One-rep max calculator
Punch in a hard set — the weight and the reps you got — and get an estimated one-rep max from two proven formulas, plus the percentage table to program your next block. No max-out day required.
Your set
Use a hard set taken close to failure. Sets of 2–6 give the tightest estimate.
Estimated bench press one-rep max
| % of 1RM | Weight | Typical reps |
|---|---|---|
| 95% | 244.9 lb | 1–2 |
| 90% | 232 lb | 3–4 |
| 85% | 219.1 lb | 5–6 |
| 80% | 206.3 lb | 7–8 |
| 75% | 193.4 lb | 9–10 |
| 70% | 180.5 lb | 11–12 |
| 65% | 167.6 lb | 13–15 |
| 60% | 154.7 lb | 16–18 |
| 55% | 141.8 lb | 18–20 |
| 50% | 128.9 lb | 20+ |
Rep-max formulas track the bench closely — it fails predictably, so estimates hold well up to about 8 reps.
Estimates degrade past ~10 reps. Load the bar for your next set →
Your bench press against the standards
Standards are 1RM as a multiple of bodyweight for raw, drug-free lifters, following the tiers used across the strength world (Untrained → Novice → Intermediate → Advanced → Elite). Bodyweight matters: a 400 lb bench is Elite at 200 lb and merely Advanced at 300 lb. Where you sit says nothing about how hard you work — only where the population sits today.
Where your other lifts probably sit
The barbell lifts don't move the same weight. The deadlift is the heaviest, the overhead press the lightest, and the gap between them is mostly muscle mass and leverage. Anchored to your bench press, a trained lifter tends to land near:
These are population averages, not targets — limb lengths and training history move them a long way. A strong deadlift with a weak press is completely normal. Use them to spot a lift that's lagging badly, not to judge yourself.
These are estimates, not medical advice — see the medical disclaimer.
How the math works
Epley estimates your max as weight × (1 + reps ÷ 30). Brzycki uses weight × 36 ÷ (37 − reps). Both were built from tested lifters and agree closely at low reps, then drift apart as reps climb — Epley reads higher, Brzycki lower. The headline number is the average of the two, which tracks tested maxes well for sets in the 2–6 rep range.
The percentage table converts that estimate into working weights. Strength work lives at 85%+ for low reps; muscle-building work sits mostly at 65–80%.
Training zones at a glance
| Goal | % of 1RM | Reps per set |
|---|---|---|
| Max strength | 85 – 95% | 1 – 6 |
| Muscle growth | 65 – 80% | 6 – 12 |
| Muscular endurance | 50 – 65% | 12 – 20+ |
Where it breaks down
Estimates degrade past ~10 reps — a 15-rep burnout set says almost nothing about your max, which is why this calculator caps input at 12. The formulas also assume a clean, controlled set: half reps, bounced lockouts, or a spotter doing a third of the work all inflate the number. And an estimate is a programming tool, not a green light — do not walk in and attempt a calculated max cold.
Got your working weights? Use the plate loading calculator to load the bar for your next set, and the TDEE calculator to make sure you are eating enough to move it.
Common questions
How accurate are 1RM calculators?+−
Within roughly 5% for most lifters when the input set is 2–6 hard reps. Accuracy falls off as reps climb — past 10 reps, treat the number as a rough ballpark, not a training max.
Epley or Brzycki — which should I trust?+−
Both are validated; they just bend differently as reps rise. Epley reads higher at higher reps, Brzycki slightly lower. We show both and average them, which lands close to tested values for most lifters.
Do I actually need to test my true 1RM?+−
Most programs run off percentages, not true maxes. Unless you compete in a strength sport, an estimated 1RM is enough to program from — and it carries far less injury risk than grinding max attempts.
How often should I recalculate?+−
Whenever you hit a clear rep PR on a lift, or every 4–6 weeks during a training block. Use the same exercise with the same form so the comparison is honest.
Know your max. Now train it.
The calculator tells you where you are. The 12-week program is the sport-specific plan that moves the number — exact lifts, sets, and week-by-week progression.