Max Bench Calculator
Estimated 1RM
Training Weight Chart
| % of 1RM | Weight | Typical Use |
|---|---|---|
| 50% | 79 lbs | Endurance |
| 60% | 95 lbs | Endurance |
| 70% | 111 lbs | Hypertrophy |
| 75% | 119 lbs | Hypertrophy |
| 80% | 126 lbs | Strength |
| 85% | 134 lbs | Strength |
| 90% | 142 lbs | Max Effort |
| 95% | 150 lbs | Max Effort |
| 100% | 158 lbs | Max Effort |
How to Use Your 1RM
50-60%
Muscular Endurance
12-20 reps
65-75%
Muscle Growth
8-12 reps
80-85%
Strength Building
3-6 reps
90-100%
Peak Performance
1-3 reps
Calculate your 1-rep max bench press using 7 scientific formulas. Get training percentages, visual charts, and personalized weight recommendations for strength progress.
What is Max Bench Calculator?
A precision tool that estimates your one-rep maximum (1RM) for bench press using multiple scientifically-validated formulas. Designed for lifters at all levels, it eliminates guesswork in strength training by converting submaximal lifts (weights you can do for multiple reps) into accurate 1RM predictions with visual progress tracking.
Key Features:
✓ 7 Calculation Methods (Epley, Brzycki, etc.)
✓ Interactive Percentage Chart
✓ Training Zone Visualization
✓ Responsive Mobile/Desktop Design
✓ Imperial/Metric Unit Support
How to Use
- Enter Data: Input the heaviest weight you can lift (lbs/kg) and maximum reps completed
- Select Formula: Choose your preferred calculation method (default: Epley)
- Review Results:
- See estimated 1RM
- Check percentage-based training weights
- Analyze the visual progression chart
- Apply to Training:
- Use 85-90% of 1RM for strength sets
- 70-80% for hypertrophy
- 50-65% for endurance
FAQs
Q: Which formula is most accurate?
A: Epley and Brzycki work best for ≤10 reps. For higher reps (10-15), Wathan/Mayhew formulas are preferred.
Q: How often should I retest?
A: Every 4-8 weeks. The calculator helps track progress without maxing out frequently.
Q: Can women use this calculator?
A: Absolutely! All formulas are gender-neutral and based on biomechanical principles.
Terminology Explained
- 1RM (One-Rep Max): Maximum weight you can lift once with proper form
- RPE (Rate of Perceived Exertion): Scale from 1-10 measuring workout difficulty
- Hypertrophy: Muscle growth training zone (6-12 reps)
- Training Percentage: Submaximal weight calculated from your 1RM (e.g., 80% of 1RM)
Pro Tip: Bookmark your results and compare them every 3 months to visualize strength gains. The integrated chart shows your progress trajectory, helping you break through plateaus.