Overhead Press Strength Standards

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The overhead press (OHP) is the premier test of upper body pressing strength and shoulder stability. Also called the military press or strict press, this lift builds impressive shoulder, tricep, and upper chest strength. These standards help you gauge your overhead pressing power compared to other lifters.

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Overhead Press Standards for Men (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
120 40 60 80 110 145
130 45 65 85 120 155
140 50 70 95 130 170
150 50 75 100 140 180
160 55 80 110 150 195
170 60 85 115 160 205
180 65 90 120 170 220
190 65 95 130 180 230
200 70 100 135 190 245
210 75 105 145 195 255
220 80 110 150 205 265
230 80 115 155 210 275
240 85 120 160 220 285
250 90 125 165 225 295
260 90 125 170 235 305
270 95 130 175 240 310
280 95 135 180 245 320
290 100 140 185 255 330
300 105 145 190 260 340

Overhead Press Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
100 20 30 40 55 75
110 20 30 45 60 80
120 25 35 50 65 90
130 25 35 50 70 95
140 25 40 55 75 105
150 30 40 60 80 110
160 30 45 60 85 115
170 30 45 65 90 120
180 35 50 70 95 130
190 35 50 70 100 135
200 35 55 75 105 140

Tips for Improving Your Overhead Press

To improve your overhead press: strengthen your upper back and core for stability, practice pin presses and Z-presses to build specific strength, ensure you're pressing the bar in a straight line over your head, use micro-loading (1-2.5 lb increments) since OHP progresses slowly, and add lateral raises and face pulls for shoulder health.

Strength Levels Explained

  • Beginner

    The strength level of someone who has recently started training. Achievable within the first few months of proper training.

  • Novice

    Represents early progress with consistent training. Most dedicated lifters reach this level within their first year.

  • Intermediate

    Above-average strength that represents consistent, dedicated training over multiple years.

  • Advanced

    Exceptional strength that far exceeds the average lifter. Requires years of dedicated programming and nutrition.

  • Elite

    Competitive-level strength representing the top 1% of lifters. May require favorable genetics to achieve.

Frequently Asked Questions

A good intermediate target for men is to press about 0.65-0.75x bodyweight. For a 180 lb man, that's roughly 115-135 lbs. For women, an intermediate OHP is about 0.4-0.5x bodyweight. The OHP is the weakest of the main barbell lifts for most people.

The OHP uses smaller muscle groups (deltoids, triceps) compared to bench, squat, or deadlift. It also requires significant core stability and has no stretch reflex at the bottom. Progress in 1-2.5 lb increments and be patient—adding 5 lbs per month is solid progress for intermediates.

No. These standards are for the strict overhead press only—no leg drive. Push press uses leg drive to initiate the lift and allows significantly more weight. If you're using push press numbers, they won't accurately compare to these standards.

More Strength Standards

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Bench Press Squat Deadlift Barbell Row Incline Bench Press Front Squat

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