Arnold Press Strength Standards for Men and Women
Discover how your Arnold Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Arnold Press Strength Level
Calculate Your Arnold Press Strength
Arnold Press Weight Standards
Compare your Arnold Press performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 20 lbs |
| Novice | 35 lbs |
| Intermediate | 55 lbs |
| Advanced | 80 lbs |
| Elite | 108 lbs |
Arnold Press Bodyweight Ratio Standards
See how your Arnold Press strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.30 |
| Advanced | 0.45 |
| Elite | 0.65 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.20 |
| Advanced | 0.30 |
| Elite | 0.35 |
Arnold Press Standards by Bodyweight
Find the Arnold Press strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 10 lbs | 21 lbs | 36 lbs | 56 lbs | 79 lbs |
| 120 lbs | 12 lbs | 23 lbs | 40 lbs | 60 lbs | 84 lbs |
| 130 lbs | 14 lbs | 26 lbs | 43 lbs | 64 lbs | 88 lbs |
| 140 lbs | 16 lbs | 28 lbs | 46 lbs | 68 lbs | 93 lbs |
| 150 lbs | 17 lbs | 31 lbs | 49 lbs | 72 lbs | 97 lbs |
| 160 lbs | 19 lbs | 33 lbs | 52 lbs | 75 lbs | 101 lbs |
| 170 lbs | 21 lbs | 35 lbs | 55 lbs | 78 lbs | 105 lbs |
| 180 lbs | 22 lbs | 37 lbs | 57 lbs | 82 lbs | 109 lbs |
| 190 lbs | 24 lbs | 39 lbs | 60 lbs | 85 lbs | 113 lbs |
| 200 lbs | 26 lbs | 42 lbs | 62 lbs | 88 lbs | 116 lbs |
| 210 lbs | 27 lbs | 44 lbs | 65 lbs | 91 lbs | 119 lbs |
| 220 lbs | 29 lbs | 45 lbs | 67 lbs | 94 lbs | 123 lbs |
| 230 lbs | 30 lbs | 47 lbs | 70 lbs | 96 lbs | 126 lbs |
| 240 lbs | 32 lbs | 49 lbs | 72 lbs | 99 lbs | 129 lbs |
| 250 lbs | 33 lbs | 51 lbs | 74 lbs | 102 lbs | 132 lbs |
| 260 lbs | 35 lbs | 53 lbs | 76 lbs | 104 lbs | 135 lbs |
| 270 lbs | 36 lbs | 55 lbs | 78 lbs | 107 lbs | 138 lbs |
| 280 lbs | 37 lbs | 56 lbs | 80 lbs | 109 lbs | 140 lbs |
| 290 lbs | 39 lbs | 58 lbs | 83 lbs | 111 lbs | 143 lbs |
| 300 lbs | 40 lbs | 60 lbs | 84 lbs | 114 lbs | 145 lbs |
| 310 lbs | 41 lbs | 61 lbs | 86 lbs | 116 lbs | 148 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 8 lbs | 14 lbs | 22 lbs | 31 lbs | 42 lbs |
| 100 lbs | 9 lbs | 15 lbs | 23 lbs | 33 lbs | 44 lbs |
| 110 lbs | 10 lbs | 17 lbs | 25 lbs | 35 lbs | 46 lbs |
| 120 lbs | 11 lbs | 18 lbs | 26 lbs | 37 lbs | 48 lbs |
| 130 lbs | 12 lbs | 19 lbs | 28 lbs | 38 lbs | 50 lbs |
| 140 lbs | 13 lbs | 20 lbs | 29 lbs | 40 lbs | 52 lbs |
| 150 lbs | 14 lbs | 21 lbs | 30 lbs | 41 lbs | 54 lbs |
| 160 lbs | 15 lbs | 22 lbs | 32 lbs | 43 lbs | 55 lbs |
| 170 lbs | 15 lbs | 23 lbs | 33 lbs | 44 lbs | 57 lbs |
| 180 lbs | 16 lbs | 24 lbs | 34 lbs | 46 lbs | 58 lbs |
| 190 lbs | 17 lbs | 25 lbs | 35 lbs | 47 lbs | 60 lbs |
| 200 lbs | 18 lbs | 26 lbs | 36 lbs | 48 lbs | 61 lbs |
| 210 lbs | 18 lbs | 27 lbs | 37 lbs | 49 lbs | 62 lbs |
| 220 lbs | 19 lbs | 27 lbs | 38 lbs | 50 lbs | 64 lbs |
| 230 lbs | 20 lbs | 28 lbs | 39 lbs | 51 lbs | 65 lbs |
| 240 lbs | 20 lbs | 29 lbs | 40 lbs | 52 lbs | 66 lbs |
| 250 lbs | 21 lbs | 30 lbs | 41 lbs | 53 lbs | 67 lbs |
| 260 lbs | 21 lbs | 30 lbs | 41 lbs | 54 lbs | 68 lbs |
Arnold Press Standards by Age
Discover how Arnold Press strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 17 lbs | 30 lbs | 47 lbs | 68 lbs | 93 lbs |
| 20 | 19 lbs | 34 lbs | 53 lbs | 78 lbs | 106 lbs |
| 25 | 20 lbs | 35 lbs | 55 lbs | 80 lbs | 108 lbs |
| 30 | 20 lbs | 35 lbs | 55 lbs | 80 lbs | 108 lbs |
| 35 | 20 lbs | 35 lbs | 55 lbs | 80 lbs | 108 lbs |
| 40 | 20 lbs | 35 lbs | 55 lbs | 80 lbs | 108 lbs |
| 45 | 19 lbs | 33 lbs | 52 lbs | 76 lbs | 103 lbs |
| 50 | 18 lbs | 31 lbs | 49 lbs | 71 lbs | 97 lbs |
| 55 | 16 lbs | 29 lbs | 45 lbs | 66 lbs | 90 lbs |
| 60 | 15 lbs | 26 lbs | 41 lbs | 60 lbs | 82 lbs |
| 65 | 14 lbs | 24 lbs | 38 lbs | 55 lbs | 74 lbs |
| 70 | 12 lbs | 21 lbs | 34 lbs | 49 lbs | 66 lbs |
| 75 | 11 lbs | 19 lbs | 30 lbs | 44 lbs | 60 lbs |
| 80 | 10 lbs | 17 lbs | 27 lbs | 39 lbs | 53 lbs |
| 85 | 9 lbs | 16 lbs | 25 lbs | 36 lbs | 48 lbs |
| 90 | 8 lbs | 14 lbs | 22 lbs | 32 lbs | 43 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 11 lbs | 17 lbs | 25 lbs | 35 lbs | 45 lbs |
| 20 | 12 lbs | 19 lbs | 28 lbs | 39 lbs | 52 lbs |
| 25 | 12 lbs | 20 lbs | 29 lbs | 40 lbs | 53 lbs |
| 30 | 12 lbs | 20 lbs | 29 lbs | 40 lbs | 53 lbs |
| 35 | 12 lbs | 20 lbs | 29 lbs | 40 lbs | 53 lbs |
| 40 | 12 lbs | 20 lbs | 29 lbs | 40 lbs | 53 lbs |
| 45 | 12 lbs | 19 lbs | 28 lbs | 38 lbs | 50 lbs |
| 50 | 11 lbs | 18 lbs | 26 lbs | 36 lbs | 47 lbs |
| 55 | 10 lbs | 16 lbs | 24 lbs | 33 lbs | 44 lbs |
| 60 | 10 lbs | 15 lbs | 22 lbs | 31 lbs | 40 lbs |
| 65 | 9 lbs | 14 lbs | 20 lbs | 28 lbs | 36 lbs |
| 70 | 8 lbs | 12 lbs | 18 lbs | 25 lbs | 33 lbs |
| 75 | 7 lbs | 11 lbs | 16 lbs | 22 lbs | 29 lbs |
| 80 | 7 lbs | 10 lbs | 15 lbs | 20 lbs | 26 lbs |
| 85 | 6 lbs | 9 lbs | 13 lbs | 18 lbs | 24 lbs |
| 90 | 5 lbs | 8 lbs | 12 lbs | 17 lbs | 22 lbs |
Arnold Press Overview
The Arnold Press is a shoulder exercise that combines a rotational movement with a pressing action, effectively targeting multiple shoulder muscles for enhanced strength and stability.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Arnold Press
- Start by sitting or standing with a dumbbell in each hand, palms facing your body, and elbows bent at 90 degrees.
- Rotate your palms outward as you begin to press the dumbbells overhead.
- Continue pressing until your arms are fully extended above your head, with palms facing forward.
- Slowly reverse the motion, bringing the dumbbells back down while rotating your palms to face your body again.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Arnold Press for proper technique and tips.
Pro Tips for Arnold Press
- Maintain a neutral spine and engage your core throughout the movement.
- Avoid using excessive weight to prevent compromising form.
- Perform the exercise in a slow and controlled manner to maximize muscle engagement.
- Exhale as you press the dumbbells overhead and inhale as you lower them.
Arnold Press Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Arnold Press?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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