Overhead Press Standards by Bodyweight and Age

An 80 kg male lifter reaches the intermediate standard at about 64 kg for one rep, and advanced at about 84 kg. Intermediate is the median of people who train with a barbell, so half the gym is below it.

A 60 kg female lifter hits intermediate at about 32 kg and advanced at about 45 kg. The female tables use their own data, not a percentage of the male numbers.

The beginner standard is roughly the 5th percentile of people who train: about 27 kg for a 70 kg man and 12 kg for a 60 kg woman. Novice, around the 20th percentile, is 40 kg and 21 kg. Most people pass both inside their first year of consistent training.

For an 80 kg man, 1.5x bodyweight (120 kg) is elite and 2x bodyweight (160 kg) is elite on this lift. For a 60 kg woman, 1x bodyweight (60 kg) is elite and 1.5x (90 kg) is elite. Multiples shift with bodyweight: lighter lifters carry higher multiples, heavier lifters higher absolute loads.

Among people who train, the median (intermediate) overhead press is about 64 kg for an 80 kg man and 32 kg for a 60 kg woman. Across the whole population it is far lower, because most adults never train the lift at all.

From 40 the standard is divided by the McCulloch coefficient used in masters powerlifting. For an 80 kg man the intermediate overhead press goes from 64 kg under 40 to about 57 kg at 50 and 48 kg at 60; advanced goes from 84 kg to 74 and 63 kg. Same level, fair comparison with your own age group.

Elite, roughly the top 5 percent of women who train, is about 60 kg at 60 kg bodyweight and 66 kg at 70 kg. Advanced, the 80th percentile, is 45 kg and 50 kg.

About 65 percent of your bench press 1RM. Well under that and this lift is the weak link; well over and the bench press is lagging. The calculator above turns your number into the expected bench press.

Wathan's formula: 1RM = 100 x weight / (48.8 + 53.8 x e^(-0.075 x reps)). A set of 5 at 100 kg estimates about 116 kg; a set of 3 at 100 kg about 109 kg. Sets of 1 to 5 reps predict best; above 10 reps the estimate drifts because endurance starts to matter more than peak strength.

The gap between levels at 80 kg bodyweight is 20 kg from intermediate to advanced. That is a block of progressive overload, not a week: past novice, each level is a dedicated block of months rather than weeks, with the lift trained 2 to 3 times a week and the structural-balance partners brought up alongside it. The coach in the app builds that block from your logged lifts.

Population percentiles from Strength Level's published standards (tens of millions of logged lifts), interpolated for your exact bodyweight, with the estimated one-rep max from Wathan's formula when you enter a set of several reps. Beginner is roughly the 5th percentile of people who train, novice the 20th, intermediate the 50th, advanced the 80th, elite the 95th.