One Rep Max
Overhead Press 1RM Calculator
Estimate your overhead press one rep max. Enter the weight you pressed and the number of reps for results from both the Epley and Brzycki formulas, plus a training percentage table for your programme.
How the overhead press 1RM calculator works
This calculator estimates your one rep max using two widely-used formulas. You enter the weight you lifted and the number of reps you completed, and the calculator works backwards to predict the heaviest single rep you could perform.
The Epley Formula
Developed by Boyd Epley, this is one of the most commonly used 1RM prediction equations. It grows steadily and linearly with reps, so its estimates rise at a moderate, predictable rate as rep count increases.
1RM = weight × (1 + reps ÷ 30)The Brzycki Formula
Created by Matt Brzycki, this formula is slightly more conservative below 10 reps, but it accelerates sharply above that — mathematically it has a singularity at 37 reps, where the formula breaks down entirely, so it should not be used for high-rep sets.
1RM = weight × (36 ÷ (37 − reps))Which formula is more accurate?
Neither is universally better. Below 10 reps, Epley returns the higher estimate and Brzycki the more conservative one; at exactly 10 reps the two formulas agree exactly; above 10 reps that reverses and Brzycki climbs faster, overestimating more the closer you get to its 37-rep breaking point. This calculator shows both so you can compare.
Using the percentage table
The training percentage table shows what weight to use for different intensities based on your estimated 1RM. Most strength programmes prescribe working sets between 70–85% of 1RM, while hypertrophy work typically falls in the 60–75% range.
Worked examples
Intermediate: 60 kg for 5 reps
Inputs: Weight: 60 kg, Reps: 5
Epley: 70 kg | Brzycki: 69.4 kg. 80% working sets: ~56 kg.
Beginner: 40 kg for 8 reps
Inputs: Weight: 40 kg, Reps: 8
Epley: 50.7 kg | Brzycki: 49.4 kg. 75% training weight: ~37–38 kg.
In lbs: 135 lbs for 4 reps
Inputs: Weight: 135 lbs, Reps: 4
Epley: 153 lbs | Brzycki: 151.9 lbs. 85% intensity: ~129 lbs.
Who is this calculator for?
For strength athletes tracking shoulder pressing power, powerlifters using OHP as an accessory lift, and anyone chasing a bodyweight overhead press milestone. Also useful for CrossFit athletes and strongman competitors who press overhead frequently and need accurate training percentages.
Overhead press 1RM standards by bodyweight
These are general strength-standard ratios drawn from common population benchmarking conventions, not a single official published source — treat them as context for where your number sits, not a target to hit. Overhead press ratios are lower than bench press ratios at every level, because the lift is driven by the smaller deltoid and triceps musculature without the pec and leg-drive assistance available on other presses.
Men — estimated 1RM by bodyweight (kg)
| Level | 60kg | 70kg | 80kg | 90kg | 100kg |
|---|---|---|---|---|---|
| Untrained | 21 | 24 | 28 | 31 | 35 |
| Novice | 30 | 35 | 40 | 45 | 50 |
| Intermediate | 45 | 52 | 60 | 68 | 75 |
| Advanced | 60 | 70 | 80 | 90 | 100 |
| Elite | 78 | 91 | 104 | 117 | 130 |
Based on ratios of 0.35× (untrained), 0.5× (novice), 0.75× (intermediate), 1.0× (advanced) and 1.3× (elite) bodyweight.
Women — estimated 1RM by bodyweight (kg)
| Level | 50kg | 60kg | 70kg | 80kg |
|---|---|---|---|---|
| Untrained | 10 | 12 | 14 | 16 |
| Novice | 18 | 21 | 24 | 28 |
| Intermediate | 25 | 30 | 35 | 40 |
| Advanced | 35 | 42 | 49 | 56 |
| Elite | 45 | 54 | 63 | 72 |
Based on ratios of 0.2× (untrained), 0.35× (novice), 0.5× (intermediate), 0.7× (advanced) and 0.9× (elite) bodyweight.
Why rep range matters more for overhead press
The shoulder joint loses stabiliser strength faster under fatigue than the hips or chest do, so an overhead press set tends to break down in form a few reps before a bench press or squat set at the equivalent relative load would. That makes the high end of the rep range less trustworthy specifically for OHP: a 15-rep bench test and a 15-rep OHP test are not equally reliable inputs, even though the calculator treats them the same way mathematically. For overhead press specifically, test at 3–6 reps where Epley and Brzycki agree most closely (they are mathematically identical at exactly 10 reps, and close on either side of it), rather than at 12 or more.
Frequently asked questions
What is a good overhead press 1RM?
For men, 0.75x bodyweight is intermediate. A bodyweight overhead press is advanced and a significant milestone. For women, 0.5x bodyweight is a solid intermediate benchmark.
Standing vs seated overhead press — which should I use?
Standing press is the standard for 1RM comparison as it engages more stabiliser muscles. Seated press removes leg drive and core demands, typically yielding a lower number. Be consistent with your variation.
Why is the overhead press so hard to progress?
The shoulders are smaller muscle groups than the legs or back, so progress is naturally slower. Adding 1–2.5kg per month is realistic for intermediate lifters. Microplates can help with smaller increments.
Can I use push press reps to estimate strict press 1RM?
No. Push press uses leg drive and will significantly overestimate your strict press. Only use strict overhead press reps with this calculator for an accurate estimate.
How do I avoid shoulder injury when pressing heavy?
Warm up thoroughly with band pull-aparts and light sets. Keep your core braced, ribs down, and avoid excessive back lean. Stop the set immediately if you feel any sharp pain in your shoulders.
What are good overhead press standards by bodyweight?
For men: roughly 0.5x bodyweight is novice, 0.75x is intermediate, and bodyweight (1.0x) is advanced. For women: around 0.35x bodyweight is novice, 0.5x is intermediate, and 0.7x is advanced. See the standards tables above for a fuller breakdown by bodyweight and level. These are general benchmarking ratios, not a single official source.
How many reps should I use to test my overhead press 1RM?
Use 3 to 6 reps rather than 10 or more. The shoulder's stabiliser muscles fatigue faster under load than the hips or chest, so a high-rep overhead press set is a less reliable predictor of your true max than a high-rep bench or squat set at the same relative effort. Low reps also keep you in the range where the Epley and Brzycki formulas agree most closely.