Bench Press Calculator – Find Your 1RM

Our bench press calculator is not just a simple calculation tool, but above all a practical way to plan and monitor your strength training. With it, you can quickly calculate your one-rep max (1RM) – the maximum weight you can lift once with proper form.

Knowing your 1RM allows you to train more intelligently, avoid plateaus, and achieve better results – whether your goal is to build strength, muscle mass, or endurance.

How does the calculator work? The Epley Formula

Using the calculator is very simple. All you need to do is enter two parameters: the weight you lifted in a set close to maximum effort, and the number of repetitions you managed to perform. Based on this, the calculator will provide your estimated 1RM and generate useful training tables.

These tables will show you the exact weights to use for different intensity ranges – for example, 85% of 1RM for pure strength, 70–80% for hypertrophy, or 60–65% for muscular endurance.

Our bench press calculator is used by more than 500,000 athletes worldwide. It calculates your one-rep max (1RM) in the bench press based on the proven Epley formula, eliminating dangerous guesswork when determining your maximum strength.

The formula behind the calculator is simple yet effective, widely applied in sports and scientific research:

1RM = weight × (1 + reps ÷ 30)

This allows you to determine your strength without performing risky all-out max attempts. Although the result is an estimate, the Epley formula is considered one of the most accurate and practical methods. Its biggest advantage is that it assesses strength using submaximal weights – for example, a set of 5–10 reps – making it much safer for your nervous system and muscles.

How to Use the 1RM Calculator

Our tool works with any weight–repetition combination:

• Enter the weight – Use the heaviest load you can lift for several reps.
• Enter the number of reps – Note how many clean reps you performed.
• Get instant results – Your calculated 1RM will appear immediately.

💡 Pro tip: For the most accurate results, test with 6–8 reps at around 75–85% of your estimated maximum.

Percentage and Repetition Table

After calculating 1RM, the calculator presents your data in clear tables. These help you plan workouts and adjust loads according to your training goal. Below is an example for a 1RM of 90 kg:

👉 Example: If your 1RM is 90 kg and your goal is hypertrophy, you should train in the 65–85% range. That means lifting between 58–76 kg for 6–12 reps per set.

Benefits of Using the Bench Press Calculator

Using the bench press calculator is not just a fun exercise – it’s a tool that directly improves your training effectiveness. With it, you can:

• Choose weights precisely – no more guessing how much to load on the bar,
• Plan progression – gradually increase weights using exact 1RM percentages,
• Match training to your goals – strength, muscle growth, or endurance require different load ranges,
• Avoid injuries – no need to max out unsafely; a submaximal set is enough,
• Track progress – regular 1RM checks show how your strength is developing.

This makes the calculator a practical guide in your daily training, helping you unlock your full potential.

Why is 1RM so important?

Knowing your 1RM is the foundation of effective strength training. It lets you objectively track progress and adjust loads to your current abilities. Every increase in your 1RM is solid proof that you are getting stronger.

The calculator also allows you to plan progression strategically – you know exactly how much weight to add and when. What’s more, it’s much safer than testing your max in the gym. You don’t risk injury from failed attempts – just input one heavy set and get a reliable estimate.

And while it’s called a bench press calculator, you can use it for other lifts too – such as squats or deadlifts.

How Often Should You Use It?

A full 1RM test should be done sparingly – usually every 6–8 weeks. However, you can use the calculator more frequently, around every 2–4 weeks, to monitor your progress and adjust your training program.

To get the most out of it, remember a few golden rules:

• Focus on technique – feet flat on the ground, shoulders retracted, bar path controlled,
• Prioritize safety – never attempt heavy lifts without a spotter,
• Recover properly – strength grows not during workouts, but while you rest,
• Support training with nutrition – adequate protein and carbs will fuel performance and recovery.