How accurate are 1RM calculators?

1RM calculators are generally accurate within 5-10% when used with rep ranges under 10. The accuracy depends on factors like training experience, muscle fiber composition, and the specific formula used. Our calculator uses 7 different formulas to give you the most comprehensive estimate.

Which 1RM formula is most accurate?

The Epley formula is most widely used and accurate for most people, especially with rep ranges of 2-10. However, different formulas work better for different individuals. Brzycki tends to be conservative, while Lombardi works well for powerlifters. Our calculator shows all 7 formulas so you can compare.

Can I use this for any exercise?

Yes, you can use 1RM calculators for any compound exercise like bench press, squat, deadlift, overhead press, and rows. The formulas are based on general strength principles that apply across exercises, though they're most accurate for compound movements.

What rep range should I use for the most accurate calculation?

For best accuracy, use rep ranges between 2-10 reps. The sweet spot is 3-8 reps where most formulas perform optimally. Avoid using very high rep ranges (15+) as the formulas become less reliable due to muscular endurance factors.

How often should I recalculate my 1RM?

Recalculate your 1RM every 4-6 weeks or whenever you notice significant strength gains. For beginners, monthly calculations work well. Advanced lifters might recalculate every 6-8 weeks. Always use recent max effort sets for the most accurate results.

What is a good overhead press for a 200 lb male?

For a 200 lb male: 90 lb OHP is untrained, 130 lb is novice, 170 lb is intermediate, 220 lb is advanced, and 280 lb is elite. Bodyweight overhead press (200 lb) sits at the advanced threshold — fewer than 5% of recreational male lifters achieve it.

Is a 135 lb overhead press good?

Pressing 135 lb (a plate per side) is intermediate for a 165 lb male, novice for a 200 lb male, advanced for a 125 lb male. For most male lifters, hitting 135 lb on strict press takes 1-2 years of consistent OHP-focused training.

Why is OHP so much weaker than bench press?

OHP uses a smaller muscle group (front delts and triceps lead the lift) and provides no leverage advantage from a stable bench position. Most natural lifters end up with OHP at 60-67% of their bench press 1RM. Significantly weaker OHP (below 55%) suggests undertrained shoulders; significantly stronger OHP (above 75%) suggests poor bench technique or leverages.

Should standards account for push press or strict press?

These standards are for strict overhead press only — knees locked, no dip and drive. Push press 1RMs typically run 15-30% higher because the leg drive contributes meaningfully to the bar's acceleration past the sticking point. Use a separate set of standards for push press if you want to compare.

How rare is a bodyweight overhead press?

Pressing your own bodyweight overhead in strict form is a notable milestone. Approximately 5% of recreational male lifters and 1% of recreational female lifters achieve it — these are the lifters who specifically prioritize OHP and have at least 3-5 years of consistent training. Reaching 1.4× bodyweight OHP (the elite male standard) puts you well into world-class territory.

Strength Standards

Overhead Press Strength Standards

Overhead Press 1RM benchmarks by bodyweight, experience level, and sex. Use these standards as goals — not as judgment of your worth as a lifter. Genetics, training history, and limb proportions all matter.

Mark Visic

NSCA-CSCS, USAW-L1

Strength Training Researcher

Published April 29, 2026 · Last reviewed April 29, 2026 · 5 min read

Overhead Press 1RM strength standards by bodyweight and experience level (pounds).
Bodyweight	untrained	novice	intermediate	advanced	elite
125 lbM / F	56 / 31 lb	81 / 50 lb	106 / 69 lb	138 / 94 lb	175 / 119 lb
150 lbM / F	68 / 38 lb	98 / 60 lb	128 / 83 lb	165 / 113 lb	210 / 143 lb
175 lbM / F	79 / 44 lb	114 / 70 lb	149 / 96 lb	193 / 131 lb	245 / 166 lb
200 lbM / F	90 / 50 lb	130 / 80 lb	170 / 110 lb	220 / 150 lb	280 / 190 lb
225 lbM / F	101 / 56 lb	146 / 90 lb	191 / 124 lb	248 / 169 lb	315 / 214 lb
250 lbM / F	113 / 63 lb	163 / 100 lb	213 / 138 lb	275 / 188 lb	350 / 238 lb

Standards expressed as 1RM in pounds for male and female lifters. Use these as goals, not absolute cutoffs — individual genetics, training history, and limb proportions matter.

Strength level definitions

untrained

No consistent training. Performs the movement with proper form but has not trained with intent.

novice

3-9 months of consistent training. Has learned proper form. Strength is improving every workout.

intermediate

1-2 years of consistent training. Progress is now monthly rather than weekly. Above-average for the general population.

advanced

3-5 years of focused strength training. Local gym standout. Often the strongest 1-2% in any commercial gym.

elite

5+ years of dedicated strength training, often competitive. Among the top 0.1% of trained lifters.

About these overhead press standards

Overhead press standards assume strict OHP — no leg drive, knees stay locked. Push press 1RMs run 15-30% higher than strict press; those don't apply to these standards. The standing strict press is the purest test of upper-body pressing strength because the kinetic chain has nowhere to "borrow" force from. OHP shows the steepest progression curve of the major lifts after the first year. Beginners often progress as fast as 5-10 lb per session for the first 2-3 months, then slow dramatically. Strong intermediate lifters typically add 10-15 lb per year on strict press. Bodyweight OHP — pressing your own bodyweight overhead — is the canonical "advanced" milestone for both male and female lifters. About 5% of recreational male lifters and 1% of recreational female lifters reach it. If your OHP lags 60% of your bench (common minimum ratio), increase OHP frequency to 2-3 times per week and prioritize it before bench in your training week. Triceps, anterior delts, and upper-back stability all need consistent loading — once-weekly OHP is rarely enough to drive meaningful progress past novice.

Overhead Press world records (context)

For perspective on what the upper bound of human strength looks like on this lift — all numbers below are official federation records or all-time bests, achieved in single-attempt competition settings.

Overhead Press world records by sex and category.
Category	Sex	Weight	Lifter	Year
All-time raw	male	487 lb221 kg	Mikhail Koklyaev (training)	2010

Records are reviewed periodically; verify current records at OpenPowerlifting or the relevant federation site for the latest values.

Overhead Press Strength Standards

Strength level definitions

untrained

novice

intermediate

advanced

elite

About these overhead press standards

Overhead Press world records (context)

Overhead Press Standards FAQ

What is a good overhead press for a 200 lb male?

Is a 135 lb overhead press good?

Why is OHP so much weaker than bench press?

Should standards account for push press or strict press?

How rare is a bodyweight overhead press?

Further reading & authoritative sources

Calculate your overhead press 1RM

Overhead Press Calculator

All Standards

Wilks Score

5/3/1 Calculator

RPE Calculator

Strength Glossary