Strength standards

What’s a good shoulder press?

How much should you dumbbell shoulder press for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average dumbbell shoulder press and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is one dumbbell, the way you log it in the app.

Gold II

Stronger than 81% of guys

Next: Gold I at 70 lb × 5

Estimated one-rep max: 76 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Dumbbell shoulder press standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Dumbbell shoulder press standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg2210361649226530823810146
130 lb59 kg2311371750236630853910447
140 lb64 kg2411391853247032904111050
150 lb68 kg2612411956267434954311653
160 lb73 kg27134320592778361004612356
170 lb77 kg28134521622882381054812959
180 lb82 kg30144722653086391105013561
190 lb86 kg31144923683190411155214164
200 lb91 kg32155124713294431195414667
210 lb95 kg33155425743497441245715269
220 lb100 kg351656257635101461295915872
230 lb104 kg361758267936105481336116475
240 lb109 kg371759278237108491386316977
250 or more lb113 or more kg381861288439112511436517580

Women

Dumbbell shoulder press standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg1151882511331541195123
130 lb59 kg1261992512331543205224
140 lb64 kg1262092712351645215525
150 lb68 kg13621102813371748225827
160 lb73 kg14722103014391850236228
170 lb77 kg14723113114411953246530
180 lb82 kg15724113315432055256831
190 lb86 kg16725123416452158267132
200 lb91 kg16826123616472260277334
210 lb95 kg17827133717492262297635
220 lb100 kg18828133818512365307936
230 lb104 kg18929134018532467318238
240 lb109 kg19930144119542569328539
250 or more lb113 or more kg19931144220562672338840

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good dumbbell shoulder press?

For a 180 lb guy, Silver starts at 47 lb, Gold at 65 lb, Platinum at 86 lb and Diamond at 110 lb for one rep. For a 140 lb woman, Silver starts at 20 lb, Gold at 27 lb, Platinum at 35 lb and Diamond at 45 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 40 lb dumbbell shoulder press good?

    For a 180 lb guy, a 40 lb dumbbells dumbbell shoulder press for one rep is Bronze II, stronger than about 40% of guys. At 150 lb bodyweight it is Silver III; at 210 lb it is Bronze III.

  • Is a 50 lb dumbbell shoulder press good?

    For a 180 lb guy, a 50 lb dumbbells dumbbell shoulder press for one rep is Silver III, stronger than about 55% of guys. At 150 lb bodyweight it is Silver I; at 210 lb it is Bronze I.

  • Is a 70 lb dumbbell shoulder press good?

    For a 180 lb guy, a 70 lb dumbbells dumbbell shoulder press for one rep is Gold II, stronger than about 78% of guys. At 150 lb bodyweight it is Gold I; at 210 lb it is Silver I.

  • Is an 80 lb dumbbell shoulder press good?

    For a 180 lb guy, an 80 lb dumbbells dumbbell shoulder press for one rep is Gold I, stronger than about 84% of guys. At 150 lb bodyweight it is Platinum II; at 210 lb it is Gold II.

  • Is a 15 lb dumbbells dumbbell shoulder press good for a woman?

    For a 140 lb woman, a 15 lb dumbbells dumbbell shoulder press for one rep is Bronze II, stronger than about 35% of women. At 120 lb bodyweight it is Bronze II; at 170 lb it is Bronze III.

  • Is a 20 lb dumbbells dumbbell shoulder press good for a woman?

    For a 140 lb woman, a 20 lb dumbbells dumbbell shoulder press for one rep is Silver III, stronger than about 53% of women. At 120 lb bodyweight it is Silver II; at 170 lb it is Bronze I.

  • Is a 30 lb dumbbells dumbbell shoulder press good for a woman?

    For a 140 lb woman, a 30 lb dumbbells dumbbell shoulder press for one rep is Gold II, stronger than about 81% of women. At 120 lb bodyweight it is Gold I; at 170 lb it is Gold III.

  • Is a 20 kg dumbbell dumbbell shoulder press good?

    For an 80 kg guy, a 20 kg dumbbell dumbbell shoulder press for one rep is Bronze I, stronger than about 47% of guys. For a 60 kg woman it is Diamond III, stronger than about 96% of women.

  • Is a 30 kg dumbbell dumbbell shoulder press good?

    For an 80 kg guy, a 30 kg dumbbell dumbbell shoulder press for one rep is Gold III, stronger than about 75% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your dumbbell shoulder press

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 8 reps. Beat 8 on your last, all-out set and the weight goes up next time. Rest is 2 min.

Watch your dumbbell shoulder press rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

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Questions

Dumbbell shoulder press questions.

How much should I dumbbell shoulder press for my weight?

For a 180 lb guy, Silver starts at 47 lb, Gold at 65 lb, Platinum at 86 lb and Diamond at 110 lb for one rep. For a 140 lb woman, Silver starts at 20 lb, Gold at 27 lb, Platinum at 35 lb and Diamond at 45 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man dumbbell shoulder press?

Among men who lift, the middle of the pack at 180 lb is about 74 lb per dumbbell for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 49 lb per dumbbell.

What’s a good dumbbell shoulder press for a woman?

For a 140 lb woman, Silver starts at 20 lb, Gold at 27 lb, Platinum at 35 lb and Diamond at 45 lb for one rep. Among women who lift, the middle at 140 lb is about 31 lb per dumbbell, which is Gold II.

How does Evident rank my dumbbell shoulder press?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards