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Arnold Press Strength Standards

Calculate Your Arnold Press Strength Level

Enter your sex, bodyweight, age, and arnold press set weight to estimate your strength level. Use 1 rep for a true 1RM, or enter the reps completed for a multi-rep set.

Sex

Bodyweight

Age

Performance

Reps completed

Your strength level

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Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Male Arnold Press Standards

Male Arnold Press Strength Standards

Strength Level	Weight
Beginner	20 lb
Novice	30 lb
Intermediate	50 lb
Advanced	70 lb
Elite	95 lb

Male Arnold Press Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.55x

Male Arnold Press Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	10 lb	20 lb	35 lb	50 lb	70 lb
120 lb	10 lb	20 lb	35 lb	55 lb	75 lb
130 lb	15 lb	25 lb	40 lb	60 lb	80 lb
140 lb	15 lb	25 lb	40 lb	60 lb	80 lb
150 lb	15 lb	30 lb	45 lb	65 lb	85 lb
160 lb	20 lb	30 lb	45 lb	65 lb	90 lb
170 lb	20 lb	35 lb	50 lb	70 lb	95 lb
180 lb	20 lb	35 lb	50 lb	75 lb	95 lb
190 lb	25 lb	35 lb	55 lb	75 lb	100 lb
200 lb	25 lb	40 lb	55 lb	80 lb	105 lb
210 lb	25 lb	40 lb	60 lb	80 lb	105 lb
220 lb	25 lb	40 lb	60 lb	85 lb	110 lb
230 lb	30 lb	45 lb	65 lb	85 lb	110 lb
240 lb	30 lb	45 lb	65 lb	90 lb	115 lb
250 lb	30 lb	45 lb	65 lb	90 lb	115 lb
260 lb	35 lb	50 lb	70 lb	95 lb	120 lb
270 lb	35 lb	50 lb	70 lb	95 lb	120 lb
280 lb	35 lb	50 lb	75 lb	95 lb	125 lb
290 lb	35 lb	55 lb	75 lb	100 lb	125 lb
300 lb	40 lb	55 lb	75 lb	100 lb	130 lb
310 lb	40 lb	55 lb	80 lb	105 lb	130 lb

Male Arnold Press Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	15 lb	25 lb	40 lb	60 lb	80 lb
20	20 lb	30 lb	50 lb	70 lb	95 lb
25	20 lb	30 lb	50 lb	70 lb	95 lb
30	20 lb	30 lb	50 lb	70 lb	95 lb
35	20 lb	30 lb	50 lb	70 lb	95 lb
40	20 lb	30 lb	50 lb	70 lb	95 lb
45	15 lb	30 lb	45 lb	70 lb	90 lb
50	15 lb	30 lb	45 lb	65 lb	85 lb
55	15 lb	25 lb	40 lb	60 lb	80 lb
60	15 lb	25 lb	35 lb	55 lb	70 lb
65	10 lb	20 lb	35 lb	50 lb	65 lb
70	10 lb	20 lb	30 lb	45 lb	60 lb
75	10 lb	15 lb	25 lb	40 lb	50 lb
80	10 lb	15 lb	25 lb	35 lb	45 lb
85	5 lb	15 lb	20 lb	30 lb	40 lb
90	5 lb	10 lb	20 lb	25 lb	35 lb

Female Arnold Press Standards

Female Arnold Press Strength Standards

Strength Level	Weight
Beginner	10 lb
Novice	15 lb
Intermediate	25 lb
Advanced	35 lb
Elite	45 lb

Female Arnold Press Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.20x
Advanced	0.25x
Elite	0.35x

Female Arnold Press Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	5 lb	10 lb	20 lb	30 lb	40 lb
100 lb	10 lb	15 lb	20 lb	30 lb	40 lb
110 lb	10 lb	15 lb	20 lb	30 lb	40 lb
120 lb	10 lb	15 lb	25 lb	30 lb	45 lb
130 lb	10 lb	15 lb	25 lb	35 lb	45 lb
140 lb	10 lb	15 lb	25 lb	35 lb	45 lb
150 lb	10 lb	20 lb	25 lb	35 lb	45 lb
160 lb	10 lb	20 lb	25 lb	35 lb	50 lb
170 lb	15 lb	20 lb	30 lb	40 lb	50 lb
180 lb	15 lb	20 lb	30 lb	40 lb	50 lb
190 lb	15 lb	20 lb	30 lb	40 lb	50 lb
200 lb	15 lb	20 lb	30 lb	40 lb	50 lb
210 lb	15 lb	20 lb	30 lb	40 lb	55 lb
220 lb	15 lb	25 lb	30 lb	40 lb	55 lb
230 lb	15 lb	25 lb	30 lb	45 lb	55 lb
240 lb	15 lb	25 lb	35 lb	45 lb	55 lb
250 lb	15 lb	25 lb	35 lb	45 lb	55 lb
260 lb	15 lb	25 lb	35 lb	45 lb	55 lb

Female Arnold Press Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10 lb	15 lb	20 lb	30 lb	40 lb
20	10 lb	15 lb	25 lb	35 lb	45 lb
25	10 lb	15 lb	25 lb	35 lb	45 lb
30	10 lb	15 lb	25 lb	35 lb	45 lb
35	10 lb	15 lb	25 lb	35 lb	45 lb
40	10 lb	15 lb	25 lb	35 lb	45 lb
45	10 lb	15 lb	25 lb	35 lb	45 lb
50	10 lb	15 lb	20 lb	30 lb	40 lb
55	10 lb	15 lb	20 lb	30 lb	35 lb
60	5 lb	10 lb	20 lb	25 lb	35 lb
65	5 lb	10 lb	15 lb	25 lb	30 lb
70	5 lb	10 lb	15 lb	20 lb	25 lb
75	5 lb	10 lb	15 lb	20 lb	25 lb
80	5 lb	5 lb	10 lb	15 lb	20 lb
85	5 lb	5 lb	10 lb	15 lb	20 lb
90	5 lb	5 lb	10 lb	15 lb	15 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.