Strict Press (Overhead Press) Strength Levels
Use these strict press standards to benchmark your press against lifters of similar size. If you call it an overhead press, OHP, or even a military press, this is the same general strength-level question.
The press moves more slowly than squat or deadlift, so standards help keep expectations realistic. A strict press that looks modest in absolute pounds can still be genuinely advanced once bodyweight is considered.
Set your real details so the standards reflect your profile instead of the default starting values.
See Your Actual Lifts Ranked
Sign in to create your free lifting log. Track your real lifts over time and see how your strength level stacks up against these standards.
What Counts As A Good Strict Press For Your Bodyweight?
The overhead press climbs more slowly than the other big barbell lifts, so many lifters underestimate what counts as genuinely strong pressing.
That is why strict press and overhead press standards by bodyweight matter. A press that looks modest in absolute pounds can still be advanced once bodyweight, sex, and age are factored in.
Milestones Worth Chasing
- Around half bodyweight is an early milestone for many male lifters.
- A bodyweight strict press is an elite benchmark for almost everyone.
- If you are comparing your press to your bench, expect the category to be lower and still respectable.
| Bodyweight | Active | Beginner | Inter. | Advanced | Elite |
|---|---|---|---|---|---|
| 150 lb/ 68 kg | 60 lb / 28 kg | 85 lb / 39 kg | 110 lb / 51 kg | 135 lb / 62 kg | 180 lb / 82 kg |
| 175 lb/ 79 kg | 70 lb / 31 kg | 95 lb / 43 kg | 120 lb / 55 kg | 150 lb / 68 kg | 195 lb / 89 kg |
| 200 lb/ 91 kg | 75 lb / 35 kg | 110 lb / 49 kg | 140 lb / 63 kg | 170 lb / 78 kg | 225 lb / 102 kg |
| 225 lb/ 102 kg | 80 lb / 36 kg | 110 lb / 50 kg | 145 lb / 65 kg | 175 lb / 80 kg | 230 lb / 105 kg |
Strict press standards for males aged 20–29. Values in lb / kg. Use the interactive tool above for personalised results by age, sex, and bodyweight.
Plate Milestones
