Enter Bench Press Data
The calculator uses a responsive three-column form on large screens, two columns on medium screens, and one column on mobile devices.
Example Data Table
The table below shows sample calculations using the average of all included formulas.
| Weight (kg) | Reps | RPE | Estimated Avg 1RM (kg) | Training Max (kg) | Relative Strength |
|---|---|---|---|---|---|
| 60 | 8 | 9.5 | 75.67 | 68.10 | 1.08× |
| 80 | 5 | 10.0 | 92.63 | 83.37 | 1.13× |
| 100 | 3 | 9.0 | 112.77 | 101.49 | 1.25× |
| 120 | 2 | 10.0 | 127.66 | 114.89 | 1.25× |
Formula Used
This calculator estimates your one-repetition maximum using several common strength formulas, then lets you compare them or choose one directly.
- Epley: 1RM = Weight × (1 + Reps ÷ 30)
- Brzycki: 1RM = Weight × 36 ÷ (37 − Reps)
- Lombardi: 1RM = Weight × Reps0.10
- O'Conner: 1RM = Weight × (1 + 0.025 × Reps)
- Mayhew: 1RM = Weight × 100 ÷ (52.2 + 41.9 × e−0.055×Reps)
- Wathan: 1RM = Weight × 100 ÷ (48.8 + 53.8 × e−0.075×Reps)
RPE adjustment: Effective Reps = Performed Reps + Reps in Reserve.
Reps in Reserve: RIR = 10 − RPE.
Training Max: Training Max = Selected 1RM × 0.90.
How to Use This Calculator
- Enter the heaviest bench press weight you completed with solid form.
- Add the number of repetitions performed on that set.
- Select kg or lb so the output stays consistent.
- Enter your RPE to account for sets not taken to failure.
- Optionally enter bodyweight to estimate relative strength.
- Choose a formula, or use the average for a balanced estimate.
- Set a target percentage and rounding increment for training loads.
- Press calculate to display results, graph, load table, and warm-up plan.
Frequently Asked Questions
1. What is a bench press max?
Your bench press max is the heaviest load you can press for one technically sound repetition. It is commonly called a one-rep max, or 1RM.
2. Why does this calculator use several formulas?
Different formulas estimate 1RM differently, especially as reps rise. Comparing them helps you avoid relying on one prediction model that may overestimate or underestimate your true strength.
3. Is a rep-based estimate accurate?
It is usually useful, but not perfect. Accuracy is better when the set is hard, technique is consistent, and repetitions stay in a practical range like one to ten.
4. What does RPE change in the calculation?
RPE estimates how many reps you had left. A lower RPE means you likely could have done more reps, so the calculator increases effective reps before applying the formulas.
5. What is a training max?
A training max is a conservative percentage of your estimated 1RM, often 90%. Lifters use it to plan productive sessions while reducing the chance of overshooting real-day performance.
6. Should I use kg or lb?
Use whichever unit matches your plates, barbell setup, and logging system. The calculator keeps everything in the same unit, so consistency matters more than the choice itself.
7. What does relative strength mean?
Relative strength compares your estimated 1RM with your bodyweight. It helps benchmark strength across lifters of different sizes rather than comparing absolute load alone.
8. Can I use this for programming workouts?
Yes. Use the percentage table, working weight output, and warm-up suggestions to build bench sessions. Recalculate often as your performance, technique, or bodyweight changes.