Free online Bench Press 1RM Calculator. Enter the weight you can lift and how many reps, and we'll calculate your one-rep max using the Epley formula. Assess your strength level and get training tips. Pure frontend, private. | No sign-up · Data never uploaded
Zero Dependencies · Works OfflineEnter the total weight you can bench press with proper form (including the barbell). A standard Olympic barbell weighs 20kg — so "60kg + bar" = 80kg total.
Enter the number of full, proper reps you can complete before failure. Half reps don't count. The formula is most accurate for 1-12 reps.
The calculator uses the Epley formula (one of the most accurate 1RM prediction formulas) and assesses your strength level relative to your body weight and gender.
Male: Beginner <0.75 | Intermediate 0.75-1.25 | Advanced 1.25-1.75 | Elite >1.75
Female: Beginner <0.45 | Intermediate 0.45-0.75 | Advanced 0.75-1.05 | Elite >1.05
1RM = Weight × (1 + Reps/30). One of the most widely used 1RM prediction formulas in fitness, most accurate for 1-12 reps. Note: estimated results are for reference only. Always use safety equipment or a spotter when testing actual 1RM.
The Epley formula has good accuracy within the 1-12 rep range (error margin ~±5%). However, individual differences in muscle fiber type and training experience mean your actual 1RM may vary slightly. Always use safety precautions when testing.
Body weight is used to calculate relative strength — your bench press weight relative to your body mass. A 70kg person benching 100kg is more impressive than a 100kg person lifting the same weight. It's a fairer measure of strength.
Absolutely! Despite the name, the Epley formula works for any strength exercise (squat, deadlift, etc.). Just enter the weight and reps for that exercise to estimate the corresponding 1RM.