Home / Strength Standards / Shoulder Press

Shoulder Press Strength Standards

Use these shoulder press standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Shoulder Press Strength Level

Enter your sex, bodyweight, age, and shoulder press one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Shoulder Press Standards

Male Shoulder Press Strength Standards

Strength Level	Weight
Beginner	65 lb
Novice	95 lb
Intermediate	135 lb
Advanced	185 lb
Elite	235 lb

Male Shoulder Press Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.35x
Novice	0.55x
Intermediate	0.80x
Advanced	1.05x
Elite	1.35x

Male Shoulder Press Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	30 lb	50 lb	75 lb	110 lb	145 lb
120 lb	35 lb	60 lb	85 lb	120 lb	160 lb
130 lb	45 lb	65 lb	95 lb	130 lb	170 lb
140 lb	50 lb	75 lb	105 lb	140 lb	180 lb
150 lb	55 lb	80 lb	115 lb	150 lb	195 lb
160 lb	60 lb	90 lb	120 lb	160 lb	205 lb
170 lb	65 lb	95 lb	130 lb	170 lb	215 lb
180 lb	75 lb	100 lb	140 lb	180 lb	225 lb
190 lb	80 lb	110 lb	145 lb	190 lb	235 lb
200 lb	85 lb	115 lb	155 lb	195 lb	245 lb
210 lb	90 lb	120 lb	160 lb	205 lb	250 lb
220 lb	95 lb	130 lb	170 lb	215 lb	260 lb
230 lb	100 lb	135 lb	175 lb	220 lb	270 lb
240 lb	105 lb	140 lb	180 lb	230 lb	280 lb
250 lb	110 lb	145 lb	190 lb	235 lb	285 lb
260 lb	115 lb	150 lb	195 lb	245 lb	295 lb
270 lb	120 lb	155 lb	200 lb	250 lb	300 lb
280 lb	125 lb	160 lb	205 lb	255 lb	310 lb
290 lb	130 lb	170 lb	215 lb	265 lb	315 lb
300 lb	135 lb	175 lb	220 lb	270 lb	325 lb
310 lb	140 lb	180 lb	225 lb	275 lb	330 lb

Male Shoulder Press Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	55 lb	80 lb	115 lb	155 lb	200 lb
20	60 lb	90 lb	130 lb	180 lb	230 lb
25	65 lb	95 lb	135 lb	185 lb	235 lb
30	65 lb	95 lb	135 lb	185 lb	235 lb
35	65 lb	95 lb	135 lb	185 lb	235 lb
40	65 lb	95 lb	135 lb	185 lb	235 lb
45	60 lb	90 lb	130 lb	175 lb	220 lb
50	55 lb	85 lb	120 lb	160 lb	205 lb
55	50 lb	75 lb	110 lb	150 lb	190 lb
60	45 lb	70 lb	100 lb	135 lb	175 lb
65	40 lb	65 lb	90 lb	125 lb	160 lb
70	35 lb	55 lb	80 lb	110 lb	140 lb
75	35 lb	50 lb	75 lb	100 lb	125 lb
80	30 lb	45 lb	65 lb	90 lb	115 lb
85	25 lb	40 lb	60 lb	80 lb	100 lb
90	25 lb	35 lb	50 lb	70 lb	90 lb

Female Shoulder Press Standards

Female Shoulder Press Strength Standards

Strength Level	Weight
Beginner	25 lb
Novice	45 lb
Intermediate	70 lb
Advanced	100 lb
Elite	135 lb

Female Shoulder Press Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.50x
Advanced	0.70x
Elite	0.95x

Female Shoulder Press Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	15 lb	30 lb	45 lb	70 lb	100 lb
100 lb	15 lb	30 lb	50 lb	75 lb	105 lb
110 lb	20 lb	35 lb	55 lb	80 lb	110 lb
120 lb	20 lb	40 lb	60 lb	85 lb	115 lb
130 lb	25 lb	40 lb	65 lb	90 lb	120 lb
140 lb	25 lb	45 lb	70 lb	95 lb	125 lb
150 lb	30 lb	50 lb	70 lb	100 lb	130 lb
160 lb	30 lb	50 lb	75 lb	105 lb	135 lb
170 lb	35 lb	55 lb	80 lb	110 lb	140 lb
180 lb	35 lb	55 lb	80 lb	110 lb	145 lb
190 lb	40 lb	60 lb	85 lb	115 lb	150 lb
200 lb	40 lb	60 lb	90 lb	120 lb	155 lb
210 lb	40 lb	65 lb	90 lb	120 lb	155 lb
220 lb	45 lb	65 lb	95 lb	125 lb	160 lb
230 lb	45 lb	70 lb	95 lb	130 lb	165 lb
240 lb	50 lb	70 lb	100 lb	130 lb	165 lb
250 lb	50 lb	70 lb	100 lb	135 lb	170 lb
260 lb	50 lb	75 lb	105 lb	135 lb	175 lb

Female Shoulder Press Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20 lb	40 lb	60 lb	85 lb	115 lb
20	25 lb	45 lb	70 lb	95 lb	130 lb
25	25 lb	45 lb	70 lb	100 lb	135 lb
30	25 lb	45 lb	70 lb	100 lb	135 lb
35	25 lb	45 lb	70 lb	100 lb	135 lb
40	25 lb	45 lb	70 lb	100 lb	135 lb
45	25 lb	45 lb	65 lb	95 lb	125 lb
50	25 lb	40 lb	60 lb	90 lb	115 lb
55	20 lb	35 lb	55 lb	80 lb	110 lb
60	20 lb	35 lb	50 lb	75 lb	100 lb
65	15 lb	30 lb	45 lb	65 lb	90 lb
70	15 lb	25 lb	40 lb	60 lb	80 lb
75	15 lb	25 lb	35 lb	55 lb	70 lb
80	10 lb	20 lb	35 lb	50 lb	65 lb
85	10 lb	20 lb	30 lb	40 lb	55 lb
90	10 lb	15 lb	25 lb	40 lb	50 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.