1RM overhead press calculator + strength standards

The strict overhead press is the most honest test of shoulder strength: standing with no leg drive, the anterior and lateral delts press the bar overhead while the triceps finish the lockout and the entire trunk braces to keep you from leaning back. Its sticking point sits at forehead height, where the bar must clear the head before the delts regain leverage. Because there is no bench or legs to help, its loads are markedly lighter than the bench press, which makes an honest 1RM estimate all the more useful. Avoid turning it into a standing incline press by over-arching the lower back — squeeze the glutes and brace the abs to lock the ribcage down. Keep the bar path vertical, moving the head back slightly so the bar passes the face, then finishing with the biceps by the ears.

Units:

📊 Overhead press strength standards

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
60 kg	20 kg	32.5 kg	47.5 kg	65 kg	85 kg
70 kg	25 kg	37.5 kg	55 kg	77.5 kg	97.5 kg
80 kg	27.5 kg	45 kg	65 kg	87.5 kg	112.5 kg
90 kg	32.5 kg	50 kg	72.5 kg	100 kg	125 kg
100 kg	35 kg	55 kg	80 kg	110 kg	140 kg
110 kg	37.5 kg	60 kg	87.5 kg	120 kg	155 kg

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50 kg	10 kg	17.5 kg	25 kg	37.5 kg	50 kg
55 kg	10 kg	20 kg	27.5 kg	42.5 kg	55 kg
60 kg	12.5 kg	20 kg	30 kg	45 kg	60 kg
70 kg	15 kg	25 kg	35 kg	52.5 kg	70 kg
80 kg	15 kg	27.5 kg	40 kg	60 kg	80 kg

Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in kilograms (kg).

🎯 Percentage-of-1RM table

Once your 1RM is estimated, multiply it by the percentage on each row to get the working load matching your goal (strength, hypertrophy or endurance).

% of 1RM	Load (e.g. 1RM = 100 kg)	Use
100 %	100 kg	1 rep — maximal strength test
95 %	95 kg	2 reps — pure strength
90 %	90 kg	3-4 reps — strength
85 %	85 kg	5-6 reps — strength / heavy hypertrophy
80 %	80 kg	6-8 reps — hypertrophy
75 %	75 kg	8-10 reps — hypertrophy
70 %	70 kg	10-12 reps — hypertrophy / volume
65 %	65 kg	12-15 reps — strength endurance
60 %	60 kg	15+ reps — muscular endurance

The "Load" column uses a 1RM of 100 kg as an example: replace 100 with your own 1RM to read your real working loads.

💬 Overhead press FAQ

What is a good 1RM overhead press for an 80 kg man?

For an 80 kg man, expect around 28 kg as a beginner, 64 kg at intermediate level (0.8× bodyweight) and 88 kg for the advanced level (1.1× bodyweight). The elite threshold sits near 112 kg, 1.4× bodyweight.

Why is my overhead press so weak compared to my bench?

That is expected: with no back support and no legs, the shoulders carry the load alone and the trunk has to stabilise it. A strict overhead press around 0.6× your bench press is perfectly normal and well balanced, and it is roughly 0.35–0.4× a typical squat. The overhead press is the lightest of the main barbell lifts by design.

What are the most common overhead press form mistakes?

The main faults are excessive lower-back arch (leaning back until it becomes an incline press), pressing the bar forward instead of straight up, failing to shrug and push the head "through" at lockout, and using a soft, unbraced trunk that leaks force. Any leg dip at all means you are push-pressing, which inflates the load beyond a true strict standard.

Does the push press count in these standards?

No. These standards apply to the strict overhead press, with no leg drive. The push press uses leg momentum and allows much heavier loads: it does not reflect the same quality of strength. Test the strict lift to place yourself here.

🔗 Other exercises

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