Arnold Press vs Standing Overhead Press Strength Standards
Compare your arnold press and standing overhead press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable arnold press set that follows the canonical setup, range, and lockout rules and a strict standing barbell overhead press with no knee dip or leg drive. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Arnold Press vs Standing Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the arnold press and standing overhead press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your arnold press and standing overhead press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Arnold Press / Standing Overhead Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Arnold Press vs Standing Overhead Press Standards
How to read the table: The first number is Arnold Press; the second is Standing Overhead Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 38 / 76 lb 17.2 / 34.5 kg | 50 / 90 lb 22.7 / 40.8 kg | 64 / 105 lb 29 / 47.6 kg | 87 / 132 lb 39.5 / 59.9 kg |
| 130 lb 59 kg | 40 / 80 lb 18.1 / 36.3 kg | 53 / 95 lb 24 / 43.1 kg | 68 / 111 lb 30.8 / 50.3 kg | 92 / 139 lb 41.7 / 63 kg |
| 140 lb 63.5 kg | 42 / 84 lb 19.1 / 38.1 kg | 55 / 100 lb 24.9 / 45.4 kg | 71 / 117 lb 32.2 / 53.1 kg | 96 / 146 lb 43.5 / 66.2 kg |
| 150 lb 68 kg | 44 / 88 lb 20 / 39.9 kg | 58 / 104 lb 26.3 / 47.2 kg | 74 / 122 lb 33.6 / 55.3 kg | 101 / 153 lb 45.8 / 69.4 kg |
| 160 lb 72.6 kg | 45 / 92 lb 20.4 / 41.7 kg | 61 / 109 lb 27.7 / 49.4 kg | 78 / 128 lb 35.4 / 58.1 kg | 105 / 160 lb 47.6 / 72.6 kg |
| 170 lb 77.1 kg | 47 / 96 lb 21.3 / 43.5 kg | 63 / 113 lb 28.6 / 51.3 kg | 81 / 133 lb 36.7 / 60.3 kg | 110 / 166 lb 49.9 / 75.3 kg |
| 180 lb 81.6 kg | 49 / 99 lb 22.2 / 44.9 kg | 66 / 118 lb 29.9 / 53.5 kg | 84 / 138 lb 38.1 / 62.6 kg | 114 / 173 lb 51.7 / 78.5 kg |
| 190 lb 86.2 kg | 51 / 103 lb 23.1 / 46.7 kg | 68 / 122 lb 30.8 / 55.3 kg | 87 / 143 lb 39.5 / 64.9 kg | 118 / 179 lb 53.5 / 81.2 kg |
| 200 lb 90.7 kg | 53 / 107 lb 24 / 48.5 kg | 70 / 126 lb 31.8 / 57.2 kg | 90 / 148 lb 40.8 / 67.1 kg | 122 / 185 lb 55.3 / 83.9 kg |
| 210 lb 95.3 kg | 55 / 110 lb 24.9 / 49.9 kg | 73 / 130 lb 33.1 / 59 kg | 93 / 153 lb 42.2 / 69.4 kg | 126 / 191 lb 57.2 / 86.6 kg |
| 220 lb 99.8 kg | 56 / 114 lb 25.4 / 51.7 kg | 75 / 135 lb 34 / 61.2 kg | 96 / 158 lb 43.5 / 71.7 kg | 130 / 197 lb 59 / 89.4 kg |
| 230 lb 104.3 kg | 58 / 117 lb 26.3 / 53.1 kg | 77 / 139 lb 34.9 / 63 kg | 99 / 162 lb 44.9 / 73.5 kg | 134 / 203 lb 60.8 / 92.1 kg |
| 240 lb 108.9 kg | 60 / 120 lb 27.2 / 54.4 kg | 79 / 143 lb 35.8 / 64.9 kg | 102 / 167 lb 46.3 / 75.7 kg | 138 / 209 lb 62.6 / 94.8 kg |
| 250 lb 113.4 kg | 61 / 124 lb 27.7 / 56.2 kg | 82 / 146 lb 37.2 / 66.2 kg | 104 / 172 lb 47.2 / 78 kg | 142 / 215 lb 64.4 / 97.5 kg |
| 260 lb 117.9 kg | 63 / 127 lb 28.6 / 57.6 kg | 84 / 150 lb 38.1 / 68 kg | 107 / 176 lb 48.5 / 79.8 kg | 145 / 221 lb 65.8 / 100.2 kg |
| 270 lb 122.5 kg | 64 / 130 lb 29 / 59 kg | 86 / 154 lb 39 / 69.9 kg | 110 / 181 lb 49.9 / 82.1 kg | 149 / 226 lb 67.6 / 102.5 kg |
| 280 lb 127 kg | 66 / 133 lb 29.9 / 60.3 kg | 88 / 158 lb 39.9 / 71.7 kg | 113 / 185 lb 51.3 / 83.9 kg | 153 / 232 lb 69.4 / 105.2 kg |
| 290 lb 131.5 kg | 68 / 137 lb 30.8 / 62.1 kg | 90 / 162 lb 40.8 / 73.5 kg | 115 / 190 lb 52.2 / 86.2 kg | 156 / 237 lb 70.8 / 107.5 kg |
| 300 lb 136.1 kg | 69 / 140 lb 31.3 / 63.5 kg | 92 / 165 lb 41.7 / 74.8 kg | 118 / 194 lb 53.5 / 88 kg | 160 / 243 lb 72.6 / 110.2 kg |
Women’s Arnold Press vs Standing Overhead Press Standards
How to read the table: The first number is Arnold Press; the second is Standing Overhead Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 16 / 37 lb 7.3 / 16.8 kg | 25 / 45 lb 11.3 / 20.4 kg | 32 / 55 lb 14.5 / 24.9 kg | 46 / 72 lb 20.9 / 32.7 kg |
| 110 lb 49.9 kg | 17 / 39 lb 7.7 / 17.7 kg | 27 / 48 lb 12.2 / 21.8 kg | 34 / 59 lb 15.4 / 26.8 kg | 49 / 77 lb 22.2 / 34.9 kg |
| 120 lb 54.4 kg | 18 / 41 lb 8.2 / 18.6 kg | 28 / 51 lb 12.7 / 23.1 kg | 36 / 62 lb 16.3 / 28.1 kg | 52 / 82 lb 23.6 / 37.2 kg |
| 130 lb 59 kg | 19 / 44 lb 8.6 / 20 kg | 30 / 54 lb 13.6 / 24.5 kg | 38 / 65 lb 17.2 / 29.5 kg | 55 / 86 lb 24.9 / 39 kg |
| 140 lb 63.5 kg | 20 / 46 lb 9.1 / 20.9 kg | 32 / 56 lb 14.5 / 25.4 kg | 40 / 69 lb 18.1 / 31.3 kg | 57 / 91 lb 25.9 / 41.3 kg |
| 150 lb 68 kg | 21 / 48 lb 9.5 / 21.8 kg | 33 / 59 lb 15 / 26.8 kg | 42 / 72 lb 19.1 / 32.7 kg | 60 / 95 lb 27.2 / 43.1 kg |
| 160 lb 72.6 kg | 22 / 50 lb 10 / 22.7 kg | 34 / 62 lb 15.4 / 28.1 kg | 44 / 75 lb 20 / 34 kg | 63 / 99 lb 28.6 / 44.9 kg |
| 170 lb 77.1 kg | 23 / 52 lb 10.4 / 23.6 kg | 36 / 64 lb 16.3 / 29 kg | 46 / 78 lb 20.9 / 35.4 kg | 65 / 103 lb 29.5 / 46.7 kg |
| 180 lb 81.6 kg | 24 / 54 lb 10.9 / 24.5 kg | 37 / 67 lb 16.8 / 30.4 kg | 47 / 81 lb 21.3 / 36.7 kg | 68 / 107 lb 30.8 / 48.5 kg |
| 190 lb 86.2 kg | 25 / 56 lb 11.3 / 25.4 kg | 39 / 69 lb 17.7 / 31.3 kg | 49 / 84 lb 22.2 / 38.1 kg | 70 / 111 lb 31.8 / 50.3 kg |
| 200 lb 90.7 kg | 25 / 58 lb 11.3 / 26.3 kg | 40 / 71 lb 18.1 / 32.2 kg | 51 / 87 lb 23.1 / 39.5 kg | 73 / 115 lb 33.1 / 52.2 kg |
| 210 lb 95.3 kg | 26 / 60 lb 11.8 / 27.2 kg | 41 / 74 lb 18.6 / 33.6 kg | 53 / 90 lb 24 / 40.8 kg | 75 / 119 lb 34 / 54 kg |
| 220 lb 99.8 kg | 27 / 62 lb 12.2 / 28.1 kg | 43 / 76 lb 19.5 / 34.5 kg | 54 / 93 lb 24.5 / 42.2 kg | 77 / 123 lb 34.9 / 55.8 kg |
| 230 lb 104.3 kg | 28 / 64 lb 12.7 / 29 kg | 44 / 78 lb 20 / 35.4 kg | 56 / 96 lb 25.4 / 43.5 kg | 80 / 126 lb 36.3 / 57.2 kg |
| 240 lb 108.9 kg | 29 / 66 lb 13.2 / 29.9 kg | 45 / 81 lb 20.4 / 36.7 kg | 57 / 98 lb 25.9 / 44.5 kg | 82 / 130 lb 37.2 / 59 kg |
How Your Arnold Press vs Standing Overhead Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the arnold press strength level
The standards use the sex-specific targets from the individual Arnold Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the standing overhead press strength level
The standards use the sex-specific strength levels from the individual Standing Strict Barbell Overhead Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the arnold press | Adjust arnold press targets to exact bodyweight with the two-thirds rule. |
| Rate the standing overhead press | Adjust strict standing barbell overhead press targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Arnold Press and Standing Overhead Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the standing overhead press standard is higher; below zero means the arnold press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
20.4 → 37.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing overhead press standard minus the arnold press standard. A plus sign means the standing overhead press standard is higher. A minus sign means the arnold press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +38 lb +17.3 kg | +40 lb +18.1 kg | +41 lb +18.6 kg | +45 lb +20.4 kg |
| 130 lb 59 kg | +40 lb +18.2 kg | +42 lb +19.1 kg | +43 lb +19.5 kg | +47 lb +21.3 kg |
| 140 lb 63.5 kg | +42 lb +19 kg | +45 lb +20.5 kg | +46 lb +20.9 kg | +50 lb +22.7 kg |
| 150 lb 68 kg | +44 lb +19.9 kg | +46 lb +20.9 kg | +48 lb +21.7 kg | +52 lb +23.6 kg |
| 160 lb 72.6 kg | +47 lb +21.3 kg | +48 lb +21.7 kg | +50 lb +22.7 kg | +55 lb +25 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +50 lb +22.7 kg | +52 lb +23.6 kg | +56 lb +25.4 kg |
| 180 lb 81.6 kg | +50 lb +22.7 kg | +52 lb +23.6 kg | +54 lb +24.5 kg | +59 lb +26.8 kg |
| 190 lb 86.2 kg | +52 lb +23.6 kg | +54 lb +24.5 kg | +56 lb +25.4 kg | +61 lb +27.7 kg |
| 200 lb 90.7 kg | +54 lb +24.5 kg | +56 lb +25.4 kg | +58 lb +26.3 kg | +63 lb +28.6 kg |
| 210 lb 95.3 kg | +55 lb +25 kg | +57 lb +25.9 kg | +60 lb +27.2 kg | +65 lb +29.4 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +60 lb +27.2 kg | +62 lb +28.2 kg | +67 lb +30.4 kg |
| 230 lb 104.3 kg | +59 lb +26.8 kg | +62 lb +28.1 kg | +63 lb +28.6 kg | +69 lb +31.3 kg |
| 240 lb 108.9 kg | +60 lb +27.2 kg | +64 lb +29.1 kg | +65 lb +29.4 kg | +71 lb +32.2 kg |
| 250 lb 113.4 kg | +63 lb +28.5 kg | +64 lb +29 kg | +68 lb +30.8 kg | +73 lb +33.1 kg |
| 260 lb 117.9 kg | +64 lb +29 kg | +66 lb +29.9 kg | +69 lb +31.3 kg | +76 lb +34.4 kg |
| 270 lb 122.5 kg | +66 lb +30 kg | +68 lb +30.9 kg | +71 lb +32.2 kg | +77 lb +34.9 kg |
| 280 lb 127 kg | +67 lb +30.4 kg | +70 lb +31.8 kg | +72 lb +32.6 kg | +79 lb +35.8 kg |
| 290 lb 131.5 kg | +69 lb +31.3 kg | +72 lb +32.7 kg | +75 lb +34 kg | +81 lb +36.7 kg |
| 300 lb 136.1 kg | +71 lb +32.2 kg | +73 lb +33.1 kg | +76 lb +34.5 kg | +83 lb +37.6 kg |
How Women’s Arnold Press and Standing Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
11.8 → 21.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing overhead press standard minus the arnold press standard. A plus sign means the standing overhead press standard is higher. A minus sign means the arnold press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +21 lb +9.5 kg | +20 lb +9.1 kg | +23 lb +10.4 kg | +26 lb +11.8 kg |
| 110 lb 49.9 kg | +22 lb +10 kg | +21 lb +9.6 kg | +25 lb +11.4 kg | +28 lb +12.7 kg |
| 120 lb 54.4 kg | +23 lb +10.4 kg | +23 lb +10.4 kg | +26 lb +11.8 kg | +30 lb +13.6 kg |
| 130 lb 59 kg | +25 lb +11.4 kg | +24 lb +10.9 kg | +27 lb +12.3 kg | +31 lb +14.1 kg |
| 140 lb 63.5 kg | +26 lb +11.8 kg | +24 lb +10.9 kg | +29 lb +13.2 kg | +34 lb +15.4 kg |
| 150 lb 68 kg | +27 lb +12.3 kg | +26 lb +11.8 kg | +30 lb +13.6 kg | +35 lb +15.9 kg |
| 160 lb 72.6 kg | +28 lb +12.7 kg | +28 lb +12.7 kg | +31 lb +14 kg | +36 lb +16.3 kg |
| 170 lb 77.1 kg | +29 lb +13.2 kg | +28 lb +12.7 kg | +32 lb +14.5 kg | +38 lb +17.2 kg |
| 180 lb 81.6 kg | +30 lb +13.6 kg | +30 lb +13.6 kg | +34 lb +15.4 kg | +39 lb +17.7 kg |
| 190 lb 86.2 kg | +31 lb +14.1 kg | +30 lb +13.6 kg | +35 lb +15.9 kg | +41 lb +18.5 kg |
| 200 lb 90.7 kg | +33 lb +15 kg | +31 lb +14.1 kg | +36 lb +16.4 kg | +42 lb +19.1 kg |
| 210 lb 95.3 kg | +34 lb +15.4 kg | +33 lb +15 kg | +37 lb +16.8 kg | +44 lb +20 kg |
| 220 lb 99.8 kg | +35 lb +15.9 kg | +33 lb +15 kg | +39 lb +17.7 kg | +46 lb +20.9 kg |
| 230 lb 104.3 kg | +36 lb +16.3 kg | +34 lb +15.4 kg | +40 lb +18.1 kg | +46 lb +20.9 kg |
| 240 lb 108.9 kg | +37 lb +16.7 kg | +36 lb +16.3 kg | +41 lb +18.6 kg | +48 lb +21.8 kg |
Arnold Press and Standing Overhead Press Exercises Used by This Calculator
This calculator uses a strict arnold press and a strict standing barbell overhead press. Use strict canonical Arnold Press and Standing Overhead Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Arnold Press
Strict seated bilateral Arnold Press Enter the weight of one dumbbell, not the combined pair Matched dumbbells move together through every counted rep Start in front of the shoulders or upper chest with palms facing the lifter or mostly inward Press and rotate through a visible Arnold Press path Reach controlled overhead lockout with both elbows extended Enter weight per dumbbell. Keep the same equipment and setup when retesting.
Enter total barbell load and press without leg drive
Enter total barbell weight including the bar and plates. Keep the feet planted and torso upright, start at the shoulders, and finish at full elbow lockout. Do not count knee dip, leg drive, excessive layback, push press, split press, seated press, partial reps, or dumbbell and machine variations.
Enter one recent Arnold Press result and one recent Standing Overhead Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Arnold Press — View the individual Arnold Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — View the individual Standing Overhead Press standards and next strength-level target.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Dumbbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.