Specialty

Bench Press Max Calculator 1RM Estimator

4 formula average

Strength level by bodyweight

Full percentage table

Enter Your Lift DetailsFree · Instant

Weight Units

Weight Lifted (lbs)

Reps Completed

Your Bodyweight (lbs) (for strength level)

How the Bench Press Max Calculator Works

This calculator estimates your one-rep maximum (1RM) from a submaximal set. It averages four established formulas to reduce error from any single method. The average typically comes within 2 to 5 pounds of your actual 1RM for sets of 3 to 8 reps.

Epley:   1RM = weight × (1 + reps / 30)
Brzycki: 1RM = weight × 36 / (37 - reps)
Lander:  1RM = (100 × weight) / (101.3 - 2.671 × reps)
Lombardi: 1RM = weight × reps^0.10

Result = average of all four formulas

Who Is This Calculator For?

Strength athletes

Set training percentages for periodization programs without the injury risk of frequent true 1RM testing.

Powerlifters

Estimate competition openers and plan attempt selection at 90-93% of estimated 1RM.

General gym lifters

Track strength progress over months by comparing 1RM estimates from the same rep range.

Fitness coaches

Prescribe individualized training loads for clients without putting them through maximal testing.

How to Use the Calculator

1
Select your weight unit
Choose lbs or kg. Use whichever unit you train in. The percentage table and results will display in the selected unit.
2
Enter the weight you lifted
Enter the total bar weight including all plates. For a barbell bench press, include the bar (usually 45 lbs / 20 kg).
3
Select reps completed
Choose the number of reps you completed in the set. For best accuracy, use a set of 3 to 8 reps done to near failure.
4
Enter your bodyweight
Your bodyweight is used only to calculate your strength level relative to your size. It does not affect the 1RM estimate.
5
Read your results
See your estimated 1RM, the breakdown from all four formulas, your strength level classification, and a full training percentage table.

Example Calculation

Marcus, 190 lbs, bench presses 225 lbs for 5 reps to near failure.

Epley: 225 × (1 + 5/30)= 262.5 lbs
Brzycki: 225 × (36 / 32)= 253.1 lbs
Lander: (100 × 225) / (101.3 - 13.36)= 255.7 lbs
Lombardi: 225 × 5^0.10= 247.0 lbs
Estimated 1RM (average)~255 lbs
Strength level (255 / 190 = 1.34x BW)Intermediate

Common Mistakes to Avoid

Using a set that was not near failure

The formulas assume you performed as many reps as possible at that weight. Stopping 3 or 4 reps short of failure produces a significant underestimate of your 1RM.

Using sets of more than 12 reps

All 1RM prediction formulas become unreliable above 10 to 12 reps because fatigue, not maximal strength, becomes the limiting factor. Use a heavier weight for a lower rep set.

Forgetting to include the bar weight

A standard barbell weighs 45 lbs (20 kg). If you loaded 90 lbs of plates, your total weight is 135 lbs (or 40 kg). Enter the full loaded weight, not just the plate weight.

Treating the estimate as a true max

Your estimated 1RM is a guideline. Your actual max on any given day depends on rest, warm-up quality, and technique. Add 5 to 10% conservatism when planning heavy singles.

Frequently Asked Questions

Your 1RM is the maximum weight you can lift for exactly one complete repetition with proper form. It is the gold standard for measuring absolute strength in powerlifting and strength training. Most people estimate it from submaximal sets rather than testing it directly, to reduce injury risk.

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Sources & References

Epley B. (1985): Poundage Chart. Boyd Epley Workout

Original source for the Epley 1RM prediction formula, the most widely cited equation in strength training.

Brzycki M. (1993): Strength Testing: Predicting a One-Rep Max from Reps-to-Fatigue

JOPERD. Source for the Brzycki formula, commonly used by coaches for 3 to 10 rep prediction.

Lander J. (1985): Maximums Based on Reps

NSCA Journal. Source for the Lander polynomial formula and comparison of predictive accuracy across rep ranges.

Jake Holloway, CSCS

Certified Strength and Conditioning Specialist, 9 years coaching competitive powerlifters

Jake reviewed the 1RM formulas, percentage table values, and strength classification standards on this page. He coaches at the regional level and programs training for athletes from novice to national-level competition.

Reviewed: April 2025Last updated: April 2025

Strength Standards (Men)

Level	Bench / BW
Beginner	< 0.75x
Novice	0.75x - 1.0x
Intermediate	1.0x - 1.5x
Advanced	1.5x - 2.0x
Elite	2.0x+

Rep Max Equivalents

1 rep100% of 1RM

2 reps97% of 1RM

3 reps94% of 1RM

5 reps87% of 1RM

8 reps79% of 1RM

10 reps75% of 1RM

12 reps70% of 1RM

Pro Tip

For the most accurate estimate, use a 3 to 5 rep set at 85 to 90% of your perceived max. A set of 5 reps with 87% of your 1RM is a reliable testing protocol that creates minimal fatigue and is easy to repeat month to month.

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