Calculate your theoretical One Rep Max (1RM) for the bench press based on your performance. Optimize your training with accurate load percentages.
Enter the number of reps you performed to failure (or near failure).
Estimated One Rep Max
| % 1RM | Weight (lbs) | Est. Reps |
|---|---|---|
| 100% | 158 | ~1 |
| 95% | 150 | ~2 |
| 90% | 142 | ~4 |
| 85% | 134 | ~6 |
| 80% | 126 | ~8 |
| 75% | 119 | ~10 |
| 70% | 111 | ~12 |
| 60% | 95 | ~15 |
| 50% | 79 | ~20 |
Your One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form. It is the gold standard for measuring pure strength in exercises like the bench press, squat, and deadlift.
Testing a true 1RM places extreme stress on your muscles, tendons, and central nervous system. It carries a higher risk of injury, especially if your form breaks down. Using a calculator based on your sub-maximal lifts (e.g., a 5-rep max) allows you to estimate your max strength safely without frequently going to absolute failure.
Most strength programs use percentages of your 1RM. For example: