Viking Press vs Plate Loaded Shoulder Press Strength Standards
Compare your viking press 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the entered weight for strict Viking Press 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.
Viking Press vs Plate Loaded Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the viking press 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 viking press 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 Viking Press / 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 Viking Press vs Plate Loaded Shoulder Press Standards
How to read the table: The first number is Viking Press; 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 | 71 / 59 lb 32.2 / 26.8 kg | 93 / 87 lb 42.2 / 39.5 kg | 119 / 118 lb 54 / 53.5 kg | 152 / 151 lb 68.9 / 68.5 kg |
| 130 lb 59 kg | 75 / 62 lb 34 / 28.1 kg | 99 / 92 lb 44.9 / 41.7 kg | 126 / 124 lb 57.2 / 56.2 kg | 160 / 159 lb 72.6 / 72.1 kg |
| 140 lb 63.5 kg | 79 / 65 lb 35.8 / 29.5 kg | 104 / 96 lb 47.2 / 43.5 kg | 132 / 131 lb 59.9 / 59.4 kg | 168 / 167 lb 76.2 / 75.7 kg |
| 150 lb 68 kg | 83 / 68 lb 37.6 / 30.8 kg | 108 / 101 lb 49 / 45.8 kg | 138 / 137 lb 62.6 / 62.1 kg | 176 / 175 lb 79.8 / 79.4 kg |
| 160 lb 72.6 kg | 86 / 71 lb 39 / 32.2 kg | 113 / 105 lb 51.3 / 47.6 kg | 144 / 143 lb 65.3 / 64.9 kg | 184 / 183 lb 83.5 / 83 kg |
| 170 lb 77.1 kg | 90 / 74 lb 40.8 / 33.6 kg | 118 / 110 lb 53.5 / 49.9 kg | 150 / 149 lb 68 / 67.6 kg | 191 / 190 lb 86.6 / 86.2 kg |
| 180 lb 81.6 kg | 94 / 77 lb 42.6 / 34.9 kg | 123 / 114 lb 55.8 / 51.7 kg | 156 / 154 lb 70.8 / 69.9 kg | 199 / 198 lb 90.3 / 89.8 kg |
| 190 lb 86.2 kg | 97 / 80 lb 44 / 36.3 kg | 127 / 118 lb 57.6 / 53.5 kg | 162 / 160 lb 73.5 / 72.6 kg | 206 / 205 lb 93.4 / 93 kg |
| 200 lb 90.7 kg | 100 / 83 lb 45.4 / 37.6 kg | 131 / 122 lb 59.4 / 55.3 kg | 168 / 166 lb 76.2 / 75.3 kg | 213 / 212 lb 96.6 / 96.2 kg |
| 210 lb 95.3 kg | 104 / 86 lb 47.2 / 39 kg | 136 / 126 lb 61.7 / 57.2 kg | 173 / 171 lb 78.5 / 77.6 kg | 220 / 219 lb 99.8 / 99.3 kg |
| 220 lb 99.8 kg | 107 / 88 lb 48.5 / 39.9 kg | 140 / 130 lb 63.5 / 59 kg | 179 / 176 lb 81.2 / 79.8 kg | 227 / 226 lb 103 / 102.5 kg |
| 230 lb 104.3 kg | 110 / 91 lb 49.9 / 41.3 kg | 144 / 134 lb 65.3 / 60.8 kg | 184 / 182 lb 83.5 / 82.6 kg | 234 / 233 lb 106.1 / 105.7 kg |
| 240 lb 108.9 kg | 113 / 93 lb 51.3 / 42.2 kg | 148 / 138 lb 67.1 / 62.6 kg | 189 / 187 lb 85.7 / 84.8 kg | 241 / 240 lb 109.3 / 108.9 kg |
| 250 lb 113.4 kg | 116 / 96 lb 52.6 / 43.5 kg | 152 / 142 lb 68.9 / 64.4 kg | 195 / 192 lb 88.5 / 87.1 kg | 247 / 246 lb 112 / 111.6 kg |
| 260 lb 117.9 kg | 120 / 99 lb 54.4 / 44.9 kg | 157 / 145 lb 71.2 / 65.8 kg | 200 / 197 lb 90.7 / 89.4 kg | 254 / 253 lb 115.2 / 114.8 kg |
| 270 lb 122.5 kg | 123 / 101 lb 55.8 / 45.8 kg | 161 / 149 lb 73 / 67.6 kg | 205 / 202 lb 93 / 91.6 kg | 260 / 259 lb 117.9 / 117.5 kg |
| 280 lb 127 kg | 126 / 104 lb 57.2 / 47.2 kg | 164 / 153 lb 74.4 / 69.4 kg | 210 / 207 lb 95.3 / 93.9 kg | 267 / 265 lb 121.1 / 120.2 kg |
| 290 lb 131.5 kg | 129 / 106 lb 58.5 / 48.1 kg | 168 / 156 lb 76.2 / 70.8 kg | 215 / 212 lb 97.5 / 96.2 kg | 273 / 272 lb 123.8 / 123.4 kg |
| 300 lb 136.1 kg | 132 / 108 lb 59.9 / 49 kg | 172 / 160 lb 78 / 72.6 kg | 220 / 217 lb 99.8 / 98.4 kg | 279 / 278 lb 126.6 / 126.1 kg |
Women’s Viking Press vs Plate Loaded Shoulder Press Standards
How to read the table: The first number is Viking Press; 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 | 34 / 27 lb 15.4 / 12.2 kg | 48 / 43 lb 21.8 / 19.5 kg | 64 / 63 lb 29 / 28.6 kg | 85 / 85 lb 38.6 / 38.6 kg |
| 110 lb 49.9 kg | 37 / 29 lb 16.8 / 13.2 kg | 51 / 46 lb 23.1 / 20.9 kg | 68 / 67 lb 30.8 / 30.4 kg | 91 / 90 lb 41.3 / 40.8 kg |
| 120 lb 54.4 kg | 39 / 31 lb 17.7 / 14.1 kg | 54 / 49 lb 24.5 / 22.2 kg | 72 / 72 lb 32.7 / 32.7 kg | 97 / 96 lb 44 / 43.5 kg |
| 130 lb 59 kg | 41 / 33 lb 18.6 / 15 kg | 57 / 52 lb 25.9 / 23.6 kg | 76 / 75 lb 34.5 / 34 kg | 102 / 101 lb 46.3 / 45.8 kg |
| 140 lb 63.5 kg | 43 / 34 lb 19.5 / 15.4 kg | 60 / 54 lb 27.2 / 24.5 kg | 80 / 79 lb 36.3 / 35.8 kg | 107 / 106 lb 48.5 / 48.1 kg |
| 150 lb 68 kg | 45 / 36 lb 20.4 / 16.3 kg | 63 / 57 lb 28.6 / 25.9 kg | 84 / 83 lb 38.1 / 37.6 kg | 112 / 111 lb 50.8 / 50.3 kg |
| 160 lb 72.6 kg | 47 / 38 lb 21.3 / 17.2 kg | 66 / 60 lb 29.9 / 27.2 kg | 88 / 87 lb 39.9 / 39.5 kg | 117 / 116 lb 53.1 / 52.6 kg |
| 170 lb 77.1 kg | 49 / 39 lb 22.2 / 17.7 kg | 68 / 62 lb 30.8 / 28.1 kg | 91 / 90 lb 41.3 / 40.8 kg | 122 / 121 lb 55.3 / 54.9 kg |
| 180 lb 81.6 kg | 51 / 41 lb 23.1 / 18.6 kg | 71 / 64 lb 32.2 / 29 kg | 95 / 94 lb 43.1 / 42.6 kg | 126 / 125 lb 57.2 / 56.7 kg |
| 190 lb 86.2 kg | 53 / 42 lb 24 / 19.1 kg | 74 / 67 lb 33.6 / 30.4 kg | 98 / 97 lb 44.5 / 44 kg | 131 / 130 lb 59.4 / 59 kg |
| 200 lb 90.7 kg | 55 / 44 lb 24.9 / 20 kg | 76 / 69 lb 34.5 / 31.3 kg | 102 / 101 lb 46.3 / 45.8 kg | 136 / 134 lb 61.7 / 60.8 kg |
| 210 lb 95.3 kg | 56 / 45 lb 25.4 / 20.4 kg | 79 / 71 lb 35.8 / 32.2 kg | 105 / 104 lb 47.6 / 47.2 kg | 140 / 139 lb 63.5 / 63 kg |
| 220 lb 99.8 kg | 58 / 46 lb 26.3 / 20.9 kg | 81 / 74 lb 36.7 / 33.6 kg | 108 / 107 lb 49 / 48.5 kg | 145 / 143 lb 65.8 / 64.9 kg |
| 230 lb 104.3 kg | 60 / 48 lb 27.2 / 21.8 kg | 84 / 76 lb 38.1 / 34.5 kg | 112 / 110 lb 50.8 / 49.9 kg | 149 / 148 lb 67.6 / 67.1 kg |
| 240 lb 108.9 kg | 62 / 49 lb 28.1 / 22.2 kg | 86 / 78 lb 39 / 35.4 kg | 115 / 114 lb 52.2 / 51.7 kg | 153 / 152 lb 69.4 / 68.9 kg |
How Your Viking Press 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 viking press strength level
The standards use the sex-specific thresholds from the individual Viking 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.
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 viking press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| 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 Viking Press 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 viking 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.
0.4 → 0.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded shoulder press standard minus the viking press standard. A plus sign means the plate loaded shoulder press standard is higher. A minus sign means the viking press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −12 lb −5.4 kg | −6 lb −2.7 kg | −1 lb −0.5 kg | −1 lb −0.4 kg |
| 130 lb 59 kg | −13 lb −5.9 kg | −7 lb −3.2 kg | −2 lb −1 kg | −1 lb −0.5 kg |
| 140 lb 63.5 kg | −14 lb −6.3 kg | −8 lb −3.7 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −7 lb −3.2 kg | −1 lb −0.5 kg | −1 lb −0.4 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −8 lb −3.7 kg | −1 lb −0.4 kg | −1 lb −0.5 kg |
| 170 lb 77.1 kg | −16 lb −7.2 kg | −8 lb −3.6 kg | −1 lb −0.4 kg | −1 lb −0.4 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −9 lb −4.1 kg | −2 lb −0.9 kg | −1 lb −0.5 kg |
| 190 lb 86.2 kg | −17 lb −7.7 kg | −9 lb −4.1 kg | −2 lb −0.9 kg | −1 lb −0.4 kg |
| 200 lb 90.7 kg | −17 lb −7.8 kg | −9 lb −4.1 kg | −2 lb −0.9 kg | −1 lb −0.4 kg |
| 210 lb 95.3 kg | −18 lb −8.2 kg | −10 lb −4.5 kg | −2 lb −0.9 kg | −1 lb −0.5 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −10 lb −4.5 kg | −3 lb −1.4 kg | −1 lb −0.5 kg |
| 230 lb 104.3 kg | −19 lb −8.6 kg | −10 lb −4.5 kg | −2 lb −0.9 kg | −1 lb −0.4 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −10 lb −4.5 kg | −2 lb −0.9 kg | −1 lb −0.4 kg |
| 250 lb 113.4 kg | −20 lb −9.1 kg | −10 lb −4.5 kg | −3 lb −1.4 kg | −1 lb −0.4 kg |
| 260 lb 117.9 kg | −21 lb −9.5 kg | −12 lb −5.4 kg | −3 lb −1.3 kg | −1 lb −0.4 kg |
| 270 lb 122.5 kg | −22 lb −10 kg | −12 lb −5.4 kg | −3 lb −1.4 kg | −1 lb −0.4 kg |
| 280 lb 127 kg | −22 lb −10 kg | −11 lb −5 kg | −3 lb −1.4 kg | −2 lb −0.9 kg |
| 290 lb 131.5 kg | −23 lb −10.4 kg | −12 lb −5.4 kg | −3 lb −1.3 kg | −1 lb −0.4 kg |
| 300 lb 136.1 kg | −24 lb −10.9 kg | −12 lb −5.4 kg | −3 lb −1.4 kg | −1 lb −0.5 kg |
How Women’s Viking Press and Plate Loaded Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice and Intermediate at every displayed bodyweight.
0 → 0.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded shoulder press standard minus the viking press standard. A plus sign means the plate loaded shoulder press standard is higher. A minus sign means the viking press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −5 lb −2.3 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 110 lb 49.9 kg | −8 lb −3.6 kg | −5 lb −2.2 kg | −1 lb −0.4 kg | −1 lb −0.5 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −5 lb −2.3 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −5 lb −2.3 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −6 lb −2.7 kg | −1 lb −0.5 kg | −1 lb −0.4 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −6 lb −2.7 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −6 lb −2.7 kg | −1 lb −0.4 kg | −1 lb −0.5 kg |
| 170 lb 77.1 kg | −10 lb −4.5 kg | −6 lb −2.7 kg | −1 lb −0.5 kg | −1 lb −0.4 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −7 lb −3.2 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
| 190 lb 86.2 kg | −11 lb −4.9 kg | −7 lb −3.2 kg | −1 lb −0.5 kg | −1 lb −0.4 kg |
| 200 lb 90.7 kg | −11 lb −4.9 kg | −7 lb −3.2 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −8 lb −3.6 kg | −1 lb −0.4 kg | −1 lb −0.5 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −7 lb −3.1 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −8 lb −3.6 kg | −2 lb −0.9 kg | −1 lb −0.5 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −8 lb −3.6 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
Viking Press and Plate Loaded Shoulder Press Exercises Used by This Calculator
This calculator uses a strict viking press test and a strict plate loaded shoulder press test. Use strict canonical Viking Press and Plate Loaded Shoulder Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Viking Press setup and load convention
the entered weight for strict Viking Press valid Viking Press reps Drive or press the handles to full overhead lockout through the apparatus path, then return under control. A valid finish requires controlled lockout and no machine bounce, spotter help, or shortened range Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Viking Press result and one recent Plate Loaded Shoulder 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
- Viking Press — View the individual Viking Press standards and next strength-level target.
- Plate Loaded Shoulder Press — View the individual Plate Loaded Shoulder Press standards and next strength-level target.
- Log Push Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Push Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Push Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.