Bench Press Calculator

Category: Sports
- April 09, 2025
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Calculate your one-rep max (1RM) bench press, track your strength progress, and generate training programs based on your maximum strength.

1RM Calculator

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reps

Physical Attributes (Optional)

lbs
years

Training Program Generator

Advanced Options

About 1RM Calculations

One-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. Directly testing your 1RM can be risky, especially for beginners, which is why these formulas are used to estimate your 1RM based on how much weight you can lift for multiple repetitions.

Common 1RM Formulas
  • Brzycki: Weight × (36 / (37 - Reps))
  • Epley: Weight × (1 + (0.0333 × Reps))
  • Lander: (100 × Weight) / (101.3 - 2.67123 × Reps)
  • Lombardi: Weight × Reps0.1
  • Mayhew: Weight / (0.522 + 0.419 × e(-0.055 × Reps))
  • O'Conner: Weight × (1 + 0.025 × Reps)
  • Wathan: (100 × Weight) / (48.8 + 53.8 × e(-0.075 × Reps))
Training with Percentages

Training at different percentages of your 1RM targets different aspects of muscle development:

  • 90-100%: Maximal strength and neural efficiency
  • 80-90%: Strength development
  • 70-80%: Strength and hypertrophy (muscle growth)
  • 60-70%: Hypertrophy (muscle growth)
  • Below 60%: Muscular endurance and technique
Tips for Bench Press Progress
  • Focus on proper form before increasing weight
  • Include variety in your training (e.g., close grip, incline, pause reps)
  • Strengthen supporting muscle groups (shoulders, triceps, upper back)
  • Follow a progressive overload approach
  • Ensure adequate recovery between heavy bench press sessions
  • Consider using a spotter for safety when working with challenging weights

What Is the Bench Press Calculator?

The Bench Press Calculator is a strength max tool that helps you estimate your one rep max (1RM) — the maximum amount of weight you can lift for a single repetition. Instead of attempting a risky max lift in the gym, this tool calculates your 1RM using the weight you lift for multiple reps. It’s an essential feature for anyone working with a personalized training plan, whether you’re a beginner or an experienced lifter.

1RM Estimation Formulas

The calculator offers multiple formulas to estimate your 1RM based on your input. Here are a few commonly used methods:

  • Brzycki: 1RM = Weight × (36 / (37 − Reps))
  • Epley: 1RM = Weight × (1 + (0.0333 × Reps))
  • Lander: 1RM = (100 × Weight) / (101.3 − 2.67123 × Reps)
  • Lombardi: 1RM = Weight × Reps0.1
  • Mayhew: 1RM = Weight / (0.522 + 0.419 × e−0.055 × Reps)
  • O'Conner: 1RM = Weight × (1 + 0.025 × Reps)
  • Wathan: 1RM = (100 × Weight) / (48.8 + 53.8 × e−0.075 × Reps)

How to Use the Bench Press Calculator

Using the calculator is simple. Follow these steps to get started:

  • Enter the weight you lifted and how many reps you performed.
  • Select the formula you want to use or choose to average across all formulas.
  • Pick your preferred weight unit (pounds or kilograms).
  • (Optional) Fill in your body weight, training experience, gender, and age for a more detailed analysis.
  • Click Calculate to see your results.

What You’ll Get

After calculation, the tool provides a full overview of your performance:

  • Estimated One Rep Max (1RM)
  • Relative Strength: Your 1RM divided by your body weight
  • Strength Level: Compared to strength standards
  • Percentile Rank: How you stack up against other lifters
  • Training Percentages: Suggested weights for different rep ranges
  • Custom Program: A training plan based on your goal (strength, hypertrophy, power, endurance)

Why Use This Calculator?

This bench press calculator helps you:

  • Estimate your max lift safely without risking injury
  • Track progress over time with repeatable metrics
  • Choose the right weights for different training goals
  • Create structured programs using scientific training percentages
  • Compare your strength level against standardized benchmarks

It complements other health tools like the body fat percentage calculator, basal metabolic rate (BMR) calculator, and calorie intake guide by giving you deeper insights into your physical performance and progress.

FAQ

What is a one rep max (1RM)?

It’s the maximum weight you can lift for one repetition of an exercise, such as the bench press.

Is this calculator only for experienced lifters?

No. It works for all levels, from beginners to elite athletes. It also adjusts estimates based on your experience, gender, and age.

What formula should I use?

If you’re not sure, select "Average of All Formulas" to get a balanced estimate. Each method uses a slightly different approach, but the average tends to be reliable for most people.

Can I use this to build a full training plan?

Yes. The calculator generates programs based on your 1RM, helping you focus on strength, hypertrophy (muscle growth), power, or endurance depending on your goal.

Does this replace a personal trainer?

No, but it’s a great tool to support your routine. Use it with other calculators like a calorie needs estimator, BMI tool, or nutrition tracker for a more complete fitness picture.

Helpful Tip

To get the most out of this tool, consider pairing it with your daily calorie intake or body composition guide to make smarter training and diet choices.