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

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Arnold Press Weight Standards

Compare your Arnold Press performance to these weight standards and see where you stand.

LevelWeight
Beginner20 lbs
Novice35 lbs
Intermediate55 lbs
Advanced80 lbs
Elite108 lbs

Arnold Press Bodyweight Ratio Standards

See how your Arnold Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.45
Elite0.65
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.20
Advanced0.30
Elite0.35

Arnold Press Standards by Bodyweight

Find the Arnold Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs10 lbs21 lbs36 lbs56 lbs79 lbs
120 lbs12 lbs23 lbs40 lbs60 lbs84 lbs
130 lbs14 lbs26 lbs43 lbs64 lbs88 lbs
140 lbs16 lbs28 lbs46 lbs68 lbs93 lbs
150 lbs17 lbs31 lbs49 lbs72 lbs97 lbs
160 lbs19 lbs33 lbs52 lbs75 lbs101 lbs
170 lbs21 lbs35 lbs55 lbs78 lbs105 lbs
180 lbs22 lbs37 lbs57 lbs82 lbs109 lbs
190 lbs24 lbs39 lbs60 lbs85 lbs113 lbs
200 lbs26 lbs42 lbs62 lbs88 lbs116 lbs
210 lbs27 lbs44 lbs65 lbs91 lbs119 lbs
220 lbs29 lbs45 lbs67 lbs94 lbs123 lbs
230 lbs30 lbs47 lbs70 lbs96 lbs126 lbs
240 lbs32 lbs49 lbs72 lbs99 lbs129 lbs
250 lbs33 lbs51 lbs74 lbs102 lbs132 lbs
260 lbs35 lbs53 lbs76 lbs104 lbs135 lbs
270 lbs36 lbs55 lbs78 lbs107 lbs138 lbs
280 lbs37 lbs56 lbs80 lbs109 lbs140 lbs
290 lbs39 lbs58 lbs83 lbs111 lbs143 lbs
300 lbs40 lbs60 lbs84 lbs114 lbs145 lbs
310 lbs41 lbs61 lbs86 lbs116 lbs148 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs8 lbs14 lbs22 lbs31 lbs42 lbs
100 lbs9 lbs15 lbs23 lbs33 lbs44 lbs
110 lbs10 lbs17 lbs25 lbs35 lbs46 lbs
120 lbs11 lbs18 lbs26 lbs37 lbs48 lbs
130 lbs12 lbs19 lbs28 lbs38 lbs50 lbs
140 lbs13 lbs20 lbs29 lbs40 lbs52 lbs
150 lbs14 lbs21 lbs30 lbs41 lbs54 lbs
160 lbs15 lbs22 lbs32 lbs43 lbs55 lbs
170 lbs15 lbs23 lbs33 lbs44 lbs57 lbs
180 lbs16 lbs24 lbs34 lbs46 lbs58 lbs
190 lbs17 lbs25 lbs35 lbs47 lbs60 lbs
200 lbs18 lbs26 lbs36 lbs48 lbs61 lbs
210 lbs18 lbs27 lbs37 lbs49 lbs62 lbs
220 lbs19 lbs27 lbs38 lbs50 lbs64 lbs
230 lbs20 lbs28 lbs39 lbs51 lbs65 lbs
240 lbs20 lbs29 lbs40 lbs52 lbs66 lbs
250 lbs21 lbs30 lbs41 lbs53 lbs67 lbs
260 lbs21 lbs30 lbs41 lbs54 lbs68 lbs

Arnold Press Standards by Age

Discover how Arnold Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs30 lbs47 lbs68 lbs93 lbs
2019 lbs34 lbs53 lbs78 lbs106 lbs
2520 lbs35 lbs55 lbs80 lbs108 lbs
3020 lbs35 lbs55 lbs80 lbs108 lbs
3520 lbs35 lbs55 lbs80 lbs108 lbs
4020 lbs35 lbs55 lbs80 lbs108 lbs
4519 lbs33 lbs52 lbs76 lbs103 lbs
5018 lbs31 lbs49 lbs71 lbs97 lbs
5516 lbs29 lbs45 lbs66 lbs90 lbs
6015 lbs26 lbs41 lbs60 lbs82 lbs
6514 lbs24 lbs38 lbs55 lbs74 lbs
7012 lbs21 lbs34 lbs49 lbs66 lbs
7511 lbs19 lbs30 lbs44 lbs60 lbs
8010 lbs17 lbs27 lbs39 lbs53 lbs
859 lbs16 lbs25 lbs36 lbs48 lbs
908 lbs14 lbs22 lbs32 lbs43 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs17 lbs25 lbs35 lbs45 lbs
2012 lbs19 lbs28 lbs39 lbs52 lbs
2512 lbs20 lbs29 lbs40 lbs53 lbs
3012 lbs20 lbs29 lbs40 lbs53 lbs
3512 lbs20 lbs29 lbs40 lbs53 lbs
4012 lbs20 lbs29 lbs40 lbs53 lbs
4512 lbs19 lbs28 lbs38 lbs50 lbs
5011 lbs18 lbs26 lbs36 lbs47 lbs
5510 lbs16 lbs24 lbs33 lbs44 lbs
6010 lbs15 lbs22 lbs31 lbs40 lbs
659 lbs14 lbs20 lbs28 lbs36 lbs
708 lbs12 lbs18 lbs25 lbs33 lbs
757 lbs11 lbs16 lbs22 lbs29 lbs
807 lbs10 lbs15 lbs20 lbs26 lbs
856 lbs9 lbs13 lbs18 lbs24 lbs
905 lbs8 lbs12 lbs17 lbs22 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

  1. Start by sitting or standing with a dumbbell in each hand, palms facing your body, and elbows bent at 90 degrees.
  2. Rotate your palms outward as you begin to press the dumbbells overhead.
  3. Continue pressing until your arms are fully extended above your head, with palms facing forward.
  4. Slowly reverse the motion, bringing the dumbbells back down while rotating your palms to face your body again.
  5. 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.

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