Bench Press Calculator
Calculate your one-rep max (1RM) with our Bench Press Max Calculator using the Epley formula. Enter the weight you lifted and the number of reps to get accurate results. Visit examples.com for more tools and calculators.
How to Use the Bench Press 1RM Calculator
- Enter the weight you lifted and select kg or lbs.
- Enter the number of repetitions you completed.
- View your estimated one-rep max instantly in both kg and lbs.
Features of the Bench Press 1RM Calculator
- Estimates your one-rep max (1RM) using the Epley formula.
- Accepts weight in kilograms or pounds.
- Shows results simultaneously in both kg and lbs.
- Free to use with no sign-up required.
1RM Formula
Your one-rep max (1RM) is the heaviest weight you could lift for a single repetition. Since maxing out on every lift isn’t practical or safe, it’s commonly estimated from a lighter weight lifted for multiple reps using the Epley formula.
1RM = Weight × (1 + Reps ÷ 30)
This formula is most accurate for around 10 reps or fewer — estimates get less reliable at higher rep counts.
Bench Press 1RM Reference Table
| Weight Lifted | Reps | Estimated 1RM (kg) | Estimated 1RM (lbs) |
|---|---|---|---|
| 100 kg | 5 | 116.67 | 257.21 |
| 225 lbs | 5 | 119.07 | 262.50 |
| 80 kg | 10 | 106.67 | 235.16 |
| 60 kg | 3 | 66.00 | 145.51 |
How to Calculate Your 1RM
To estimate your one-rep max, divide the number of reps you completed by 30, add 1, then multiply the result by the weight you lifted.
Suppose you bench pressed 100 kg for 5 reps. 1RM = 100 × (1 + 5 ÷ 30) = 100 × 1.1667 ≈ 116.67 kg.
Thus, your estimated one-rep max is approximately 116.67 kg, or 257.21 lbs.
Solved Examples on 1RM Calculation
1. A Typical 5-Rep Set
Example: 100 kg for 5 reps.
1RM = 100 × (1 + 5 ÷ 30) ≈ 116.67 kg.
2. A Higher-Rep Set
Example: 80 kg for 10 reps.
1RM = 80 × (1 + 10 ÷ 30) ≈ 106.67 kg. At higher rep counts like this, the estimate becomes less precise.
3. Lifting in Pounds
Example: 225 lbs for 5 reps.
1RM = 225 × (1 + 5 ÷ 30) ≈ 262.5 lbs, which converts to approximately 119.07 kg.
4. A Low-Rep Set
Example: 60 kg for 3 reps.
1RM = 60 × (1 + 3 ÷ 30) = 66 kg.
1. What is a one-rep max (1RM)?
Your one-rep max is the maximum weight you can lift for a single, complete repetition of an exercise with proper form. It’s a common benchmark for tracking strength progress.
2. Why estimate 1RM instead of testing it directly?
Testing a true 1RM carries a higher injury risk, requires a lot of recovery time, and isn’t practical to do often. Estimating from a submaximal set (like 5 or 8 reps) gives a useful, safer approximation.
3. How accurate is the Epley formula?
The Epley formula is generally accurate within a small margin for rep ranges up to about 10. Beyond that, the linear relationship it assumes breaks down, and estimates tend to become less reliable.
4. Does entering 1 rep give the actual 1RM?
Not exactly — with reps = 1, the formula still adds a small buffer (weight × 1.033), so it slightly overestimates. The formula is designed for estimating from multiple reps, not for reproducing a true single-rep max.
5. Are there other 1RM formulas besides Epley?
Yes, other common formulas include Brzycki and Lombardi, which use slightly different mathematical relationships between weight and reps. Different formulas can give slightly different estimates for the same lift.
6. How is 1RM used in training?
1RM is commonly used to set training percentages for strength programs, track progress over time, and compare relative strength across lifters or lifts.