Arnold Press

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Deltoids

Secondary Muscles

Tricep, Pectoralis Major

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Arnold Press Average Weight [1RM]

Level
Beg.	8 kg (19 lb)	5 kg (11 lb)
Nov.	15 kg (34 lb)	8 kg (19 lb)
Int.	24 kg (54 lb)	13 kg (28 lb)
Adv.	36 kg (79 lb)	18 kg (39 lb)
Pro	49 kg (107 lb)	24 kg (52 lb)

Level

Beg.

8 kg
(19 lb)

5 kg
(11 lb)

Nov.

15 kg
(34 lb)

8 kg
(19 lb)

Int.

24 kg
(54 lb)

13 kg
(28 lb)

Adv.

36 kg
(79 lb)

18 kg
(39 lb)

Pro

49 kg
(107 lb)

24 kg
(52 lb)

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.

Arnold Press Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	9	20	35	55	78
120	11	22	39	59	83
130	13	25	42	63	87
140	15	27	45	67	92
150	16	30	48	71	96
160	18	32	51	74	100
170	20	34	54	77	104
180	21	36	56	81	108
190	23	38	59	84	112
200	25	41	61	87	115
210	26	43	64	90	118
220	28	44	66	93	122
230	29	46	69	95	125
240	31	48	71	98	128
250	32	50	73	101	131
260	34	52	75	103	134
270	35	54	77	106	137
280	36	55	79	108	139
290	38	57	82	110	142
300	39	59	83	113	144
310	40	60	85	115	147

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	29	46	67	92
20	18	33	52	77	105
25	19	34	54	79	107
30	19	34	54	79	107
35	19	34	54	79	107
40	19	34	54	79	107
45	18	32	51	75	102
50	17	30	48	70	96
55	15	28	44	65	89
60	14	25	40	59	81
65	13	23	37	54	73
70	11	20	33	48	65
75	10	18	29	43	59
80	9	16	26	38	52
85	8	15	24	35	47
90	7	13	21	31	42

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	13	21	30	41
100	8	14	22	32	43
110	9	16	24	34	45
120	10	17	25	36	47
130	11	18	27	37	49
140	12	19	28	39	51
150	13	20	29	40	53
160	14	21	31	42	54
170	14	22	32	43	56
180	15	23	33	45	57
190	16	24	34	46	59
200	17	25	35	47	60
210	17	26	36	48	61
220	18	26	37	49	63
230	19	27	38	50	64
240	19	28	39	51	65
250	20	29	40	52	66
260	20	29	40	53	67

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	16	24	34	44
20	11	18	27	38	51
25	11	19	28	39	52
30	11	19	28	39	52
35	11	19	28	39	52
40	11	19	28	39	52
45	11	18	27	37	49
50	10	17	25	35	46
55	9	15	23	32	43
60	9	14	21	30	39
65	8	13	19	27	35
70	7	11	17	24	32
75	6	10	15	21	28
80	6	9	14	19	25
85	5	8	12	17	23
90	4	7	11	16	21

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	🔥 30～40 Calories
Medium	🔥 50～65 Calories
Hard	🔥 70～85 Calories
Max	🔥 90～110 Calories

Intensity

Calories Burned

Easy

🔥 30～40 Calories

Medium

🔥 50～65 Calories

Hard

🔥 70～85 Calories

Max

🔥 90～110 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

Arnold Press Average Weight [1RM]

Arnold Press Standard (lb)

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
110	9	20	35	55	78
120	11	22	39	59	83
130	13	25	42	63	87
140	15	27	45	67	92
150	16	30	48	71	96
160	18	32	51	74	100
170	20	34	54	77	104
180	21	36	56	81	108
190	23	38	59	84	112
200	25	41	61	87	115
210	26	43	64	90	118
220	28	44	66	93	122
230	29	46	69	95	125
240	31	48	71	98	128
250	32	50	73	101	131
260	34	52	75	103	134
270	35	54	77	106	137
280	36	55	79	108	139
290	38	57	82	110	142
300	39	59	83	113	144
310	40	60	85	115	147

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	29	46	67	92
20	18	33	52	77	105
25	19	34	54	79	107
30	19	34	54	79	107
35	19	34	54	79	107
40	19	34	54	79	107
45	18	32	51	75	102
50	17	30	48	70	96
55	15	28	44	65	89
60	14	25	40	59	81
65	13	23	37	54	73
70	11	20	33	48	65
75	10	18	29	43	59
80	9	16	26	38	52
85	8	15	24	35	47
90	7	13	21	31	42

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	13	21	30	41
100	8	14	22	32	43
110	9	16	24	34	45
120	10	17	25	36	47
130	11	18	27	37	49
140	12	19	28	39	51
150	13	20	29	40	53
160	14	21	31	42	54
170	14	22	32	43	56
180	15	23	33	45	57
190	16	24	34	46	59
200	17	25	35	47	60
210	17	26	36	48	61
220	18	26	37	49	63
230	19	27	38	50	64
240	19	28	39	51	65
250	20	29	40	52	66
260	20	29	40	53	67

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	16	24	34	44
20	11	18	27	38	51
25	11	19	28	39	52
30	11	19	28	39	52
35	11	19	28	39	52
40	11	19	28	39	52
45	11	18	27	37	49
50	10	17	25	35	46
55	9	15	23	32	43
60	9	14	21	30	39
65	8	13	19	27	35
70	7	11	17	24	32
75	6	10	15	21	28
80	6	9	14	19	25
85	5	8	12	17	23
90	4	7	11	16	21

BW	Beg.	Nov.	Int.	Adv.	Pro
110	9	20	35	55	78
120	11	22	39	59	83
130	13	25	42	63	87
140	15	27	45	67	92
150	16	30	48	71	96
160	18	32	51	74	100
170	20	34	54	77	104
180	21	36	56	81	108
190	23	38	59	84	112
200	25	41	61	87	115
210	26	43	64	90	118
220	28	44	66	93	122
230	29	46	69	95	125
240	31	48	71	98	128
250	32	50	73	101	131
260	34	52	75	103	134
270	35	54	77	106	137
280	36	55	79	108	139
290	38	57	82	110	142
300	39	59	83	113	144
310	40	60	85	115	147

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	29	46	67	92
20	18	33	52	77	105
25	19	34	54	79	107
30	19	34	54	79	107
35	19	34	54	79	107
40	19	34	54	79	107
45	18	32	51	75	102
50	17	30	48	70	96
55	15	28	44	65	89
60	14	25	40	59	81
65	13	23	37	54	73
70	11	20	33	48	65
75	10	18	29	43	59
80	9	16	26	38	52
85	8	15	24	35	47
90	7	13	21	31	42

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	13	21	30	41
100	8	14	22	32	43
110	9	16	24	34	45
120	10	17	25	36	47
130	11	18	27	37	49
140	12	19	28	39	51
150	13	20	29	40	53
160	14	21	31	42	54
170	14	22	32	43	56
180	15	23	33	45	57
190	16	24	34	46	59
200	17	25	35	47	60
210	17	26	36	48	61
220	18	26	37	49	63
230	19	27	38	50	64
240	19	28	39	51	65
250	20	29	40	52	66
260	20	29	40	53	67

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	16	24	34	44
20	11	18	27	38	51
25	11	19	28	39	52
30	11	19	28	39	52
35	11	19	28	39	52
40	11	19	28	39	52
45	11	18	27	37	49
50	10	17	25	35	46
55	9	15	23	32	43
60	9	14	21	30	39
65	8	13	19	27	35
70	7	11	17	24	32
75	6	10	15	21	28
80	6	9	14	19	25
85	5	8	12	17	23
90	4	7	11	16	21

BW	Beg.	Nov.	Int.	Adv.	Pro
110	9	20	35	55	78
120	11	22	39	59	83
130	13	25	42	63	87
140	15	27	45	67	92
150	16	30	48	71	96
160	18	32	51	74	100
170	20	34	54	77	104
180	21	36	56	81	108
190	23	38	59	84	112
200	25	41	61	87	115
210	26	43	64	90	118
220	28	44	66	93	122
230	29	46	69	95	125
240	31	48	71	98	128
250	32	50	73	101	131
260	34	52	75	103	134
270	35	54	77	106	137
280	36	55	79	108	139
290	38	57	82	110	142
300	39	59	83	113	144
310	40	60	85	115	147

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	29	46	67	92
20	18	33	52	77	105
25	19	34	54	79	107
30	19	34	54	79	107
35	19	34	54	79	107
40	19	34	54	79	107
45	18	32	51	75	102
50	17	30	48	70	96
55	15	28	44	65	89
60	14	25	40	59	81
65	13	23	37	54	73
70	11	20	33	48	65
75	10	18	29	43	59
80	9	16	26	38	52
85	8	15	24	35	47
90	7	13	21	31	42

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	13	21	30	41
100	8	14	22	32	43
110	9	16	24	34	45
120	10	17	25	36	47
130	11	18	27	37	49
140	12	19	28	39	51
150	13	20	29	40	53
160	14	21	31	42	54
170	14	22	32	43	56
180	15	23	33	45	57
190	16	24	34	46	59
200	17	25	35	47	60
210	17	26	36	48	61
220	18	26	37	49	63
230	19	27	38	50	64
240	19	28	39	51	65
250	20	29	40	52	66
260	20	29	40	53	67

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	16	24	34	44
20	11	18	27	38	51
25	11	19	28	39	52
30	11	19	28	39	52
35	11	19	28	39	52
40	11	19	28	39	52
45	11	18	27	37	49
50	10	17	25	35	46
55	9	15	23	32	43
60	9	14	21	30	39
65	8	13	19	27	35
70	7	11	17	24	32
75	6	10	15	21	28
80	6	9	14	19	25
85	5	8	12	17	23
90	4	7	11	16	21