Strength standards

Overhead Press standards: how much should you lift?

One-rep max targets by bodyweight for men and women, from beginner to elite. Enter your max to see your level and the next target.

MenWomen

Bodyweight (kg)

Your overhead press 1RM (kg)

Only know a 5-rep max? Convert it with the 1RM calculator.

Overhead Press standards for men (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	17.5	27.5	37.5	50	62.5
55 kg	20	30	42.5	55	70
60 kg	20	32.5	45	60	75
65 kg	22.5	35	50	65	82.5
70 kg	25	37.5	52.5	70	87.5
75 kg	27.5	42.5	57.5	75	95
80 kg	27.5	45	60	80	100
85 kg	30	47.5	65	85	107.5
90 kg	32.5	50	67.5	90	112.5
95 kg	32.5	52.5	72.5	95	120
100 kg	35	55	75	100	125
110 kg	37.5	60	82.5	110	137.5
120 kg	42.5	65	90	120	150
130 kg	45	72.5	97.5	130	162.5
140 kg	50	77.5	105	140	175

Overhead Press standards for women (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	10	17.5	25	37.5	45
55 kg	10	20	27.5	42.5	50
60 kg	12.5	20	30	45	55
65 kg	12.5	22.5	32.5	50	57.5
70 kg	15	25	35	52.5	62.5
75 kg	15	27.5	37.5	57.5	67.5
80 kg	15	27.5	40	60	72.5
85 kg	17.5	30	42.5	65	77.5
90 kg	17.5	32.5	45	67.5	80
95 kg	20	32.5	47.5	72.5	85
100 kg	20	35	50	75	90
110 kg	22.5	37.5	55	82.5	100
120 kg	25	42.5	60	90	107.5
130 kg	25	45	65	97.5	117.5
140 kg	27.5	50	70	105	125

What the levels mean

Beginner: stronger than 5 % of lifters; a few weeks of training.
Novice: stronger than 20 %; around 6 months of consistent training.
Intermediate: stronger than 50 %; about 2 years.
Advanced: stronger than 80 %; 5+ years of focused training.
Elite: stronger than 95 %; competitive level.

How to move up a level

Train the lift two or three times a week with 3–5 heavy sets, add 2.5 kg whenever you hit the top of the rep range, and keep the accessory work that supports it. The 4-day strength plan is built exactly for that.

Bench Press standards Squat standards Deadlift standards Barbell Row standards Dumbbell Bench Press (per hand) standards

Frequently asked questions

How much should a man be able to overhead press?

At 80 kg bodyweight: beginner 27.5 kg, intermediate 60 kg, advanced 80 kg, elite 100 kg (one-rep max). Scale with the table for your weight.

How much should a woman be able to overhead press?

At 65 kg bodyweight: beginner 12.5 kg, intermediate 32.5 kg, advanced 50 kg, elite 57.5 kg.

Is a bodyweight overhead press good?

A 1× bodyweight overhead press is roughly the intermediate standard for men and advanced for women on this lift.

Where do these standards come from?

Ratios of lift to bodyweight commonly used in strength coaching and consistent with large training-log datasets. They are guides, not rules: limb length, age and training history all shift them.

I only know my 5-rep max. How do I compare?

Convert it with the 1RM calculator first (a 5-rep max is roughly 87 % of your 1RM), then use the table.