🏓 Bench Press / Max 1RM Calculator
Calculate your One Rep Max safely without risking injury under the bar.
| Percentage | Weight | Expected Reps |
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Why Calculate Your 1 Rep Max?
Your One Rep Max (1RM) is the maximum weight you can lift for a single repetition. Knowing your 1RM is critical for following structured strength training programs (like 5/3/1 or Smolov), which tell you to lift specific percentages of your max on different days.
Instead of physically attempting a 1RM—which is dangerous and requires a spotter—you can do a safer 5-rep or 8-rep set to failure. Our calculator uses the famous Epley Formula to accurately estimate what your 1RM would be.
How the Formula Works
We use the widely accepted Epley Formula: 1RM = Weight × (1 + (Reps / 30)).
For example, if you bench press 200 lbs for 5 reps:
200 × (1 + (5 / 30)) = 233.3 lbs.
Note: Mathematical formulas become less accurate past 10 reps, as lifting lighter weights for many reps tests muscular endurance rather than raw maximal strength.