1RM: Overhead Press

Quickly measure and calculate your One-Rep Max (1RM)

The Overhead Press is a compound movement, vertical press exercise where progress is typically measured in terms of increases in 1 Rep Maximum. Because it is performed standing, it is considered a total body exercise . Please note that we recommend testing with a higher number of repetitions and using the calculated value to measure strength gains. Also, please keep in mind that the ability to maintain proper posture and a healthy range of motion are essential elements of safe exercise

1RM: Overhead Press Protocol

Purpose

To measure estimated maximal strength based off of sub maximal effort.

Equipment

Standard 45lbs barbell with adjustable weight.

Procedure

Use appropriate warm up methods to activate agonist, antagonist, and synergist muscle groups prior to testing sub-maximal and maximal lifts. It should take minimally 5 testing sets to reach an appropriate relative intensities at under 35 total repetitions. At any point of failure, be sure to to confidently re-rack the barbell for the participant.

Start by instructing the participant to place the barbell on anterior shoulders with elbows in front (front-rack position) and slowly take the barbell off of the rack. Make sure the participant is a few steps away from the rack with feet shoulder width apart and head forward. Cue him or her to take a big breath, hold it, and drive the bar over head. At the top of the position, be sure that the barbell is directly over the head and elbows are locked out with traps contracted. To lower the bar, slightly lean back and lower the bar until at forehead level and then catch bar back in front-rack position. At the end of the lift re-rack the barbell.

1RM: Overhead Press Calculation

lbs
kg
reps

Calculation Result

DATE -
1RM Overhead Press -
1RM Overhead Press Classification -

1RM: Overhead Press Classification Chart

Male: 0-114 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 55
Novice 56 75
Intermediate 76 90
Advanced 91 110
Elite 111 > 111

Male: 115-123 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 60
Novice 61 80
Intermediate 81 100
Advanced 101 115
Elite 116 > 116

Male: 124-132 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 65
Novice 66 85
Intermediate 86 105
Advanced 106 125
Elite 126 > 126

Male: 133-148 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 70
Novice 71 95
Intermediate 96 120
Advanced 121 140
Elite 141 > 141

Male: 149-165 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 75
Novice 76 100
Intermediate 101 130
Advanced 131 155
Elite 156 > 156

Male: 166-181 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 80
Novice 81 110
Intermediate 111 140
Advanced 141 165
Elite 166 > 166

Male: 182-198 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 85
Novice 86 115
Intermediate 116 145
Advanced 146 175
Elite 176 > 176

Male: 199-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 90
Novice 91 120
Intermediate 121 155
Advanced 156 185
Elite 186 > 186

Male: 221-242 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 95
Novice 96 125
Intermediate 126 160
Advanced 161 190
Elite 191 > 191

Male: 243-275 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 95
Novice 96 130
Intermediate 131 165
Advanced 166 195
Elite 196 > 196

Male: 276-319 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 100
Novice 101 135
Intermediate 136 170
Advanced 171 200
Elite 201 > 201

Male: > 319 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 135
Novice 136 170
Intermediate 171 200
Advanced 201 280
Elite 281 > 281

Female: 0-97 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 30
Novice 31 40
Intermediate 41 50
Advanced 51 65
Elite 66 > 66

Female: 98-105 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 35
Novice 36 45
Intermediate 46 55
Advanced 56 70
Elite 71 > 71

Female: 106-114 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 35
Novice 36 50
Intermediate 51 60
Advanced 61 75
Elite 76 > 76

Female: 115-123 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 40
Novice 41 50
Intermediate 51 60
Advanced 61 80
Elite 81 > 81

Female: 124-132 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 40
Novice 41 55
Intermediate 56 65
Advanced 66 85
Elite 86 > 86

Female: 133-148 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 45
Novice 46 60
Intermediate 61 70
Advanced 71 95
Elite 96 > 96

Female: 149-165 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 50
Novice 51 65
Intermediate 66 75
Advanced 76 105
Elite 106 > 106

Female: 166-181 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 50
Novice 51 70
Intermediate 71 80
Advanced 81 110
Elite 111 > 111

Female: 182-198 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 55
Novice 56 75
Intermediate 76 85
Advanced 86 115
Elite 116 > 116

Female: > 198 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 75
Novice 76 85
Intermediate 86 115
Advanced 116 150
Elite 151 > 151

A Powerful Platform for Personal Training Analytics

Sign up for a 30-day free trial and discover a new way to analyze and report.