Independent strength reference
Overhead Press Strength Standards
A six-level, lift-specific bodyweight-ratio reference for Overhead Press from Beginner to Elite. This table is separate from the overall Strength Score ladder.
- Overhead Press reference points for every level from Beginner to Elite
- Male and female tables, with bodyweight and age views in the interactive table
- Lift-specific levels, separate from the overall Strength Score ladder
Overhead Press standards by bodyweight (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 24 lbs | 61 lbs | 85 lbs | 104 lbs | 122 lbs | 153 lbs |
| 130-150 lbs | 28 lbs | 70 lbs | 98 lbs | 119 lbs | 140 lbs | 175 lbs |
| 150-165 lbs | 32 lbs | 79 lbs | 110 lbs | 134 lbs | 158 lbs | 197 lbs |
| 165-180 lbs | 35 lbs | 86 lbs | 121 lbs | 147 lbs | 173 lbs | 216 lbs |
| 180-200 lbs | 38 lbs | 95 lbs | 133 lbs | 162 lbs | 190 lbs | 238 lbs |
| 200-220 lbs | 42 lbs | 105 lbs | 147 lbs | 179 lbs | 210 lbs | 263 lbs |
| 220-250 lbs | 47 lbs | 118 lbs | 165 lbs | 200 lbs | 235 lbs | 294 lbs |
| 250-300 lbs | 55 lbs | 138 lbs | 193 lbs | 234 lbs | 275 lbs | 344 lbs |
| 300+ lbs | 60 lbs | 150 lbs | 210 lbs | 255 lbs | 300 lbs | 375 lbs |
Values are pounds for a one-rep max at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight. Switch units, sex, and bodyweight or age view in the interactive table.
Overhead Press standards by bodyweight (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 13 lbs | 34 lbs | 47 lbs | 57 lbs | 67 lbs | 84 lbs |
| 130-150 lbs | 15 lbs | 39 lbs | 54 lbs | 65 lbs | 77 lbs | 96 lbs |
| 150-165 lbs | 17 lbs | 43 lbs | 61 lbs | 74 lbs | 87 lbs | 108 lbs |
| 165-180 lbs | 19 lbs | 47 lbs | 66 lbs | 81 lbs | 95 lbs | 119 lbs |
| 180-200 lbs | 21 lbs | 52 lbs | 73 lbs | 89 lbs | 105 lbs | 131 lbs |
| 200-220 lbs | 23 lbs | 58 lbs | 81 lbs | 98 lbs | 116 lbs | 144 lbs |
| 220-250 lbs | 26 lbs | 65 lbs | 90 lbs | 110 lbs | 129 lbs | 162 lbs |
| 250-300 lbs | 30 lbs | 76 lbs | 106 lbs | 129 lbs | 151 lbs | 189 lbs |
| 300+ lbs | 33 lbs | 83 lbs | 116 lbs | 140 lbs | 165 lbs | 206 lbs |
Values are pounds at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight.
Overhead Press standards in kilograms (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 11 kg | 28 kg | 39 kg | 47 kg | 55 kg | 69 kg |
| 59-68 kg | 13 kg | 32 kg | 44 kg | 54 kg | 64 kg | 79 kg |
| 68-75 kg | 15 kg | 36 kg | 50 kg | 61 kg | 72 kg | 89 kg |
| 75-82 kg | 16 kg | 39 kg | 55 kg | 67 kg | 78 kg | 98 kg |
| 82-91 kg | 17 kg | 43 kg | 60 kg | 73 kg | 86 kg | 108 kg |
| 91-100 kg | 19 kg | 48 kg | 67 kg | 81 kg | 95 kg | 119 kg |
| 100-113 kg | 21 kg | 54 kg | 75 kg | 91 kg | 107 kg | 133 kg |
| 113-136 kg | 25 kg | 63 kg | 88 kg | 106 kg | 125 kg | 156 kg |
| 136+ kg | 27 kg | 68 kg | 95 kg | 116 kg | 136 kg | 170 kg |
The same male standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Overhead Press standards in kilograms (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 6 kg | 15 kg | 21 kg | 26 kg | 30 kg | 38 kg |
| 59-68 kg | 7 kg | 18 kg | 24 kg | 29 kg | 35 kg | 44 kg |
| 68-75 kg | 8 kg | 20 kg | 28 kg | 34 kg | 39 kg | 49 kg |
| 75-82 kg | 9 kg | 21 kg | 30 kg | 37 kg | 43 kg | 54 kg |
| 82-91 kg | 10 kg | 24 kg | 33 kg | 40 kg | 48 kg | 59 kg |
| 91-100 kg | 10 kg | 26 kg | 37 kg | 44 kg | 53 kg | 65 kg |
| 100-113 kg | 12 kg | 29 kg | 41 kg | 50 kg | 59 kg | 73 kg |
| 113-136 kg | 14 kg | 34 kg | 48 kg | 59 kg | 68 kg | 86 kg |
| 136+ kg | 15 kg | 38 kg | 53 kg | 64 kg | 75 kg | 93 kg |
The same female standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Overhead Press standards by age (male, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.2x | 0.5x | 0.7x | 0.85x | 1x | 1.25x |
| 19-23 | 0.2x | 0.5x | 0.7x | 0.85x | 1x | 1.25x |
| 24-29 | 0.2x | 0.5x | 0.7x | 0.85x | 1x | 1.25x |
| 30-39 | 0.2x | 0.5x | 0.7x | 0.85x | 1x | 1.25x |
| 40-49 | 0.19x | 0.48x | 0.67x | 0.81x | 0.95x | 1.19x |
| 50-59 | 0.18x | 0.45x | 0.63x | 0.77x | 0.9x | 1.13x |
| 60+ | 0.17x | 0.43x | 0.6x | 0.72x | 0.85x | 1.06x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Overhead Press standards by age (female, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.11x | 0.28x | 0.39x | 0.47x | 0.55x | 0.69x |
| 19-23 | 0.11x | 0.28x | 0.39x | 0.47x | 0.55x | 0.69x |
| 24-29 | 0.11x | 0.28x | 0.39x | 0.47x | 0.55x | 0.69x |
| 30-39 | 0.11x | 0.28x | 0.39x | 0.47x | 0.55x | 0.69x |
| 40-49 | 0.1x | 0.26x | 0.37x | 0.44x | 0.52x | 0.65x |
| 50-59 | 0.1x | 0.25x | 0.35x | 0.42x | 0.5x | 0.62x |
| 60+ | 0.09x | 0.23x | 0.33x | 0.4x | 0.47x | 0.58x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Overhead Press: what our members lift
Median estimated one-rep max: 131 lb (59 kg) for men (27,234 lifters) and 70 lb (32 kg) for women (2,549 lifters), as of October 11, 2026.
The table above sets level thresholds from bodyweight ratios. These numbers come from the sets members logged.
Overhead Press by bodyweight, men
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 66 kg (under 146 lb) | 3,144 | 83 lb (38 kg) | 101 lb (46 kg) | 119 lb (54 kg) | 136 lb (62 kg) |
| 66-74 kg (146-163 lb) | 6,688 | 99 lb (45 kg) | 118 lb (53 kg) | 135 lb (61 kg) | 154 lb (70 kg) |
| 74-83 kg (163-183 lb) | 10,352 | 110 lb (50 kg) | 130 lb (59 kg) | 150 lb (68 kg) | 169 lb (77 kg) |
| 83-93 kg (183-205 lb) | 8,772 | 120 lb (54 kg) | 141 lb (64 kg) | 162 lb (74 kg) | 184 lb (83 kg) |
| 93-105 kg (205-231 lb) | 4,417 | 125 lb (57 kg) | 151 lb (68 kg) | 175 lb (79 kg) | 198 lb (90 kg) |
| 105-120 kg (231-265 lb) | 1,821 | 129 lb (58 kg) | 157 lb (71 kg) | 186 lb (84 kg) | 216 lb (98 kg) |
| 120+ kg (265+ lb) | 775 | 125 lb (57 kg) | 157 lb (71 kg) | 202 lb (91 kg) | 243 lb (110 kg) |
About half the men in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 121 lb (55 kg) from 4,600 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
Overhead Press by bodyweight, women
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 52 kg (under 115 lb) | 243 | 44 lb (20 kg) | 56 lb (26 kg) | 68 lb (31 kg) | 77 lb (35 kg) |
| 52-57 kg (115-126 lb) | 488 | 52 lb (24 kg) | 64 lb (29 kg) | 76 lb (34 kg) | 87 lb (40 kg) |
| 57-63 kg (126-139 lb) | 700 | 57 lb (26 kg) | 68 lb (31 kg) | 81 lb (37 kg) | 90 lb (41 kg) |
| 63-72 kg (139-159 lb) | 822 | 59 lb (27 kg) | 73 lb (33 kg) | 85 lb (39 kg) | 100 lb (45 kg) |
| 72-84 kg (159-185 lb) | 478 | 64 lb (29 kg) | 77 lb (35 kg) | 94 lb (43 kg) | 110 lb (50 kg) |
| 84+ kg (185+ lb) | 240 | 64 lb (29 kg) | 82 lb (37 kg) | 104 lb (47 kg) | 127 lb (58 kg) |
About half the women in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile.
These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters.
How to read your Overhead Press level
Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.
Methodology and limits
This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.