Overhead Press at 70 kg bodyweight: how much should a woman lift?
For a woman weighing 70 kg who trains regularly, the estimated Overhead Press one-rep max at each level is:
- Beginner12.5 kg (30 lb)
- Novice20 kg (45 lb)
- Intermediate30 kg (65 lb)
- Advanced40 kg (90 lb)
- Elite52.5 kg (115 lb)
In other words, 30 kg (65 lb) puts you right in the middle of regularly training lifters of your weight, and 40 kg (90 lb) puts you ahead of about 80% of them.
Estimated one-rep max for people who train regularly.
Compared with nearby bodyweights
Women · Overhead Press
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 | 12.5 | 17.5 | 27.5 | 35 | 47.5 |
| 70 | 12.5 | 20 | 30 | 40 | 52.5 |
| 80 | 15 | 22.5 | 32.5 | 42.5 | 57.5 |
Each extra 10 kg of bodyweight raises the intermediate standard by only about 2.5 kg (5 lb), because strength grows more slowly than body mass.
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Estimates are most accurate for sets of 1–10 reps.
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| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | — |
| 2 | 97% | — |
| 3 | 94% | — |
| 4 | 92% | — |
| 5 | 89% | — |
| 6 | 86% | — |
| 7 | 83% | — |
| 8 | 81% | — |
| 9 | 78% | — |
| 10 | 75% | — |
Standards by bodyweight
Strength standards for other lifts
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