🏋️ Strength Calculator
Bench Press Calculator
Estimate your one-rep max (1RM) and training weights for every rep range — using 5 proven formulas.
Enter Your Lift
lbs
Weight on the bar
reps
Number of reps performed
⚠️ Please enter a valid weight and rep count (reps between 1–36).
Your Estimated 1RM
—
One Rep Max (1RM)
Training Weight by % of 1RM
| % of 1RM | Weight | Reps (Est.) | Goal |
|---|
Formula Used
🏋️ What is 1RM?
Your One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form. It’s the gold standard for measuring strength.
📊 Average Bench Press by Body Weight (Men)
| Level | Bench Press (1RM) |
|---|---|
| Beginner | 0.5× bodyweight |
| Novice | 0.75× bodyweight |
| Intermediate | 1.25× bodyweight |
| Advanced | 1.75× bodyweight |
| Elite | 2.0× bodyweight |
Tip: For best accuracy, use a weight where you complete 1–10 reps. Formulas become less accurate with higher rep counts.