Z Press

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.

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

Male Z Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 58 lb
Novice 89 lb
Intermediate 127 lb
Advanced 173 lb
Elite 223 lb
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? (lb)

What is the average Z Press? The average Z Press weight for a male lifter is 127 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 58 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

BW Beg. Nov. Int. Adv. Elite
110 28 48 75 108 144
120 33 55 83 117 156
130 38 61 91 127 166
140 43 68 99 136 177
150 48 74 106 145 187
160 53 80 113 153 196
170 58 85 120 161 205
180 63 91 127 169 214
190 67 97 134 176 222
200 72 102 140 184 231
210 76 107 146 191 239
220 81 113 152 197 246
230 85 118 158 204 254
240 89 123 164 211 261
250 93 127 169 217 268
260 97 132 175 223 275
270 101 137 180 229 282
280 105 141 185 235 288
290 109 146 190 241 294
300 113 150 195 246 301
310 116 155 200 252 307
Age Beg. Nov. Int. Adv. Elite
15 50 75 108 147 190
20 57 86 124 168 217
25 58 89 127 173 223
30 58 89 127 173 223
35 58 89 127 173 223
40 58 89 127 173 223
45 55 84 121 164 211
50 52 79 113 154 198
55 48 73 105 142 183
60 44 67 96 130 167
65 40 60 86 117 151
70 36 54 78 105 136
75 32 48 69 94 121
80 28 43 62 84 109
85 25 39 56 75 97
90 23 35 50 68 88

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%

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lb
lb
years old

Female Z Press Standards (lb)

Entire Community

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.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and 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

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

lb
lb
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.