One-Rep Max (1RM) Calculator
Calculate your estimated 1RM (one-repetition maximum) for bench press, squats, or deadlifts using standard exercise science formulas.
This max-bench page is written for lifters estimating bench press max from a recent set. Keep the reps between 1 and 12 and treat the result as a training load guide, not 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 are highly accurate for reps under 10. The Epley formula is slightly more common for powerlifting compound moves, while Brzycki is widely used in high-intensity training protocols.
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.