Military Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids
Secondary Muscles	Tricep, Bicep, Trapezius
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids

Secondary Muscles

Tricep, Bicep, Trapezius

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Military Press Average Weight [1RM]

Level
Beg.	31 kg (69 lbs)	14 kg (31 lbs)
Nov.	46 kg (101 lbs)	23 kg (50 lbs)
Int.	64 kg (142 lbs)	34 kg (76 lbs)
Adv.	86 kg (189 lbs)	48 kg (106 lbs)
Pro	109 kg (241 lbs)	64 kg (140 lbs)

Level

Beg.

31 kg
(69 lbs)

14 kg
(31 lbs)

Nov.

46 kg
(101 lbs)

23 kg
(50 lbs)

Int.

64 kg
(142 lbs)

34 kg
(76 lbs)

Adv.

86 kg
(189 lbs)

48 kg
(106 lbs)

Pro

109 kg
(241 lbs)

64 kg
(140 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Military Press Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	15	24	36	50	66
55	18	28	41	56	73
60	22	32	46	62	79
65	25	36	51	67	85
70	28	40	55	72	91
75	31	44	59	77	97
80	34	48	64	82	102
85	37	51	68	87	107
90	40	55	72	91	112
95	43	58	76	96	117
100	46	61	79	100	122
105	49	65	83	104	126
110	52	68	87	108	130
115	54	71	90	112	135
120	57	74	94	116	139
125	60	77	97	119	143
130	62	80	100	123	147
135	65	82	103	126	151
140	67	85	106	130	155

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	27	39	55	73	93
20	30	45	63	84	106
25	31	46	64	86	109
30	31	46	64	86	109
35	31	46	64	86	109
40	31	46	64	86	109
45	30	44	61	81	104
50	28	41	57	76	97
55	26	38	53	71	90
60	23	35	48	65	82
65	21	31	44	58	74
70	19	28	39	52	67
75	17	25	35	47	60
80	15	22	31	42	53
85	14	20	28	37	48
90	12	18	25	34	43

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	7	14	22	33	45
45	9	16	25	36	48
50	11	18	27	39	52
55	12	20	30	42	55
60	14	22	32	45	58
65	15	23	34	47	61
70	16	25	36	50	64
75	18	27	38	52	67
80	19	28	40	54	69
85	20	30	42	56	72
90	22	32	44	58	74
95	23	33	46	60	76
100	24	34	47	62	79
105	25	36	49	64	81
110	26	37	51	66	83
115	27	39	52	68	85
120	29	40	54	69	86

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	19	29	41	54
20	14	22	33	47	62
25	14	23	34	48	64
30	14	23	34	48	64
35	14	23	34	48	64
40	14	23	34	48	64
45	13	22	33	46	60
50	12	20	31	43	57
55	11	19	28	40	52
60	10	17	26	36	48
65	9	15	23	33	43
70	8	14	21	29	39
75	8	12	19	26	35
80	7	11	17	23	31
85	6	10	15	21	28
90	5	9	14	19	25

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-40 Calories
Medium	🔥 40-60 Calories
Hard	🔥 60-80 Calories
Max	🔥 80-100 Calories

Intensity

Calories Burned

Easy

🔥 25-40 Calories

Medium

🔥 40-60 Calories

Hard

🔥 60-80 Calories

Max

🔥 80-100 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Military Press Average Weight [1RM]

Military Press Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	15	24	36	50	66
55	18	28	41	56	73
60	22	32	46	62	79
65	25	36	51	67	85
70	28	40	55	72	91
75	31	44	59	77	97
80	34	48	64	82	102
85	37	51	68	87	107
90	40	55	72	91	112
95	43	58	76	96	117
100	46	61	79	100	122
105	49	65	83	104	126
110	52	68	87	108	130
115	54	71	90	112	135
120	57	74	94	116	139
125	60	77	97	119	143
130	62	80	100	123	147
135	65	82	103	126	151
140	67	85	106	130	155

Age	Beg.	Nov.	Int.	Adv.	Pro
15	27	39	55	73	93
20	30	45	63	84	106
25	31	46	64	86	109
30	31	46	64	86	109
35	31	46	64	86	109
40	31	46	64	86	109
45	30	44	61	81	104
50	28	41	57	76	97
55	26	38	53	71	90
60	23	35	48	65	82
65	21	31	44	58	74
70	19	28	39	52	67
75	17	25	35	47	60
80	15	22	31	42	53
85	14	20	28	37	48
90	12	18	25	34	43

BW	Beg.	Nov.	Int.	Adv.	Pro
40	7	14	22	33	45
45	9	16	25	36	48
50	11	18	27	39	52
55	12	20	30	42	55
60	14	22	32	45	58
65	15	23	34	47	61
70	16	25	36	50	64
75	18	27	38	52	67
80	19	28	40	54	69
85	20	30	42	56	72
90	22	32	44	58	74
95	23	33	46	60	76
100	24	34	47	62	79
105	25	36	49	64	81
110	26	37	51	66	83
115	27	39	52	68	85
120	29	40	54	69	86

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	19	29	41	54
20	14	22	33	47	62
25	14	23	34	48	64
30	14	23	34	48	64
35	14	23	34	48	64
40	14	23	34	48	64
45	13	22	33	46	60
50	12	20	31	43	57
55	11	19	28	40	52
60	10	17	26	36	48
65	9	15	23	33	43
70	8	14	21	29	39
75	8	12	19	26	35
80	7	11	17	23	31
85	6	10	15	21	28
90	5	9	14	19	25

BW	Beg.	Nov.	Int.	Adv.	Pro
50	15	24	36	50	66
55	18	28	41	56	73
60	22	32	46	62	79
65	25	36	51	67	85
70	28	40	55	72	91
75	31	44	59	77	97
80	34	48	64	82	102
85	37	51	68	87	107
90	40	55	72	91	112
95	43	58	76	96	117
100	46	61	79	100	122
105	49	65	83	104	126
110	52	68	87	108	130
115	54	71	90	112	135
120	57	74	94	116	139
125	60	77	97	119	143
130	62	80	100	123	147
135	65	82	103	126	151
140	67	85	106	130	155

Age	Beg.	Nov.	Int.	Adv.	Pro
15	27	39	55	73	93
20	30	45	63	84	106
25	31	46	64	86	109
30	31	46	64	86	109
35	31	46	64	86	109
40	31	46	64	86	109
45	30	44	61	81	104
50	28	41	57	76	97
55	26	38	53	71	90
60	23	35	48	65	82
65	21	31	44	58	74
70	19	28	39	52	67
75	17	25	35	47	60
80	15	22	31	42	53
85	14	20	28	37	48
90	12	18	25	34	43

BW	Beg.	Nov.	Int.	Adv.	Pro
40	7	14	22	33	45
45	9	16	25	36	48
50	11	18	27	39	52
55	12	20	30	42	55
60	14	22	32	45	58
65	15	23	34	47	61
70	16	25	36	50	64
75	18	27	38	52	67
80	19	28	40	54	69
85	20	30	42	56	72
90	22	32	44	58	74
95	23	33	46	60	76
100	24	34	47	62	79
105	25	36	49	64	81
110	26	37	51	66	83
115	27	39	52	68	85
120	29	40	54	69	86

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	19	29	41	54
20	14	22	33	47	62
25	14	23	34	48	64
30	14	23	34	48	64
35	14	23	34	48	64
40	14	23	34	48	64
45	13	22	33	46	60
50	12	20	31	43	57
55	11	19	28	40	52
60	10	17	26	36	48
65	9	15	23	33	43
70	8	14	21	29	39
75	8	12	19	26	35
80	7	11	17	23	31
85	6	10	15	21	28
90	5	9	14	19	25

BW	Beg.	Nov.	Int.	Adv.	Pro
50	15	24	36	50	66
55	18	28	41	56	73
60	22	32	46	62	79
65	25	36	51	67	85
70	28	40	55	72	91
75	31	44	59	77	97
80	34	48	64	82	102
85	37	51	68	87	107
90	40	55	72	91	112
95	43	58	76	96	117
100	46	61	79	100	122
105	49	65	83	104	126
110	52	68	87	108	130
115	54	71	90	112	135
120	57	74	94	116	139
125	60	77	97	119	143
130	62	80	100	123	147
135	65	82	103	126	151
140	67	85	106	130	155

Age	Beg.	Nov.	Int.	Adv.	Pro
15	27	39	55	73	93
20	30	45	63	84	106
25	31	46	64	86	109
30	31	46	64	86	109
35	31	46	64	86	109
40	31	46	64	86	109
45	30	44	61	81	104
50	28	41	57	76	97
55	26	38	53	71	90
60	23	35	48	65	82
65	21	31	44	58	74
70	19	28	39	52	67
75	17	25	35	47	60
80	15	22	31	42	53
85	14	20	28	37	48
90	12	18	25	34	43

BW	Beg.	Nov.	Int.	Adv.	Pro
40	7	14	22	33	45
45	9	16	25	36	48
50	11	18	27	39	52
55	12	20	30	42	55
60	14	22	32	45	58
65	15	23	34	47	61
70	16	25	36	50	64
75	18	27	38	52	67
80	19	28	40	54	69
85	20	30	42	56	72
90	22	32	44	58	74
95	23	33	46	60	76
100	24	34	47	62	79
105	25	36	49	64	81
110	26	37	51	66	83
115	27	39	52	68	85
120	29	40	54	69	86

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	19	29	41	54
20	14	22	33	47	62
25	14	23	34	48	64
30	14	23	34	48	64
35	14	23	34	48	64
40	14	23	34	48	64
45	13	22	33	46	60
50	12	20	31	43	57
55	11	19	28	40	52
60	10	17	26	36	48
65	9	15	23	33	43
70	8	14	21	29	39
75	8	12	19	26	35
80	7	11	17	23	31
85	6	10	15	21	28
90	5	9	14	19	25