Z Press

Z Press Standards

Measured in kg

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

Our community Z Press standards are based on 20,000 lifts by Strength Level users
Z Press

Male Z Press Standards (kg)

Entire Community

Strength Level Weight
Beginner 26 kg
Novice 40 kg
Intermediate 58 kg
Advanced 78 kg
Elite 101 kg
Strength Level Bodyweight Ratio
Beginner 0.30x
Novice 0.50x
Intermediate 0.70x
Advanced 0.95x
Elite 1.25x

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

What is the average Z Press? The average Z Press weight for a male lifter is 58 kg (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 26 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

BW Beg. Nov. Int. Adv. Elite
50 13 22 34 49 66
55 15 25 38 54 71
60 18 28 42 58 77
65 20 32 46 63 82
70 23 35 50 67 87
75 25 38 53 71 91
80 28 40 57 75 96
85 30 43 60 79 100
90 32 46 63 83 104
95 34 49 66 86 108
100 37 51 69 90 112
105 39 54 72 93 116
110 41 56 75 96 119
115 43 59 78 99 123
120 45 61 80 102 126
125 47 63 83 105 129
130 49 65 86 108 133
135 51 68 88 111 136
140 53 70 91 114 139
Age Beg. Nov. Int. Adv. Elite
15 23 34 49 67 86
20 26 39 56 76 98
25 26 40 58 78 101
30 26 40 58 78 101
35 26 40 58 78 101
40 26 40 58 78 101
45 25 38 55 74 96
50 24 36 51 70 90
55 22 33 48 65 83
60 20 30 43 59 76
65 18 27 39 53 69
70 16 25 35 48 62
75 14 22 31 43 55
80 13 20 28 38 49
85 12 18 25 34 44
90 10 16 23 31 40

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

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

3x10 37%
3x8 10%
4x8 8%
4x10 5%
4x12 5%

Calculate Your Strength Level

kg
kg
years old

Female Z Press Standards (kg)

Entire Community

Strength Level Weight
Beginner 8 kg
Novice 16 kg
Intermediate 28 kg
Advanced 43 kg
Elite 60 kg
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? (kg)

What is the average Z Press? The average Z Press weight for a female lifter is 28 kg (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 8 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

BW Beg. Nov. Int. Adv. Elite
40 4 9 18 30 44
45 5 11 20 33 47
50 6 12 22 35 50
55 7 14 24 38 53
60 8 15 26 40 56
65 9 17 28 42 59
70 10 18 30 44 61
75 10 19 31 46 63
80 11 20 33 48 65
85 12 22 34 50 67
90 13 23 36 52 69
95 14 24 37 53 71
100 15 25 38 55 73
105 16 26 40 56 75
110 16 27 41 58 77
115 17 28 42 59 78
120 18 29 43 61 80
Age Beg. Nov. Int. Adv. Elite
15 7 14 24 37 51
20 8 16 27 42 59
25 8 16 28 43 60
30 8 16 28 43 60
35 8 16 28 43 60
40 8 16 28 43 60
45 8 15 27 41 57
50 7 14 25 38 54
55 7 13 23 35 50
60 6 12 21 32 45
65 5 11 19 29 41
70 5 10 17 26 37
75 4 9 15 23 33
80 4 8 14 21 29
85 4 7 12 19 26
90 3 6 11 17 24

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

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

3x15 17%
3x10 9%
3x20 9%
5x6 9%
3x8 9%

Calculate Your Strength Level

kg
kg
years old

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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.