Strength standards

What’s a good overhead press?

How much should you overhead press for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average overhead press and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is the whole bar: the bar (45 lb, or 20 kg) plus every plate.

Gold II

Stronger than 80% of guys

Next: Gold I at 130 lb × 5

Estimated one-rep max: 140 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Overhead press standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Overhead press standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg492272339443119541466617580
130 lb59 kg502374349744122561506818082
140 lb64 kg5324793610247129591597219187
150 lb68 kg5626833810849137621687620192
160 lb73 kg5927884011452144661778121296
170 lb77 kg62289242120541516918685223101
180 lb82 kg65309644125571587219488233106
190 lb86 kg683110046131601657520392243111
200 lb91 kg703210548136621727821196253115
210 lb95 kg7333109501416417981220100263120
220 lb100 kg7635113511476718684228104273124
230 lb104 kg7936117531526919287236107283129
240 lb109 kg8137121551577219990245111293133
250 or more lb113 or more kg8438125571627420593253115303138

Women

Overhead press standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg251136174722602773338840
130 lb59 kg251237174922612875349041
140 lb64 kg271240185124653080369644
150 lb68 kg2813421954256931843810146
160 lb73 kg3014442057267233894110648
170 lb77 kg3114462160277635934311251
180 lb82 kg3315482263297936974411753
190 lb86 kg34165023663083381024612256
200 lb91 kg35165324683186391064812758
210 lb95 kg37175525713290411105013260
220 lb100 kg38185726743493421145213762
230 lb104 kg40185927763596441185414265
240 lb109 kg411961287936100451235614767
250 or more lb113 or more kg421963298137103471275815269

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good overhead press?

For a 180 lb guy, Silver starts at 96 lb, Gold at 125 lb, Platinum at 158 lb and Diamond at 194 lb for one rep. For a 140 lb woman, Silver starts at 40 lb, Gold at 51 lb, Platinum at 65 lb and Diamond at 80 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 95 overhead press good?

    For a 180 lb guy, a 95 lb overhead press for one rep is Silver III, stronger than about 50% of guys. At 150 lb bodyweight it is Silver II; at 210 lb it is Bronze II.

  • Is a 135 overhead press good?

    For a 180 lb guy, a 135 lb overhead press for one rep is Gold II, stronger than about 80% of guys. At 150 lb bodyweight it is Platinum III; at 210 lb it is Silver I.

  • Is a 185 overhead press good?

    For a 180 lb guy, a 185 lb overhead press for one rep is Platinum I, stronger than about 94% of guys. At 150 lb bodyweight it is Diamond I; at 210 lb it is Platinum III.

  • Is a 225 overhead press good?

    For a 180 lb guy, a 225 lb overhead press for one rep is Radiant, stronger than about 98% of guys. At 150 lb bodyweight it is Radiant; at 210 lb it is Diamond III.

  • Is a 45 lb overhead press good for a woman?

    For a 140 lb woman, a 45 lb overhead press for one rep is Silver II, stronger than about 62% of women. At 120 lb bodyweight it is Silver I; at 170 lb it is Silver III.

  • Is a 65 lb overhead press good for a woman?

    For a 140 lb woman, a 65 lb overhead press for one rep is Platinum III, stronger than about 88% of women. At 120 lb bodyweight it is Platinum II; at 170 lb it is Gold II.

  • Is a 95 lb overhead press good for a woman?

    For a 140 lb woman, a 95 lb overhead press for one rep is Radiant, stronger than about 98% of women. At 120 lb bodyweight it is Radiant; at 170 lb it is Diamond III.

  • Is a 40 kg overhead press good?

    For an 80 kg guy, a 40 kg overhead press for one rep is Bronze I, stronger than about 45% of guys. For a 60 kg woman it is Radiant, stronger than about 98% of women.

  • Is a 60 kg overhead press good?

    For an 80 kg guy, a 60 kg overhead press for one rep is Gold II, stronger than about 79% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is an 80 kg overhead press good?

    For an 80 kg guy, an 80 kg overhead press for one rep is Platinum I, stronger than about 93% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your overhead press

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 8 reps. Beat 8 on your last, all-out set and the weight goes up next time. Rest is 2 min.

Watch your overhead press rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

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Questions

Overhead press questions.

How much should I overhead press for my weight?

For a 180 lb guy, Silver starts at 96 lb, Gold at 125 lb, Platinum at 158 lb and Diamond at 194 lb for one rep. For a 140 lb woman, Silver starts at 40 lb, Gold at 51 lb, Platinum at 65 lb and Diamond at 80 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man overhead press?

Among men who lift, the middle of the pack at 180 lb is about 140 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 99 lb.

What’s a good overhead press for a woman?

For a 140 lb woman, Silver starts at 40 lb, Gold at 51 lb, Platinum at 65 lb and Diamond at 80 lb for one rep. Among women who lift, the middle at 140 lb is about 58 lb, which is Gold II.

What percentage of men can overhead press 135?

Evident’s estimate: about 20% of 180 lb guys can overhead press 135 lb for one rep, counting guys who don’t train. At 150 lb bodyweight it is about 13%; at 210 lb, about 32%.

What percentage of men can overhead press 185?

Evident’s estimate: about 6% of 180 lb guys can overhead press 185 lb for one rep, counting guys who don’t train. At 150 lb bodyweight it is about 3%; at 210 lb, about 11%.

How much should I overhead press compared to my bench?

At the same rank, the overhead press standard is about 63% of the bench press standard. At Gold II for a 180 lb guy that is 140 lb against 221 lb.

Is the military press the same as the overhead press?

People use both names for the same lift: a standing barbell press from the shoulders to overhead. Evident logs it as Barbell Overhead Press, and these standards are for that lift.

How does Evident rank my overhead press?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards