Bradford Press Strength Standards Calculator
Compare your Bradford Press strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 61 lb at 190 lb for a man and 34 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the total barbell weight, including the bar, plates, and collars, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Bradford Press standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
Understanding Your Bradford Press Strength Score
Your Bradford Press strength score is estimated 1RM divided by bodyweight. The calculator uses the weight from the total barbell weight moved front-to-back-to-front, full front-to-back-to-front cycles, and your bodyweight to create a bodyweight-ratio score. That ratio lets two lifters compare the same exercise without pretending that absolute weight alone tells the full story.
This result is specific to Bradford Press. A counted rep should move the bar from the front of the shoulders to behind the neck and back to the front through a controlled partial overhead arc without leg drive. The score is not a general label for every nearby vertical push exercise, and it should not be used for Standing Strict Barbell Overhead Press, Seated Barbell Overhead Press, Behind-the-Neck Press as a separate press, Push Press, Push Jerk, Barbell Clean And Press, Barbell Z Press, Machine Shoulder Press, Smith Machine Shoulder Press. Those variations may be useful training choices, but they answer a different standards question.
For example, a 200 lb male with a 90 lb estimated 1RM reaches the Advanced boundary for this calculator. A 150 lb female with a 63 lb estimated 1RM reaches the Elite boundary. The same absolute number can land in a different tier when bodyweight changes, which is why the ratio matters.
The most useful reading is practical. Beginner and Novice results usually mean the lifter should make the rep more repeatable before chasing a heavier test. Intermediate results show useful familiarity with the exercise. Advanced and Elite results show strong relative performance only when every counted rep keeps the same range, setup, and finish.
Use the score as a snapshot, then write down the rep details that made the snapshot valid. A later increase means more when the same implement, same side rule, same range, same support position, and same rep quality were used again.
Bradford Press Strength Standards
Bradford Press standards use sex-specific estimated 1RM-to-bodyweight ratios. The lookup tables below convert those ratios into practical targets at common bodyweights. Use the row nearest your bodyweight for a fast check, then use the calculator result for your exact entry.
The tables are rounded to whole pounds for readability. Tier boundaries resolve upward, so meeting the Intermediate, Advanced, or Elite boundary exactly counts as that higher tier. These standards assume the total barbell weight moved front-to-back-to-front, valid reps, and no substitutions from related lifts.
Men’s Bradford Press Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 26 lb | 38 lb | 54 lb | 70 lb+ | 84 lb |
| 130 lb | 29 lb | 42 lb | 59 lb | 75 lb+ | 91 lb |
| 140 lb | 31 lb | 45 lb | 63 lb | 81 lb+ | 98 lb |
| 150 lb | 33 lb | 48 lb | 68 lb | 87 lb+ | 105 lb |
| 160 lb | 35 lb | 51 lb | 72 lb | 93 lb+ | 112 lb |
| 170 lb | 37 lb | 54 lb | 77 lb | 99 lb+ | 119 lb |
| 180 lb | 40 lb | 58 lb | 81 lb | 104 lb+ | 126 lb |
| 190 lb | 42 lb | 61 lb | 86 lb | 110 lb+ | 133 lb |
| 200 lb | 44 lb | 64 lb | 90 lb | 116 lb+ | 140 lb |
| 210 lb | 46 lb | 67 lb | 95 lb | 122 lb+ | 147 lb |
| 220 lb | 48 lb | 70 lb | 99 lb | 128 lb+ | 154 lb |
| 230 lb | 51 lb | 74 lb | 104 lb | 133 lb+ | 161 lb |
| 240 lb | 53 lb | 77 lb | 108 lb | 139 lb+ | 168 lb |
| 250 lb | 55 lb | 80 lb | 113 lb | 145 lb+ | 175 lb |
| 260 lb | 57 lb | 83 lb | 117 lb | 151 lb+ | 182 lb |
Women’s Bradford Press Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 14 lb | 22 lb | 32 lb | 42 lb+ | 52 lb |
| 110 lb | 15 lb | 24 lb | 35 lb | 46 lb+ | 57 lb |
| 120 lb | 17 lb | 26 lb | 38 lb | 50 lb+ | 62 lb |
| 130 lb | 18 lb | 29 lb | 42 lb | 55 lb+ | 68 lb |
| 140 lb | 20 lb | 31 lb | 45 lb | 59 lb+ | 73 lb |
| 150 lb | 21 lb | 33 lb | 48 lb | 63 lb+ | 78 lb |
| 160 lb | 22 lb | 35 lb | 51 lb | 67 lb+ | 83 lb |
| 170 lb | 24 lb | 37 lb | 54 lb | 71 lb+ | 88 lb |
| 180 lb | 25 lb | 40 lb | 58 lb | 76 lb+ | 94 lb |
| 190 lb | 27 lb | 42 lb | 61 lb | 80 lb+ | 99 lb |
| 200 lb | 28 lb | 44 lb | 64 lb | 84 lb+ | 104 lb |
| 210 lb | 29 lb | 46 lb | 67 lb | 88 lb+ | 109 lb |
| 220 lb | 31 lb | 48 lb | 70 lb | 92 lb+ | 114 lb |
Men: Beginner is below 0.220x, Novice begins at 0.220x, Intermediate begins at 0.320x, Advanced begins at 0.450x, Elite begins at 0.580x, and Stretch is 0.700x bodyweight. Women: Beginner is below 0.140x, Novice begins at 0.140x, Intermediate begins at 0.220x, Advanced begins at 0.320x, Elite begins at 0.420x, and Stretch is 0.520x bodyweight.
At 200 lb bodyweight, a male lifter needs about 90 lb for Advanced and 116 lb for Elite. At 150 lb bodyweight, a female lifter needs about 48 lb for Advanced and 63 lb for Elite. Treat those as standards for this exact exercise, not as claims about sport ranking or another lift.
When you use this standards table, keep the recorded set tied to the accepted Bradford Press rep: same implement, same range, same control, same finish, and no nearby variation substituted for a heavier number.
How the Bradford Press Calculator Works
The calculator takes sex, bodyweight, working weight, and reps. A one-rep entry uses that weight directly as estimated 1RM. A multi-rep entry estimates 1RM from the set first, then divides the estimate by bodyweight and compares the ratio with the selected sex table.
Ratio equals estimated 1RM divided by bodyweight. If a lifter at 200 lb bodyweight records a 90 lb estimated 1RM, the ratio is near 0.450x and reaches Advanced. If bodyweight rises while the estimated 1RM stays the same, the ratio falls and the tier can change.
Use one unit family for bodyweight and working weight. Pounds and kilograms both work because the calculator normalizes the math internally. What matters most is that the entered set uses the total barbell weight moved front-to-back-to-front and full front-to-back-to-front cycles that meet the accepted rule.
Multi-rep entries are best when the rep count is challenging but honest. Very high-rep sets can make estimates less precise, especially when fatigue changes range or finish quality. For a standards test, choose a set where the last valid rep still looks like the first valid rep.
The calculator does not add age, sport, equipment-brand, or technique-style multipliers. It answers the specific Bradford Press question described here, using the same bodyweight-ratio logic as the rest of the standards system.
Elite Bradford Press Strength Levels
Elite Bradford Press strength starts at 0.580x bodyweight for men and 0.420x bodyweight for women. Stretch benchmarks are 0.700x for men and 0.520x for women, marking unusually strong results inside this standards system.
At 200 lb bodyweight, Elite begins around 116 lb for men. At 150 lb bodyweight, Elite begins around 63 lb for women. Those numbers are impressive only when the entry still reflects the total barbell weight moved front-to-back-to-front, full front-to-back-to-front cycles, and the accepted rep.
Elite lifters should audit reps more strictly, not less. Heavier attempts often tempt shortened range, changed support, body English, or a nearby variation. A bigger number that changes the exercise does not prove a stronger Bradford Press.
Video is useful at this tier. Side or three-quarter view can show range, start position, path, and finish quality. Review the footage before entering a max set so the calculator records what actually happened.
Training at this level usually alternates clean heavy singles, moderate technical work, and targeted assistance. The goal is to make the strict rep durable rather than turn every session into a max attempt.
At the elite tier, the audit standard matters even more: the entered Bradford Press set should still show the same setup, range, tempo, and controlled finish that made the lower-tier test valid.
Bradford Press Strength Compared to Other Lifts
Comparisons are useful because they explain why standards differ. Bradford Press sits near related movements, but the ratios should not be copied because the implement, support, range, path, and finish rule are specific to this calculator.
| Related movement | Comparison purpose | What the gap can reveal |
|---|---|---|
| Standing Strict Barbell Overhead Press: closest vertical press strength anchor. | closest neighboring standard | A higher Bradford Press score can show skill in this exact setup, while a lower score points to the constraint this calculator isolates. |
| Barbell Z Press: strict no-leg-drive press context. | same family contrast | If the related lift is far ahead, the limiting factor is often range, bracing, grip, or strict finish quality here. |
| Machine Shoulder Press: supported shoulder-press contrast. | equipment contrast | If this score is far ahead, confirm the set did not drift into a disallowed variation. |
| Arnold Press: shoulder-focused dumbbell press contrast. | range and control comparison | The comparison is useful because the bodyweight-ratio math is shared while the accepted rep is different. |
| Landmine Press: angled press contrast. | heavier strength ceiling | A similar tier can suggest balanced development, but it still does not make the two entries interchangeable. |
| Barbell Push Press: invalid leg-drive contrast. | technique transfer check | Use the gap to choose training work instead of forcing one result to predict the other. |
If a related lift is much stronger, look for the one constraint unique to Bradford Press: range, support position, grip, bracing, or finish control. If Bradford Press is much stronger, confirm that the set did not become one of the disallowed variations.
The goal is not to make all badges match. The goal is to identify whether the difference comes from true strength, a technical bottleneck, or a substituted movement that only looks similar on paper.
Milestones in Bradford Press Strength
Milestones turn tier ratios into training targets. They are most useful when they are tied to bodyweight and rep quality instead of vague goals such as strong or heavy.
| Milestone | Example target | Why it matters | Next focus |
|---|---|---|---|
| First valid controlled Bradford cycle | 3 to 5 clean reps at a repeatable training weight | Shows the lifter can follow the accepted rule before a max test | Keep setup identical across sets |
| Novice boundary | Men near 44 lb; women near 21 lb | Creates a first bodyweight-ratio benchmark | Build range and control |
| Intermediate boundary | Men near 64 lb; women near 33 lb | Shows the lift is no longer just familiar | Address the main limiter |
| Advanced boundary | Men near 90 lb; women near 48 lb | Marks strong relative performance for this exercise | Use smaller jumps and more video review |
| Elite boundary | Men near 116 lb; women near 63 lb | Shows high-level strength in the exact standard | Protect strict rep quality |
| Stretch benchmark | Men near 140 lb; women near 78 lb | Represents an unusually strong score in this calculator | Retest sparingly and recover well |
| Five-rep practice target | Use a set that estimates near 64 lb for a 200 lb male or 33 lb for a 150 lb female | Builds a cleaner estimate before a heavier test | Keep every rep visually identical |
| Ten percent improvement target | Move a 64 lb estimate toward 70 lb, or a 33 lb estimate toward 36 lb | Gives a concrete block goal without requiring a new tier | Retest only when the same rule survives |
Milestones should never override the accepted rep. A lifter who reaches the Advanced number with a substituted movement has not reached the Advanced Bradford Press milestone. A lifter who barely misses with excellent reps is often closer to durable progress than the badge alone suggests.
Related Strength Standards Tools
Related tools place Bradford Press inside a broader strength map. They help explain why a lifter may be strong in one nearby movement and average in another. They are not substitutions, and their scores should stay separate from the current calculator.
- Standing Strict Barbell Overhead Press: closest vertical press strength anchor. is the closest neighboring benchmark for many lifters, but the accepted range and finishing rule stay separate from Bradford Press. Compare it after a clean Bradford Press test to see whether this exact setup is the limiter.
- Barbell Z Press: strict no-leg-drive press context. gives a same-family contrast where equipment and support can change the result quickly. A gap often points to grip, range, bracing, or skill rather than one universal strength ceiling.
- Machine Shoulder Press: supported shoulder-press contrast. is useful when the current score feels surprising. Check it only after the Bradford Press reps are valid, then use the difference to choose assistance work.
- Arnold Press: shoulder-focused dumbbell press contrast. can show whether a heavier-looking movement is actually testing a different constraint. Keep the entries separate so a substituted rep does not inflate this calculator.
- Landmine Press: angled press contrast. helps frame broader strength without replacing the Bradford Press standard. If it is far ahead, audit the exact range and finish required here.
- Barbell Push Press: invalid leg-drive contrast. offers a technique-transfer check. Similar tiers suggest balanced development, while different tiers can reveal where the path, support, or rep count breaks down.
- Barbell Clean And Press: clean-start and press contrast. belongs in the comparison set because the name may sound close while the accepted rep is not identical. Use the tool as context, not as a replacement entry.
- Behind-the-Neck Press: back-position press contrast and mobility caution. gives another bodyweight-ratio lens for the same training neighborhood. The most useful note is why the gap exists: range, depth, path, bracing, or control.
Use these tools after you have a valid Bradford Press result. If the comparison changes your interpretation, write down the likely reason: range, grip, path, support, bracing, lockout, depth, or control. That note is often more useful than the badge alone.