All Body Standards

Shoulder Size Standards for Lifters (cm)

The average shoulder size for lifters is 120 cm for men and 104 cm for women. Compare your unflexed shoulder size by gender and height below.

Size Unit
Inches (in)
Centimetres (cm)
Our shoulder size standards are based on 1,489 measurements from Strength Level users from 2022 to 2026. More...

Overall Shoulder Size Standards (cm)

RatingMaleFemale
Very Small 103 91
Small 111 97
Medium 120 104
Large 130 111
Very Large 140 119

What is the average shoulder size?

Men

120 cm

Women

104 cm

The average shoulder size for lifters across all heights is 120 cm for men and 104 cm for women.

What shoulder size is large? A shoulder size of 130 cm for men or 111 cm for women is large. A very large shoulder size is 140 cm for men or 119 cm for women.

What shoulder size is small? A shoulder size of 111 cm for men or 97 cm for women is small. A very small shoulder size is 103 cm for men or 91 cm for women.

Male Shoulder Size Standards by Height (cm)

HeightXSSMLXL
165 cm 99 107 115 124 133
170 cm 101 109 117 126 136
175 cm 103 110 119 128 138
180 cm 104 112 121 130 140
185 cm 106 114 123 133 142
190 cm 108 116 125 135 145
195 cm 109 117 127 136 147

Female Shoulder Size Standards by Height (cm)

HeightXSSMLXL
155 cm 89 94 100 107 114
160 cm 90 96 102 109 115
165 cm 91 97 104 110 117
170 cm 93 99 105 112 119
175 cm 94 100 107 114 121
180 cm 96 101 108 115 122
185 cm 97 103 110 117 124

What do the shoulder size standards mean?

Very Small (XS) Higher than 5% of users.
Small (S) Higher than 20% of users.
Medium (M) Higher than 50% of users.
Large (L) Higher than 80% of users.
Very Large (XL) Higher than 95% of users.

Ideal Body Measurements Based on Shoulder Size

Male Ideal Body Measurements Based on Shoulder Size

The average shoulder size for a male lifter is 120 cm. Ideal body measurements at this size are shoulders 120.0 cm, chest 102.0 cm, hips 93.6 cm, waist 80.4 cm, thighs 56.4 cm, neck 38.4 cm, calves 37.2 cm, biceps 36.0 cm and forearms 28.8 cm. Based on 1,260 male results from 2022 to 2026.

Measurement unit: centimetres (cm).

Standard sizes: XS 103 cm · S 111 cm · M 120 cm · L 130 cm · XL 140 cm

Body Part Average Ideal
Shoulders 120.0 cm 120.0 cm
Chest 103.2 cm 102.0 cm
Hips 97.2 cm 93.6 cm
Waist 88.8 cm 80.4 cm
Thighs 57.6 cm 56.4 cm
Neck 39.6 cm 38.4 cm
Calves 38.4 cm 37.2 cm
Biceps 36.0 cm 36.0 cm
Forearms 28.8 cm 28.8 cm

Average shows body sizes based on all lifters. Ideal shows body sizes based on lean lifters.

Ideal Shoulder Ratios

Shoulder to waist ratios use shoulder circumference.

Male Ideal Shoulder Ratios

The ideal shoulder to waist ratio for a male lifter is 1.48. The ideal shoulder to hip ratio for a male lifter is 1.28. Ratios show each body part divided by shoulder size. Based on 1,260 male results from 2022 to 2026.

Body Part Average Ideal
Shoulders 1.00 1.00
Chest 0.86 0.85
Hips 0.81 0.78
Waist 0.74 0.67
Thighs 0.48 0.47
Neck 0.33 0.32
Calves 0.32 0.31
Biceps 0.30 0.30
Forearms 0.24 0.24

Average shows shoulder ratios based on all lifters. Ideal shows shoulder ratios based on lean lifters.

How to Measure Shoulder Size

For the closest comparison, measure your shoulder unflexed with a flexible tape on bare skin or light clothing. Stand with your arms relaxed. Ask someone to run the tape around the widest part of both shoulders, over the outer deltoids and across the upper chest and back. Keep the tape flat and snug without compressing the skin, and use the same method each time. Community measurements are self-reported, so individual technique may vary.

Is shoulder size the same as shoulder width?

No. The tape wraps around both shoulders, the upper chest and the upper back. Shoulder width is a straight-line measurement across the body and is not comparable with these standards.

Data behind the shoulder size standards

Strength Level analysed 1,489 results to produce our shoulder size standards. For ideal shoulder ratios, we linked these with 44,956 measurements across 9 body parts. We will continue to update them as more community data becomes available. See how Body Standards were developed in 2026.

Total results 1,489
Male results 1,260
Female results 229
Lean male results 106
Lean female results 17
Data start
Data cutoff

More Body Size Standards

Biceps

Men 37 cm Women 32 cm

Bicep Size Standards (cm)

1,980 user measurements 2022–2026

Chest

Men 103 cm Women 93 cm

Chest Size Standards (cm)

3,086 user measurements 2022–2026

Waist

Men 89 cm Women 78 cm

Waist Size Standards (cm)

3,774 user measurements 2022–2026

Hips

Men 97 cm Women 100 cm

Hip Size Standards (cm)

2,973 user measurements 2022–2026

Thighs

Men 58 cm Women 58 cm

Thigh Size Standards (cm)

2,595 user measurements 2022–2026

Shoulders

Men 120 cm Women 104 cm

Shoulder Size Standards (cm) (this page)

1,489 user measurements 2022–2026

Forearms

Men 29 cm Women 25 cm

Forearm Size Standards (cm)

1,902 user measurements 2022–2026

Calves

Men 38 cm Women 37 cm

Calf Size Standards (cm)

2,192 user measurements 2022–2026

Neck

Men 39 cm Women 34 cm

Neck Size Standards (cm)

2,724 user measurements 2022–2026

More Body Standards

Compare bodyweight, body fat percentage and body size measurements with other lifters.

All Body Standards Bodyweight Standards (kg) Bodyweight Standards (lb) Body Fat Standards

Related Strength Standards

Shoulder Press

Men 62 kg Women 33 kg

Shoulder Press Standards (kg)

5,644,500 lifts 2015–2026

Dumbbell Lateral Raise

Men 16 kg Women 9 kg

Dumbbell Lateral Raise Standards (kg)

1,211,431 lifts 2017–2026

Pull Ups

Men 13 reps Women 6 reps

Pull Ups Standards (reps)

4,852,758 lifts 2016–2026

View All Exercise Standards