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1RM for Bench, Squat & Deadlift
Estimated one-rep max · Bench press
From 225 lb × 5. Exact estimate 253.1 lb, rounded to a weight you can load.
The bench press is the lift these formulas predict best — typically within 3–5% at 1–5 reps. Mayhew et al. was built from bench-press data.
Your rep maxes
The most you could lift for each number of reps, from the same estimate.
1 rep
253.1 lb
2 reps
246.1 lb
3 reps
239.1 lb
4 reps
232 lb
5 reps
225 lb
your set
6 reps
218 lb
8 reps
203.9 lb
10 reps
189.8 lb
12 reps
175.8 lb
Training weights by % of 1RM
Strength · 85–100% · 1–5 reps
| % of 1RM | Weight | |
|---|---|---|
| 100% | 253.1 lb | |
| 95% | 240.5 lb | |
| 90% | 227.8 lb | ≈ your set |
| 85% | 215.2 lb |
Muscle growth · 70–80% · 6–12 reps
| % of 1RM | Weight | |
|---|---|---|
| 80% | 202.5 lb | |
| 75% | 189.8 lb | |
| 70% | 177.2 lb |
Endurance · 50–65% · 12+ reps
| % of 1RM | Weight | |
|---|---|---|
| 65% | 164.5 lb | |
| 60% | 151.9 lb | |
| 55% | 139.2 lb | |
| 50% | 126.6 lb |
Plates for 255 lb — each side
On a standard 45 lb bar. Put the heaviest plates on first.
All seven formulas
Drop in a screenshot from your workout app, smart scale or fitness tracker — the AI reads it and fills these fields for you.
Habit Tracker is where this stops being a one-off number: log the routine there and watch your streak and progress build.
Every 1RM calculator returns one confident number. The seven published formulas agree closely at 3 reps and fall apart at 12 — which is why this one shows them all and warns you past ten.
A set of 3–6 taken near failure is the most reliable input. Twelve reps tell you more about endurance than about your maximum.
A set that stopped with two reps left is not a max-effort set. Counting the reps in reserve keeps the estimate from understating what you can lift.
If the seven formulas disagree by 10 kg, the true number is somewhere in that range. Programme conservatively until a tested single settles it.
Most programmes are written in % of 1RM. The percentage table turns them into weights you can load, with the zone each one trains.
Estimate from a hard set of 3–6 reps, correct it for how hard the set really was, and programme from the rep maxes and percentages rather than chasing the single number.