Overhead Press Strength Standards Modeled — anchored to measured lifts

How strong is your overhead press? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 124 lb; for a 140 lb woman about 53 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Overhead Press is not contested in meets, so its ladder is modeled from the measured standards: 0.62x bench (M) / 0.6x (F) — OHP commonly 60-65% of flat bench. How modeled standards work.

Standards by bodyweight

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	48 lb	62 lb	83 lb	128 lb	150 lb
130 lb	52 lb	68 lb	90 lb	139 lb	162 lb
140 lb	56 lb	73 lb	97 lb	150 lb	175 lb
150 lb	60 lb	78 lb	103 lb	160 lb	188 lb
160 lb	64 lb	83 lb	110 lb	171 lb	200 lb
170 lb	68 lb	88 lb	117 lb	182 lb	212 lb
180 lb	72 lb	94 lb	124 lb	193 lb	225 lb
190 lb	76 lb	99 lb	131 lb	203 lb	238 lb
200 lb	80 lb	104 lb	138 lb	214 lb	250 lb
210 lb	84 lb	109 lb	145 lb	225 lb	262 lb
220 lb	88 lb	114 lb	152 lb	235 lb	275 lb
230 lb	92 lb	120 lb	159 lb	246 lb	288 lb
240 lb	96 lb	125 lb	166 lb	257 lb	300 lb
250 lb	100 lb	130 lb	172 lb	268 lb	312 lb
260 lb	104 lb	135 lb	179 lb	278 lb	325 lb
270 lb	108 lb	140 lb	186 lb	289 lb	338 lb
280 lb	112 lb	146 lb	193 lb	300 lb	350 lb
290 lb	116 lb	151 lb	200 lb	310 lb	362 lb
300 lb	120 lb	156 lb	207 lb	321 lb	375 lb
310 lb	124 lb	161 lb	214 lb	332 lb	388 lb

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	26 lb	35 lb	46 lb	78 lb	97 lb
130 lb	29 lb	38 lb	49 lb	84 lb	105 lb
140 lb	31 lb	41 lb	53 lb	91 lb	113 lb
150 lb	33 lb	44 lb	57 lb	98 lb	122 lb
160 lb	35 lb	46 lb	61 lb	104 lb	130 lb
170 lb	37 lb	49 lb	65 lb	110 lb	138 lb
180 lb	40 lb	52 lb	68 lb	117 lb	146 lb
190 lb	42 lb	55 lb	72 lb	124 lb	154 lb
200 lb	44 lb	58 lb	76 lb	130 lb	162 lb
210 lb	46 lb	61 lb	80 lb	136 lb	170 lb
220 lb	48 lb	64 lb	84 lb	143 lb	178 lb
230 lb	51 lb	67 lb	87 lb	150 lb	186 lb
240 lb	53 lb	70 lb	91 lb	156 lb	194 lb
250 lb	55 lb	72 lb	95 lb	162 lb	202 lb
260 lb	57 lb	75 lb	99 lb	169 lb	211 lb
270 lb	59 lb	78 lb	103 lb	176 lb	219 lb
280 lb	62 lb	81 lb	106 lb	182 lb	227 lb
290 lb	64 lb	84 lb	110 lb	188 lb	235 lb
300 lb	66 lb	87 lb	114 lb	195 lb	243 lb
310 lb	68 lb	90 lb	118 lb	202 lb	251 lb

Age adjustment

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age	Men	Women
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good overhead press for a 180 lb man?

Around 124 lb reaches Intermediate on the Strenf ladder; 225 lb is Elite. Thresholds scale with bodyweight — see the full table.

How are these overhead press standards calculated?

From a documented coefficient applied to measured competition standards: 0.62x bench (M) / 0.6x (F) — OHP commonly 60-65% of flat bench. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

Does age affect the overhead press standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.

Related standards

Bench Press · Back Squat · Deadlift · Incline Bench Press · Dumbbell Bench Press · Seated Cable Row

Standards: Strenf Standards Model v1 · primaries derived from OpenPowerlifting competition data (public domain) · full methodology · Track your lifts free on Strenf