About 220 lb (100 kg) for one rep. That is the start of the Intermediate level for a 290 lb man: 0.75 times bodyweight, where most people land after a year or so of steady training. A beginner overhead presses about 100 lb, and an elite lifter at the same bodyweight overhead presses 390 lb.
Overhead press standards for a 290 lb man
| Level | × bodyweight | 1 rep | kg | 5 reps | 10 reps |
|---|---|---|---|---|---|
| Beginner | 0.35× | 100 lb | 45 kg | 85 lb | 75 lb |
| Novice | 0.55× | 160 lb | 72.5 kg | 135 lb | 120 lb |
| Intermediate | 0.75× | 220 lb | 100 kg | 190 lb | 165 lb |
| Advanced | 1.05× | 305 lb | 137.5 kg | 260 lb | 230 lb |
| Elite | 1.35× | 390 lb | 177.5 kg | 335 lb | 295 lb |
The 5- and 10-rep columns are what each one-rep max lets you lift for that many reps, so you can check your level from a normal working set. Hitting 190 lb for 5 clean reps puts you at about 220 lb for one.
Work out your own level from a set
Say you overhead press 185 lb for 6 reps. The Epley formula, 185 × (1 + 6 ÷ 30), puts your max at about 222 lb — Intermediate for a 290 lb man. Put your own set into the one-rep max calculator, or check every lift at once with the strength standards calculator, already set to 290 lb.
How 290 lb compares to nearby bodyweights
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 270 lb | 95 | 150 | 205 | 285 | 365 |
| 280 lb | 100 | 155 | 210 | 295 | 380 |
| 290 lb | 100 | 160 | 220 | 305 | 390 |
| 300 lb | 105 | 165 | 225 | 315 | 405 |
Every 10 lb of bodyweight moves the intermediate mark by about 7.5 lb. Standards scale with bodyweight because a heavier lifter usually carries more muscle, but a lighter lifter at the same ratio is just as strong for their size.
What it takes to reach the next level
| From → to | Add | At 2.5 lb a month | Loaded on the bar |
|---|---|---|---|
| Beginner → Novice | 60 lb | 24 months | 1 × 45 + 1 × 10 + 1 × 2.5 lb on each side of a 45 lb bar |
| Novice → Intermediate | 60 lb | 24 months | 1 × 45 + 1 × 35 + 1 × 5 + 1 × 2.5 lb on each side of a 45 lb bar |
| Intermediate → Advanced | 85 lb | 34 months | 2 × 45 + 1 × 35 + 1 × 5 lb on each side of a 45 lb bar |
| Advanced → Elite | 85 lb | 34 months | 3 × 45 + 1 × 35 + 1 × 2.5 lb on each side of a 45 lb bar |
The months column assumes you keep adding 2.5 lb a month, which is a fair pace for a steady lifter past the novice stage; beginners usually move much faster and advanced lifters slower. To train toward 305 lb (Advanced), most of your work sits around 70–85% of it: sets of 5 to 8 at 215–245 lb and heavy triples near 260 lb. Squeeze your glutes so your back stays straight, and move your head through once the bar passes your forehead.
What the levels mean
Beginner: 100 lb
Can do the lift with good form and has trained it for a few weeks. Most people reach this in their first month.
Novice: 160 lb
Has trained it regularly for several months and still adds weight most sessions or most weeks.
Intermediate: 220 lb
A year or more of consistent training. Progress has slowed to weekly or monthly jumps, and a plan starts to matter.
Advanced: 305 lb
Several years of focused training. Stronger than almost everyone in a typical gym, and every extra pound takes a block of work.
Elite: 390 lb
Competitive strength: what people who train for meets reach after many years. Few lifters ever get here.
Questions
How much should a 290 lb man overhead press?
A 290 lb man should overhead press about 220 lb (100 kg) for one rep to count as intermediate — 0.75× bodyweight. A beginner lifts about 100 lb, a novice 160 lb, an advanced lifter 305 lb and an elite one 390 lb.
Is a 135 lb overhead press good for a 290 lb man?
Yes — 135 lb is Beginner for a 290 lb man (0.47× bodyweight). The next level, Novice, starts at 160 lb.
What is an elite overhead press for a 290 lb man?
390 lb (177.5 kg), which is 1.35× bodyweight. Advanced starts at 305 lb, so the last step is 85 lb on its own.
How do I find my overhead press max without testing a single?
Lift a weight you can move for 3 to 8 clean reps and put it through the Epley formula. 185 lb for 6 reps works out to a 222 lb max, which is Intermediate at 290 lb.
Keep going
- Overhead press standards for every bodyweight, men and women
- How much should a 290 lb man bench?
- How much should a 290 lb man squat?
- How much should a 290 lb man deadlift?
- How to do the overhead press, step by step
- Barbell shoulder workouts
- Push day workout
- Upper/lower split or push pull legs to build a week around it
- Plates for 220 lb · Warm-up sets calculator
- How competitive powerlifters compare: real meet results by bodyweight
Splyt logs every set, estimates your max from it automatically and shows where each lift sits for your bodyweight: get it free on the App Store.
Standards are one-rep-max-to-bodyweight ratios that published tables (Strength Level, ExRx, Symmetric Strength) cluster around for adults. A guide to where you sit, not a verdict. Kilograms are rounded to 2.5 kg, pounds to 5 lb.