Barbell Front Raise vs Plate Loaded Shoulder Press Strength Standards
Compare your barbell front raise and plate loaded shoulder 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.
Use each exercise's canonical input: Total barbell load for Barbell Front Raise and Weight used for Plate Loaded Shoulder Press. Use a strict standing barbell front raise from controlled thigh level to shoulder-height range with a stable torso and the total active plate-loaded machine resistance used for the overhead press. 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.
Barbell Front Raise vs Plate Loaded Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell front raise and plate loaded shoulder 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 barbell front raise and plate loaded shoulder 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 Barbell Front Raise / Plate Loaded Shoulder 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 Barbell Front Raise vs Plate Loaded Shoulder Press Standards
How to read the table: The first number is Barbell Front Raise; the second is Plate Loaded Shoulder 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 | 14 / 59 lb 6.4 / 26.8 kg | 22 / 87 lb 10 / 39.5 kg | 35 / 118 lb 15.9 / 53.5 kg | 50 / 151 lb 22.7 / 68.5 kg |
| 130 lb 59 kg | 15 / 62 lb 6.8 / 28.1 kg | 23 / 92 lb 10.4 / 41.7 kg | 37 / 124 lb 16.8 / 56.2 kg | 53 / 159 lb 24 / 72.1 kg |
| 140 lb 63.5 kg | 16 / 65 lb 7.3 / 29.5 kg | 24 / 96 lb 10.9 / 43.5 kg | 39 / 131 lb 17.7 / 59.4 kg | 55 / 167 lb 24.9 / 75.7 kg |
| 150 lb 68 kg | 16 / 68 lb 7.3 / 30.8 kg | 26 / 101 lb 11.8 / 45.8 kg | 41 / 137 lb 18.6 / 62.1 kg | 58 / 175 lb 26.3 / 79.4 kg |
| 160 lb 72.6 kg | 17 / 71 lb 7.7 / 32.2 kg | 27 / 105 lb 12.2 / 47.6 kg | 43 / 143 lb 19.5 / 64.9 kg | 61 / 183 lb 27.7 / 83 kg |
| 170 lb 77.1 kg | 18 / 74 lb 8.2 / 33.6 kg | 28 / 110 lb 12.7 / 49.9 kg | 45 / 149 lb 20.4 / 67.6 kg | 63 / 190 lb 28.6 / 86.2 kg |
| 180 lb 81.6 kg | 18 / 77 lb 8.2 / 34.9 kg | 29 / 114 lb 13.2 / 51.7 kg | 46 / 154 lb 20.9 / 69.9 kg | 66 / 198 lb 29.9 / 89.8 kg |
| 190 lb 86.2 kg | 19 / 80 lb 8.6 / 36.3 kg | 30 / 118 lb 13.6 / 53.5 kg | 48 / 160 lb 21.8 / 72.6 kg | 68 / 205 lb 30.8 / 93 kg |
| 200 lb 90.7 kg | 20 / 83 lb 9.1 / 37.6 kg | 31 / 122 lb 14.1 / 55.3 kg | 50 / 166 lb 22.7 / 75.3 kg | 70 / 212 lb 31.8 / 96.2 kg |
| 210 lb 95.3 kg | 20 / 86 lb 9.1 / 39 kg | 32 / 126 lb 14.5 / 57.2 kg | 51 / 171 lb 23.1 / 77.6 kg | 73 / 219 lb 33.1 / 99.3 kg |
| 220 lb 99.8 kg | 21 / 88 lb 9.5 / 39.9 kg | 33 / 130 lb 15 / 59 kg | 53 / 176 lb 24 / 79.8 kg | 75 / 226 lb 34 / 102.5 kg |
| 230 lb 104.3 kg | 22 / 91 lb 10 / 41.3 kg | 34 / 134 lb 15.4 / 60.8 kg | 55 / 182 lb 24.9 / 82.6 kg | 77 / 233 lb 34.9 / 105.7 kg |
| 240 lb 108.9 kg | 22 / 93 lb 10 / 42.2 kg | 35 / 138 lb 15.9 / 62.6 kg | 56 / 187 lb 25.4 / 84.8 kg | 79 / 240 lb 35.8 / 108.9 kg |
| 250 lb 113.4 kg | 23 / 96 lb 10.4 / 43.5 kg | 36 / 142 lb 16.3 / 64.4 kg | 58 / 192 lb 26.3 / 87.1 kg | 82 / 246 lb 37.2 / 111.6 kg |
| 260 lb 117.9 kg | 23 / 99 lb 10.4 / 44.9 kg | 37 / 145 lb 16.8 / 65.8 kg | 59 / 197 lb 26.8 / 89.4 kg | 84 / 253 lb 38.1 / 114.8 kg |
| 270 lb 122.5 kg | 24 / 101 lb 10.9 / 45.8 kg | 38 / 149 lb 17.2 / 67.6 kg | 61 / 202 lb 27.7 / 91.6 kg | 86 / 259 lb 39 / 117.5 kg |
| 280 lb 127 kg | 25 / 104 lb 11.3 / 47.2 kg | 39 / 153 lb 17.7 / 69.4 kg | 62 / 207 lb 28.1 / 93.9 kg | 88 / 265 lb 39.9 / 120.2 kg |
| 290 lb 131.5 kg | 25 / 106 lb 11.3 / 48.1 kg | 40 / 156 lb 18.1 / 70.8 kg | 64 / 212 lb 29 / 96.2 kg | 90 / 272 lb 40.8 / 123.4 kg |
| 300 lb 136.1 kg | 26 / 108 lb 11.8 / 49 kg | 41 / 160 lb 18.6 / 72.6 kg | 65 / 217 lb 29.5 / 98.4 kg | 92 / 278 lb 41.7 / 126.1 kg |
Women’s Barbell Front Raise vs Plate Loaded Shoulder Press Standards
How to read the table: The first number is Barbell Front Raise; the second is Plate Loaded Shoulder 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 | 8 / 27 lb 3.6 / 12.2 kg | 14 / 43 lb 6.4 / 19.5 kg | 21 / 63 lb 9.5 / 28.6 kg | 30 / 85 lb 13.6 / 38.6 kg |
| 110 lb 49.9 kg | 9 / 29 lb 4.1 / 13.2 kg | 15 / 46 lb 6.8 / 20.9 kg | 22 / 67 lb 10 / 30.4 kg | 32 / 90 lb 14.5 / 40.8 kg |
| 120 lb 54.4 kg | 9 / 31 lb 4.1 / 14.1 kg | 16 / 49 lb 7.3 / 22.2 kg | 23 / 72 lb 10.4 / 32.7 kg | 34 / 96 lb 15.4 / 43.5 kg |
| 130 lb 59 kg | 10 / 33 lb 4.5 / 15 kg | 16 / 52 lb 7.3 / 23.6 kg | 25 / 75 lb 11.3 / 34 kg | 35 / 101 lb 15.9 / 45.8 kg |
| 140 lb 63.5 kg | 11 / 34 lb 5 / 15.4 kg | 17 / 54 lb 7.7 / 24.5 kg | 26 / 79 lb 11.8 / 35.8 kg | 37 / 106 lb 16.8 / 48.1 kg |
| 150 lb 68 kg | 11 / 36 lb 5 / 16.3 kg | 18 / 57 lb 8.2 / 25.9 kg | 27 / 83 lb 12.2 / 37.6 kg | 39 / 111 lb 17.7 / 50.3 kg |
| 160 lb 72.6 kg | 11 / 38 lb 5 / 17.2 kg | 19 / 60 lb 8.6 / 27.2 kg | 28 / 87 lb 12.7 / 39.5 kg | 41 / 116 lb 18.6 / 52.6 kg |
| 170 lb 77.1 kg | 12 / 39 lb 5.4 / 17.7 kg | 20 / 62 lb 9.1 / 28.1 kg | 29 / 90 lb 13.2 / 40.8 kg | 42 / 121 lb 19.1 / 54.9 kg |
| 180 lb 81.6 kg | 12 / 41 lb 5.4 / 18.6 kg | 20 / 64 lb 9.1 / 29 kg | 30 / 94 lb 13.6 / 42.6 kg | 44 / 125 lb 20 / 56.7 kg |
| 190 lb 86.2 kg | 13 / 42 lb 5.9 / 19.1 kg | 21 / 67 lb 9.5 / 30.4 kg | 32 / 97 lb 14.5 / 44 kg | 46 / 130 lb 20.9 / 59 kg |
| 200 lb 90.7 kg | 13 / 44 lb 5.9 / 20 kg | 22 / 69 lb 10 / 31.3 kg | 33 / 101 lb 15 / 45.8 kg | 47 / 134 lb 21.3 / 60.8 kg |
| 210 lb 95.3 kg | 14 / 45 lb 6.4 / 20.4 kg | 23 / 71 lb 10.4 / 32.2 kg | 34 / 104 lb 15.4 / 47.2 kg | 49 / 139 lb 22.2 / 63 kg |
| 220 lb 99.8 kg | 14 / 46 lb 6.4 / 20.9 kg | 23 / 74 lb 10.4 / 33.6 kg | 35 / 107 lb 15.9 / 48.5 kg | 50 / 143 lb 22.7 / 64.9 kg |
| 230 lb 104.3 kg | 15 / 48 lb 6.8 / 21.8 kg | 24 / 76 lb 10.9 / 34.5 kg | 36 / 110 lb 16.3 / 49.9 kg | 52 / 148 lb 23.6 / 67.1 kg |
| 240 lb 108.9 kg | 15 / 49 lb 6.8 / 22.2 kg | 25 / 78 lb 11.3 / 35.4 kg | 37 / 114 lb 16.8 / 51.7 kg | 53 / 152 lb 24 / 68.9 kg |
How Your Barbell Front Raise vs Plate Loaded Shoulder 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 barbell front raise strength level
The standards use the sex-specific strength levels from the individual Barbell Front Raise 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 raise more total barbell load without requiring strength to increase pound for pound.
3. Find the plate loaded shoulder press strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Shoulder 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 larger lifters are expected to lift 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 barbell front raise | Adjust barbell front raise targets to exact bodyweight with the two-thirds rule while preserving total barbell load. |
| Rate the plate loaded shoulder press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Barbell Front Raise and Plate Loaded Shoulder 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 plate loaded shoulder press standard is higher; below zero means the barbell front raise 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.
45.8 → 84.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded shoulder press standard minus the barbell front raise standard. A plus sign means the plate loaded shoulder press standard is higher. A minus sign means the barbell front raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +45 lb +20.4 kg | +65 lb +29.5 kg | +83 lb +37.6 kg | +101 lb +45.8 kg |
| 130 lb 59 kg | +47 lb +21.3 kg | +69 lb +31.3 kg | +87 lb +39.4 kg | +106 lb +48.1 kg |
| 140 lb 63.5 kg | +49 lb +22.2 kg | +72 lb +32.6 kg | +92 lb +41.7 kg | +112 lb +50.8 kg |
| 150 lb 68 kg | +52 lb +23.5 kg | +75 lb +34 kg | +96 lb +43.5 kg | +117 lb +53.1 kg |
| 160 lb 72.6 kg | +54 lb +24.5 kg | +78 lb +35.4 kg | +100 lb +45.4 kg | +122 lb +55.3 kg |
| 170 lb 77.1 kg | +56 lb +25.4 kg | +82 lb +37.2 kg | +104 lb +47.2 kg | +127 lb +57.6 kg |
| 180 lb 81.6 kg | +59 lb +26.7 kg | +85 lb +38.5 kg | +108 lb +49 kg | +132 lb +59.9 kg |
| 190 lb 86.2 kg | +61 lb +27.7 kg | +88 lb +39.9 kg | +112 lb +50.8 kg | +137 lb +62.2 kg |
| 200 lb 90.7 kg | +63 lb +28.5 kg | +91 lb +41.2 kg | +116 lb +52.6 kg | +142 lb +64.4 kg |
| 210 lb 95.3 kg | +66 lb +29.9 kg | +94 lb +42.7 kg | +120 lb +54.5 kg | +146 lb +66.2 kg |
| 220 lb 99.8 kg | +67 lb +30.4 kg | +97 lb +44 kg | +123 lb +55.8 kg | +151 lb +68.5 kg |
| 230 lb 104.3 kg | +69 lb +31.3 kg | +100 lb +45.4 kg | +127 lb +57.7 kg | +156 lb +70.8 kg |
| 240 lb 108.9 kg | +71 lb +32.2 kg | +103 lb +46.7 kg | +131 lb +59.4 kg | +161 lb +73.1 kg |
| 250 lb 113.4 kg | +73 lb +33.1 kg | +106 lb +48.1 kg | +134 lb +60.8 kg | +164 lb +74.4 kg |
| 260 lb 117.9 kg | +76 lb +34.5 kg | +108 lb +49 kg | +138 lb +62.6 kg | +169 lb +76.7 kg |
| 270 lb 122.5 kg | +77 lb +34.9 kg | +111 lb +50.4 kg | +141 lb +63.9 kg | +173 lb +78.5 kg |
| 280 lb 127 kg | +79 lb +35.9 kg | +114 lb +51.7 kg | +145 lb +65.8 kg | +177 lb +80.3 kg |
| 290 lb 131.5 kg | +81 lb +36.8 kg | +116 lb +52.7 kg | +148 lb +67.2 kg | +182 lb +82.6 kg |
| 300 lb 136.1 kg | +82 lb +37.2 kg | +119 lb +54 kg | +152 lb +68.9 kg | +186 lb +84.4 kg |
How Women’s Barbell Front Raise and Plate Loaded Shoulder 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.
25 → 44.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded shoulder press standard minus the barbell front raise standard. A plus sign means the plate loaded shoulder press standard is higher. A minus sign means the barbell front raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +19 lb +8.6 kg | +29 lb +13.1 kg | +42 lb +19.1 kg | +55 lb +25 kg |
| 110 lb 49.9 kg | +20 lb +9.1 kg | +31 lb +14.1 kg | +45 lb +20.4 kg | +58 lb +26.3 kg |
| 120 lb 54.4 kg | +22 lb +10 kg | +33 lb +14.9 kg | +49 lb +22.3 kg | +62 lb +28.1 kg |
| 130 lb 59 kg | +23 lb +10.5 kg | +36 lb +16.3 kg | +50 lb +22.7 kg | +66 lb +29.9 kg |
| 140 lb 63.5 kg | +23 lb +10.4 kg | +37 lb +16.8 kg | +53 lb +24 kg | +69 lb +31.3 kg |
| 150 lb 68 kg | +25 lb +11.3 kg | +39 lb +17.7 kg | +56 lb +25.4 kg | +72 lb +32.6 kg |
| 160 lb 72.6 kg | +27 lb +12.2 kg | +41 lb +18.6 kg | +59 lb +26.8 kg | +75 lb +34 kg |
| 170 lb 77.1 kg | +27 lb +12.3 kg | +42 lb +19 kg | +61 lb +27.6 kg | +79 lb +35.8 kg |
| 180 lb 81.6 kg | +29 lb +13.2 kg | +44 lb +19.9 kg | +64 lb +29 kg | +81 lb +36.7 kg |
| 190 lb 86.2 kg | +29 lb +13.2 kg | +46 lb +20.9 kg | +65 lb +29.5 kg | +84 lb +38.1 kg |
| 200 lb 90.7 kg | +31 lb +14.1 kg | +47 lb +21.3 kg | +68 lb +30.8 kg | +87 lb +39.5 kg |
| 210 lb 95.3 kg | +31 lb +14 kg | +48 lb +21.8 kg | +70 lb +31.8 kg | +90 lb +40.8 kg |
| 220 lb 99.8 kg | +32 lb +14.5 kg | +51 lb +23.2 kg | +72 lb +32.6 kg | +93 lb +42.2 kg |
| 230 lb 104.3 kg | +33 lb +15 kg | +52 lb +23.6 kg | +74 lb +33.6 kg | +96 lb +43.5 kg |
| 240 lb 108.9 kg | +34 lb +15.4 kg | +53 lb +24.1 kg | +77 lb +34.9 kg | +99 lb +44.9 kg |
Barbell Front Raise and Plate Loaded Shoulder Press Exercises Used by This Calculator
This calculator uses a strict barbell front raise and a strict plate loaded shoulder press test. Use strict canonical Barbell Front Raise and Plate Loaded Shoulder Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter total barbell load and raise to shoulder height without momentum
Move from controlled thigh level to shoulder-height range with a fixed elbow angle and stable torso, then lower under control. Do not count lean, hip or leg drive, swing, rebound, curling, rowing, pulling, pressing, partial range, or substituted equipment.
Use the canonical Plate Loaded Shoulder Press setup and load convention
the total active plate-loaded machine resistance used for the overhead press valid bilateral machine shoulder press reps press the machine handles overhead without leg drive, partial lockout, per-side entry errors, chest-press substitution, seat drift, or bounced returns Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell Front Raise result and one recent Plate Loaded Shoulder Press result
Use each exercise’s canonical input: Total barbell load for Barbell Front Raise and Weight used for Plate Loaded Shoulder Press.
Related Tools
- Barbell Front Raise — View the individual Barbell Front Raise standards and next strength-level target.
- Plate Loaded Shoulder Press — View the individual Plate Loaded Shoulder Press standards and next strength-level target.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Strict Barbell 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.
- Barbell Curl (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.