The shoulder press (OHP or dumbbells) is a foundational exercise for developing the deltoid muscles and upper-body strength. Determining the optimal number of sets is not a simple calculation, as it depends on your fitness objectives, load, and recovery ability. Finding the right training volume, the total amount of work performed, is the most important factor for maximizing results. This volume must be precisely calibrated to avoid under-stimulating the muscle or exceeding recovery capacity.
What Defines Training Volume
Training volume is the total work accomplished during a workout or over a set period. A “set” is a group of repetitions performed consecutively, while a “rep” is a single execution of the exercise. The simplest measure of volume is the total number of working sets performed for a muscle group, which is the most practical metric for programming.
The quality of each working set is modified by intensity, which refers to how difficult the set is. Intensity can be measured by the percentage of your one-repetition maximum (1RM) or by using Reps in Reserve (RIR). RIR estimates how many more repetitions you could have completed before reaching muscle failure; a lower RIR indicates a higher intensity of effort. A set stopped with 2 RIR provides a greater stimulus than a set stopped at 5 RIR, even if the number of sets is the same.
For a set to be considered a “working set” that contributes to progress, it should generally be performed with an effort level of 0 to 4 RIR, meaning you are pushing the set close to the point of muscular failure. Consequently, a high number of low-intensity sets (e.g., 5 RIR) will not yield the same results as fewer high-intensity sets (e.g., 2 RIR).
Daily Set Recommendations by Goal
The number of sets you perform in a single session for the shoulder press should align with your primary training goal, as each goal requires a different blend of intensity and volume. These set counts refer only to the overhead pressing movement itself within one workout.
Strength Focus
For maximizing muscular strength, the daily recommendation is typically 2 to 4 working sets. This lower set count allows for the use of very heavy weight (85% of 1RM or higher) in the 1 to 5 repetition range. Strength work demands high intensity (0 to 2 RIR), which is taxing on the nervous system and limits the total volume that can be managed effectively.
Hypertrophy Focus
If your goal is muscle hypertrophy, the range increases to 3 to 5 working sets per session. This objective is best served by a moderate rep range (6 to 12 repetitions), using a weight that is 60% to 80% of your 1RM. The effort level should be kept in the 1 to 3 RIR range to provide a sufficient growth stimulus while allowing for adequate recovery between sets.
Endurance Focus
Individuals training for muscular endurance or maintenance may benefit from 4 to 6 sets of the shoulder press. This involves using lighter weights for higher repetitions, generally 15 to 30 reps per set. This approach generates less mechanical tension but creates more metabolic stress characteristic of endurance training.
Managing Total Weekly Frequency
Focusing solely on the number of sets in a single day overlooks the cumulative effect of training, which is better assessed by total weekly volume. The total number of weekly working sets for the entire shoulder complex (front, middle, and rear deltoids) is the more important metric for long-term progress. For most lifters, the optimal range for the total weekly volume for a muscle group is between 10 and 20 working sets.
The frequency with which you train the shoulder press directly influences how you distribute this weekly volume. Training the shoulder press once per week might require 8 to 10 sets in that single session to achieve the necessary stimulus. Spreading the work over two or three sessions per week (4 to 6 sets per workout) is often more effective for recovery and performance. This distributed approach helps manage systemic fatigue, as multiple high-volume sessions can quickly exceed the body’s Maximum Recoverable Volume (MRV).
The overhead press primarily targets the anterior (front) deltoid, which also receives significant work from chest pressing exercises. When calculating total weekly volume, you must consider the indirect work the front deltoid receives from other compound movements. The weekly set count of 10 to 20 applies to the shoulder group as a whole, and some volume is covered by heavy bench pressing.
How Training Experience Alters Volume Needs
The baseline recommendations for daily and weekly sets must be adjusted based on training history, as adaptation changes volume requirements. For a novice lifter, the body is highly sensitive to a new training stimulus, meaning less work is required to stimulate growth. Beginners should start at the lower end of the recommended weekly range (6 to 10 sets for the entire shoulder group) because Minimum Effective Volume (MEV) is quite low.
As a lifter progresses to an intermediate or advanced level, the muscle adapts, and the MEV increases. Advanced trainees must gradually increase their volume to continue seeing gains, often pushing toward the upper end of the 15 to 25 weekly set range. Experienced lifters must also be aware of their Maximum Recoverable Volume (MRV), which represents the upper limit of training volume they can tolerate before recovery is compromised.
Training between the MEV and MRV is referred to as the Maximum Adaptive Volume, the range where the best progress is made. Advanced lifters may need to cycle their volume, starting a training phase near their MEV and gradually increasing set counts toward their MRV before taking a recovery period. This strategy ensures the training stimulus remains challenging enough to drive adaptation without leading to overtraining or injury.