98
100	10	24	45	73	105
110	12	27	49	78	111
120	14	30	53	83	117
130	16	33	57	87	122
140	18	36	61	92	127
150	20	39	64	96	132
160	22	41	67	100	137
170	24	44	70	104	141
180	26	46	73	107	146
190	27	48	76	111	150
200	29	50	79	114	154
210	31	53	82	118	158
220	32	55	85	121	161
230	34	57	87	124	165
240	36	59	90	127	168
250	37	61	92	130	171
260	39	63	94	132	175

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	53	81	113
20	17	35	60	92	129
25	18	36	62	95	133
30	18	36	62	95	133
35	18	36	62	95	133
40	18	36	62	95	133
45	17	34	59	90	126
50	16	32	55	84	118
55	15	30	51	78	109
60	13	27	46	71	100
65	12	24	42	64	90
70	11	22	38	58	81
75	10	20	34	52	72
80	9	17	30	46	65
85	8	16	27	41	58
90	7	14	24	37	52

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	19	40	72	112	160
120	23	47	81	123	173
130	28	54	89	134	185
140	33	60	98	144	197
150	38	67	106	154	209
160	42	73	114	164	220
170	47	79	122	173	230
180	52	85	129	182	241
190	57	91	136	190	251
200	61	97	143	199	260
210	66	103	150	207	269
220	70	108	157	215	278
230	75	114	164	223	287
240	79	119	170	230	296
250	83	124	176	237	304
260	88	130	183	244	312
270	92	135	189	251	320
280	96	140	194	258	328
290	100	145	200	265	335
300	104	149	206	271	342
310	108	154	211	278	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	67	107	156	211
20	44	77	123	178	241
25	45	79	126	183	248
30	45	79	126	183	248
35	45	79	126	183	248
40	45	79	126	183	248
45	42	75	119	174	235
50	40	71	112	163	220
55	37	65	104	151	204
60	34	60	95	138	186
65	30	54	85	124	168
70	27	48	77	112	151
75	24	43	69	100	135
80	22	39	61	89	121
85	20	35	55	80	108
90	18	31	49	72	97

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	21	41	67	98
100	10	24	45	73	105
110	12	27	49	78	111
120	14	30	53	83	117
130	16	33	57	87	122
140	18	36	61	92	127
150	20	39	64	96	132
160	22	41	67	100	137
170	24	44	70	104	141
180	26	46	73	107	146
190	27	48	76	111	150
200	29	50	79	114	154
210	31	53	82	118	158
220	32	55	85	121	161
230	34	57	87	124	165
240	36	59	90	127	168
250	37	61	92	130	171
260	39	63	94	132	175

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	53	81	113
20	17	35	60	92	129
25	18	36	62	95	133
30	18	36	62	95	133
35	18	36	62	95	133
40	18	36	62	95	133
45	17	34	59	90	126
50	16	32	55	84	118
55	15	30	51	78	109
60	13	27	46	71	100
65	12	24	42	64	90
70	11	22	38	58	81
75	10	20	34	52	72
80	9	17	30	46	65
85	8	16	27	41	58
90	7	14	24	37	52

BW	Beg.	Nov.	Int.	Adv.	Elite
110	19	40	72	112	160
120	23	47	81	123	173
130	28	54	89	134	185
140	33	60	98	144	197
150	38	67	106	154	209
160	42	73	114	164	220
170	47	79	122	173	230
180	52	85	129	182	241
190	57	91	136	190	251
200	61	97	143	199	260
210	66	103	150	207	269
220	70	108	157	215	278
230	75	114	164	223	287
240	79	119	170	230	296
250	83	124	176	237	304
260	88	130	183	244	312
270	92	135	189	251	320
280	96	140	194	258	328
290	100	145	200	265	335
300	104	149	206	271	342
310	108	154	211	278	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	67	107	156	211
20	44	77	123	178	241
25	45	79	126	183	248
30	45	79	126	183	248
35	45	79	126	183	248
40	45	79	126	183	248
45	42	75	119	174	235
50	40	71	112	163	220
55	37	65	104	151	204
60	34	60	95	138	186
65	30	54	85	124	168
70	27	48	77	112	151
75	24	43	69	100	135
80	22	39	61	89	121
85	20	35	55	80	108
90	18	31	49	72	97

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	21	41	67	98
100	10	24	45	73	105
110	12	27	49	78	111
120	14	30	53	83	117
130	16	33	57	87	122
140	18	36	61	92	127
150	20	39	64	96	132
160	22	41	67	100	137
170	24	44	70	104	141
180	26	46	73	107	146
190	27	48	76	111	150
200	29	50	79	114	154
210	31	53	82	118	158
220	32	55	85	121	161
230	34	57	87	124	165
240	36	59	90	127	168
250	37	61	92	130	171
260	39	63	94	132	175

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	53	81	113
20	17	35	60	92	129
25	18	36	62	95	133
30	18	36	62	95	133
35	18	36	62	95	133
40	18	36	62	95	133
45	17	34	59	90	126
50	16	32	55	84	118
55	15	30	51	78	109
60	13	27	46	71	100
65	12	24	42	64	90
70	11	22	38	58	81
75	10	20	34	52	72
80	9	17	30	46	65
85	8	16	27	41	58
90	7	14	24	37	52

BW	Beg.	Nov.	Int.	Adv.	Elite
110	19	40	72	112	160
120	23	47	81	123	173
130	28	54	89	134	185
140	33	60	98	144	197
150	38	67	106	154	209
160	42	73	114	164	220
170	47	79	122	173	230
180	52	85	129	182	241
190	57	91	136	190	251
200	61	97	143	199	260
210	66	103	150	207	269
220	70	108	157	215	278
230	75	114	164	223	287
240	79	119	170	230	296
250	83	124	176	237	304
260	88	130	183	244	312
270	92	135	189	251	320
280	96	140	194	258	328
290	100	145	200	265	335
300	104	149	206	271	342
310	108	154	211	278	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	67	107	156	211
20	44	77	123	178	241
25	45	79	126	183	248
30	45	79	126	183	248
35	45	79	126	183	248
40	45	79	126	183	248
45	42	75	119	174	235
50	40	71	112	163	220
55	37	65	104	151	204
60	34	60	95	138	186
65	30	54	85	124	168
70	27	48	77	112	151
75	24	43	69	100	135
80	22	39	61	89	121
85	20	35	55	80	108
90	18	31	49	72	97

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	21	41	67	98
100	10	24	45	73	105
110	12	27	49	78	111
120	14	30	53	83	117
130	16	33	57	87	122
140	18	36	61	92	127
150	20	39	64	96	132
160	22	41	67	100	137
170	24	44	70	104	141
180	26	46	73	107	146
190	27	48	76	111	150
200	29	50	79	114	154
210	31	53	82	118	158
220	32	55	85	121	161
230	34	57	87	124	165
240	36	59	90	127	168
250	37	61	92	130	171
260	39	63	94	132	175

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	53	81	113
20	17	35	60	92	129
25	18	36	62	95	133
30	18	36	62	95	133
35	18	36	62	95	133
40	18	36	62	95	133
45	17	34	59	90	126
50	16	32	55	84	118
55	15	30	51	78	109
60	13	27	46	71	100
65	12	24	42	64	90
70	11	22	38	58	81
75	10	20	34	52	72
80	9	17	30	46	65
85	8	16	27	41	58
90	7	14	24	37	52