Bench Press 1RM Explained
The One Rep Max (1RM) is the maximum weight you can lift for a single repetition with proper form. Calculating your 1RM instead of testing it allows you to plan your training intensity without the risk of failure under maximal load.
Formulas Used
This calculator primarily uses the Epley Formula: 1RM = Weight * (1 + Reps/30). This is widely considered one of the most accurate formulas for the bench press for rep ranges between 1 and 10.
Training Zones
- Strength: 85-100% of 1RM (1-5 reps)
- Hypertrophy: 70-85% of 1RM (6-12 reps)
- Endurance: 50-70% of 1RM (12+ reps)