Bench Press Calculator
Estimate your 1 rep max from any reps × weight, check your strength level against bodyweight standards, see training percentages, and get plate loading for any target.
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Results
Training Percentages
| %1RM | Weight (kg) | Purpose |
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Plate Calculator
Frequently Asked Questions
Epley formula: 1RM = Weight × (1 + Reps ÷ 30). For 100 kg × 5 reps: 1RM = 100 × 1.167 = 116.7 kg. Most accurate for 1–10 reps. We average Epley, Brzycki, Lander, and Lombardi for a robust estimate. For true 1RM, warm up thoroughly and attempt with a spotter.
Men: Beginner 0.5×BW, Novice 0.75×BW, Intermediate 1.0×BW, Advanced 1.25×BW, Elite 1.5×BW+. Women: Beginner 0.3×BW, Novice 0.5×BW, Intermediate 0.75×BW, Advanced 1.0×BW, Elite 1.2×BW+. These are general benchmarks. Actual standards vary by federation, age class, and equipment.
General guidelines: 90–100% = max strength (1–3 reps); 80–90% = strength (3–5 reps); 70–80% = strength-endurance (6–10 reps); 60–70% = hypertrophy/muscle building (10–15 reps); 50–60% = endurance/technique (15+ reps). Beginners should prioritize form over load.
Subtract the barbell weight, divide by 2 to get weight per side. Then load plates from heaviest to lightest (25 → 20 → 15 → 10 → 5 → 2.5 kg). Always load heaviest plates closest to the bar. Use collars to secure plates. Our plate calculator shows the optimal combination automatically.
1RM Formulas Used
- Epley: Weight × (1 + Reps ÷ 30)
- Brzycki: Weight × 36 ÷ (37 − Reps)
- Lander: 100 × Weight ÷ (101.3 − 2.67123 × Reps)
- Lombardi: Weight × Reps⁰·¹
Our estimated 1RM is the average of all four formulas. Results are most reliable for 1–10 reps. Always attempt a true 1RM with proper warm-up and a spotter.