Bench Press 1RM Calculator
Enter the weight and reps from a recent bench press set to estimate your one rep max, then see how your bench compares with strength standards for your sex and bodyweight. You'll also get working weights for 5×5 and 3×8 programs.
Benching 1.0× bodyweight is a widely recognized intermediate milestone for men; 0.75× bodyweight for women. Advanced lifters achieve 1.5× bodyweight, while elite powerlifters exceed 2.0× bodyweight.
Estimated Bench Press 1RM
Intermediate (1.24× Bodyweight)Based on your set of 80 kg for 5 reps using the Epley formula. Your strength-to-bodyweight ratio is 1.24×.
5 × 5 Working Weight
75 kg
~80% of 1RM (strength hypertrophy)
3 × 8 Working Weight
67.5 kg
~72.5% of 1RM (hypertrophy volume)
Strength Category
Intermediate
Men's powerlifting classification
Bench Press Strength Standards
| Classification | Men (Ratio) | Women (Ratio) | Standard Description |
|---|---|---|---|
| Beginner | 0.50× BW | 0.25× BW | Learning technique and neuromuscular coordination |
| Novice | 0.75× BW | 0.50× BW | Regular training for several months with steady progression |
| Intermediate | 1.00× BW | 0.75× BW | Solid strength foundation (bodyweight bench press) |
| Advanced | 1.50× BW | 1.00× BW | Years of dedicated strength training |
| Elite | 2.00× BW | 1.25× BW | Top competitive powerlifting strength class |
Strength standards compiled from competitive powerlifting and strength training data (Kilgore, Rippetoe & Pendlay).
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use Bench Press 1RM Calculator
- 1Select your biological sex and enter your current bodyweight.
- 2Enter the weight lifted and repetitions completed (1 to 10 reps give peak accuracy).
- 3Review your estimated 1RM calculated via the Epley formula.
- 4See your strength standard classification (Beginner to Elite) and working weights for 5x5 and 3x8.
Strength standards explained
Standards categorize lifters based on strength-to-bodyweight ratios. Beginner reflects novice gym-goers (<3 months), Intermediate reflects dedicated lifters (1–2 years), and Elite reflects national competitive powerlifters.
Frequently Asked Questions
What is a good bench press for my weight?
Benching your bodyweight is a common intermediate milestone for men; around 0.75× bodyweight for women.
How can I increase my bench press?
Train it 2 to 3 times a week, add weight gradually, and strengthen triceps and shoulders.
Should I test my bench 1RM alone?
No. Always use a spotter or safety arms for heavy singles.
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Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water