Max Bench Calculator
Calculate your estimated 1RM (one-repetition maximum) for bench press, squats, or deadlifts using standard exercise science formulas.
Estimate a bench press maximum from a recent set of 1 to 12 repetitions, and treat the result as a training-load guide rather than a competition attempt.
Estimated Strength Profile
Estimated Strength Profile
| Intensity (% of 1RM) | Target Weight (kg) | Estimated Reps |
|---|---|---|
| 100% | 117 | 1 |
| 95% | 111 | 2 |
| 90% | 105 | 3 |
| 85% | 99 | 5 |
| 80% | 94 | 7 |
| 75% | 88 | 9 |
| 70% | 82 | 11 |
| 65% | 76 | 13 |
| 60% | 70 | 15 |
| 55% | 64 | 18 |
| 50% | 59 | 20 |
Frequently Asked Questions
What is a One-Rep Max (1RM)?
A One-Rep Max is the maximum amount of weight you can lift for a single repetition of a given exercise with proper technique.
Which formula is better, Epley or Brzycki?
Both formulas are commonly used for lower-repetition sets, but either can differ from a tested maximum because exercise, technique, fatigue, and the individual lifter affect the estimate. Compare both and use the result as a training range.
Should I test my actual 1RM?
Testing a true 1RM can be physically taxing and carries safety risks. Estimating it from a 3-5 rep max using a calculator is generally safer and very close to actual capacity.