About 110 lb (50 kg) for one rep. That is the start of the Intermediate level for a 220 lb woman: 0.5 times bodyweight, where most people land after a year or so of steady training. A beginner overhead presses about 45 lb, and an elite lifter at the same bodyweight overhead presses 220 lb.
Overhead press standards for a 220 lb woman
| Level | × bodyweight | 1 rep | kg | 5 reps | 10 reps |
|---|---|---|---|---|---|
| Beginner | 0.2× | 45 lb | 20 kg | 40 lb | 35 lb |
| Novice | 0.35× | 75 lb | 35 kg | 65 lb | 55 lb |
| Intermediate | 0.5× | 110 lb | 50 kg | 95 lb | 85 lb |
| Advanced | 0.75× | 165 lb | 75 kg | 140 lb | 125 lb |
| Elite | 1× | 220 lb | 100 kg | 190 lb | 165 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 95 lb for 5 clean reps puts you at about 110 lb for one.
Work out your own level from a set
Say you overhead press 90 lb for 6 reps. The Epley formula, 90 × (1 + 6 ÷ 30), puts your max at about 108 lb — Novice for a 220 lb woman. Put your own set into the one-rep max calculator, or check every lift at once with the strength standards calculator, already set to 220 lb.
How 220 lb compares to nearby bodyweights
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 200 lb | 40 | 70 | 100 | 150 | 200 |
| 210 lb | 40 | 75 | 105 | 160 | 210 |
| 220 lb | 45 | 75 | 110 | 165 | 220 |
| 230 lb | 45 | 80 | 115 | 175 | 230 |
| 240 lb | 50 | 85 | 120 | 180 | 240 |
Every 10 lb of bodyweight moves the intermediate mark by about 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 | 30 lb | 12 months | 1 × 10 + 1 × 5 lb on each side of a 45 lb bar |
| Novice → Intermediate | 35 lb | 14 months | 1 × 25 + 1 × 5 + 1 × 2.5 lb on each side of a 45 lb bar |
| Intermediate → Advanced | 55 lb | 22 months | 1 × 45 + 1 × 10 + 1 × 5 lb on each side of a 45 lb bar |
| Advanced → Elite | 55 lb | 22 months | 1 × 45 + 1 × 35 + 1 × 5 + 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 165 lb (Advanced), most of your work sits around 70–85% of it: sets of 5 to 8 at 115–130 lb and heavy triples near 140 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: 45 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: 75 lb
Has trained it regularly for several months and still adds weight most sessions or most weeks.
Intermediate: 110 lb
A year or more of consistent training. Progress has slowed to weekly or monthly jumps, and a plan starts to matter.
Advanced: 165 lb
Several years of focused training. Stronger than almost everyone in a typical gym, and every extra pound takes a block of work.
Elite: 220 lb
Competitive strength: what people who train for meets reach after many years. Few lifters ever get here.
Questions
How much should a 220 lb woman overhead press?
A 220 lb woman should overhead press about 110 lb (50 kg) for one rep to count as intermediate — 0.5× bodyweight. A beginner lifts about 45 lb, a novice 75 lb, an advanced lifter 165 lb and an elite one 220 lb.
Is a 95 lb overhead press good for a 220 lb woman?
Yes — 95 lb is Novice for a 220 lb woman (0.43× bodyweight). The next level, Intermediate, starts at 110 lb.
What is an elite overhead press for a 220 lb woman?
220 lb (100 kg), which is 1× bodyweight. Advanced starts at 165 lb, so the last step is 55 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. 90 lb for 6 reps works out to a 108 lb max, which is Novice at 220 lb.
Keep going
- Overhead press standards for every bodyweight, men and women
- How much should a 220 lb woman bench?
- How much should a 220 lb woman squat?
- How much should a 220 lb woman 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 110 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.