Calculate your bench press one-rep max (1RM) from repetitions using Epley, Brzycki, and Lander formulas with rep percentage charts and strength standards.
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The Bench Press Calculator estimates your one-repetition maximum (1RM)—the maximum weight you can lift for a single repetition—based on weight lifted for submaximal reps, utilizing consensus equations from exercise physiology.
1\text{RM}_{\text{Epley}} = W \left(1 + \frac{R}{30}\right), \quad 1\text{RM}_{\text{Brzycki}} = W \times \frac{36}{37 - R}Where W is weight lifted and R is repetitions completed. Both formulas demonstrate high statistical validity for repetitions under 10.
Scenario: Lifting 225 lbs for 5 repetitions at 180 lbs bodyweight
Epley formula: 225 × (1 + 5/30) = 262.5 lbs.
Brzycki formula: 225 × (36 / 32) = 253.1 lbs.
Consensus average across 5 models: ~258 lbs.
Strength ratio: 258 / 180 = 1.43x bodyweight (Advanced level).
Estimates are most accurate when tested with 2 to 6 repetitions (within 2–3% of true max). Formulas lose accuracy when repetitions exceed 10 due to cardiovascular and muscular endurance factors.
General strength benchmarks for males: Untrained: 0.8x bodyweight; Novice: 1.0x bodyweight; Intermediate: 1.25x bodyweight; Advanced: 1.5x bodyweight; Elite: 2.0x bodyweight.
The Epley and Brzycki equations are the most validated in clinical exercise science studies for collegiate and powerlifting athletes.
Testing a true 1RM carries a significant risk of muscle tears or joint strain. Estimating 1RM from submaximal sets of 3–5 reps delivers actionable training targets safely.
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