Bench Press Calculator
Bench Press (1RM) Calculator Instructions
This bench press calculator can be used to work out your approximate 1 REP MAX bench press. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 REP MAX. Obviously, these figures are not 100% accurate.
To use the bench press calculator simply enter the weight in the first box provided and select the number of reps from the drop down box. For example, if I benched 225lbs for 10 reps I would enter 225 and select 10 reps. The bench press calculator works in both pounds and kilograms.
Post your numbers in the comments below!
8.9K Comments
I’m 64 and weigh 180. I can bench 175 11 times. How accurate are these calculators in your opinion? I really do not want to try and max out at my age but it’s kind of nice to know what my max would be
Hey Steve, I won't guarantee it down to the pound, but it will be close enough to assume a reasonable estimate.
I am 15, and i weigh 126lb, today i benched 200 pounds for 2.5 reps, is that something i should be proud of? How good is this? I’m 5’9 so it doesn’t look like i even workout which sucks lol!
Hi Tim, I am going to share the same exact answer I shared for someone else that asked a question much like this.
Assuming you're male (apologies if not), it's believed that 4.05 people on the planet are male. 15% of those men train regularly, making the new number around 607.5 million. A third of those men train regularly enough to fulfill strength potential or have genetic potential that makes them strong enough to bench press their bodyweight already. Now, we are at around 200,000,000. That is roughly 5% of all men on planet Earth.
Those numbers are for adult men that can bench their bodyweight once, you're a teenanger and are doing over 70 pounds more for reps. You may not be the strongest teenager in the world, but yes, be proud, but also don't settle. Set bigger goals and keep chasing.
I did 100kgx12 it says my 1rm is 139, I did 135x1
That is a very close comparison, Olaf. Strong numbers as well! Thanks for reading M&S!
I am 16 and weigh 175 and just did 225 for 7! Is this something i should be proud of?
I did a little research for you, KS. Assuming you're male (apologies if not), it's believed that 4.05 people on the planet are male. 15% of those men train regularly, making the new number around 607.5 million. A third of those men train regularly enough to fulfill strength potential or have genetic potential that makes them strong enough to bench press their bodyweight already. Now, we are at around 200,000,000. That is roughly 5% of all men on planet Earth.
Those numbers are for adult men that can bench their bodyweight once, you're a teenanger and are doing 50 pounds more for a set. You may not be the strongest teenager in the world, but yes, be proud, but also don't settle. Set bigger goals and keep chasing.
I touched 245 for the first time today and did it for 4 reps which still sets my max around 275, so this calculator seems very accurate. but thank you so much for all that information, I will shoot to hit 300 and be very proud!
Keep us posted on how you progress. Would be great to see your updates here!
I'm 16 and can do 120kg for 5, almost 6. Is 140kg worth a try soon? The calculator says my max is exactly 140kg
Hey Finn, I would test myself with 130 first and see how that goes. If it goes up easy, then yes, 140 is definitely within reach. Make sure you have spotters just in case, but I hope you'll share an update on how it went. Thank you for reading M&S!
This bench press calculator is spot on. I can do 255 pound bench press fo 12 repetition. The calculation says I can do 350 it is spot on . I am 69 years old my goal is 365 I can bench press 315 for 4 repetition. My question is what would be the warm up sequence for me to reach at 365 the other question would you cut your volume in half a week before I attempt to try the one rep max or the 365
Glad the calculator is accurate for you, Tony, and big respect for the numbers at your age.
Warmups should be minimal. Just enough to feel the weight and get blood to the muscles. If I was you, I would do sets of 3-5 up until 225. Then from 275 up, I would only do singles. And yes, restrict the volume so you are best prepared for the max attempt. Best of luck, and thank you for reading M&S!
At age 62 and a body weight of 245 I bench 425
Is it worth a shot to try 100kg next push day (in 4 days) if today I benched 80kg for 7 reps with potentially 1 rir (no spotter so I called it off for safety)?
Hi Aron, with a spotter, yes. It would be worth it. Don't go to failure on any of your warmups. Make sure you leave energy in the tank for that big lift. But if it was me, I would give it a shot as long as a spotter was there.
i pressed 120 kgs for 6 reps today can i press 140 kgs?
Hi there, it depends on the person. Some are stronger for reps while others excel at single rep power. I do believe it is worth an attempt. I am very confident you can do 130 and potentially 135. If you attempt it, use 135 as your gauge before attempting 140. I hope it goes well, and thank you for reading M&S!
Hit 225lb x 2 at age 64. First time north of 225lb since my early 30s. Goal now is to maintain this strength while dropping 7 to 10 pounds. Creatine and bench press 3x a week made the difference.
Love it, Rich! We are here for support and guidance as you work towards your new goal. Thanks for sharing and reading M&S!
Right now i have 80kg for 7 and 90kg for 2 also 85kg for 3.5 reps how should i move forward now? Should i go for 95 or get abit stronger with 90 and 85? My goal is 100kg and im around 174cm and 67kg bw
Hi Mishalok, thank you for reading M&S!
I would stick with 90 and even do more with 85 first. If I was in your position, I would train until I could 85 for 5, then set a goal for 90, etc. Once you can do 90 for 5, I believe you have a shot at 100. I hope this helps!
Yo thanks for the info 2 days ago i got 2 new prs 85kg for 5 reps and then 90kg for 3 still looking forward to that 100kg goal
If you got 90 for a triple, I am very confident that 100 will happen. Keep us posted!
If I can hit 190 for 3 sets of 5 you think I can do 225
Hey Brooks, if I hit 190 for 3 sets of 5, then I would feel very confident giving 225 a run as long as I had a spotter. I say you can. The important thing is that you think you can do it. The mental component can mess people up. So, if you give it a go, hold that bar as if it is a formality. Good luck, and thanks for reading M&S!
Most definitely, i was in that same rep range doing 6x4 with 195 and i ended up hitting 225 2 weeks after.
I’ve been lifting for 1 and a 1/2 years now and I can bench 255 pounds for one rep, hoping to get 275 by the end of the year. I’m 16, 6 foot 3 and 204 pounds
We love to see it, Danny! Keep us posted on that road to 275, and thanks for reading M&S!
I’m 51 and 3 years ago had open heart surgery. 2 1/2 years ago I started hitting the gym. I’m now able to do 250 for 12 with a one rep max of 350. My goal is to hit 365 this year.
Absolutely amazing, Jake! So glad you're training and getting better. Keep us posted on your road to 365, and thank you for reading M&S!
I have been working out for a little over two years and I'm having trouble gaining weight I'm having trouble with my meal prep and not eating enough food I weigh about 146 and I would like to get up to 180 any advice would help
Hi, Jermaine. Thank you for reading M&S! This guide could help. Check out the link below!
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
I’m 18 and have been lifting for just under 2 years. Just hit 285 at 5’11 and 170 lbs, hoping to get 315 by the end of this year
Keep us posted on your progress, Adam! That is incredible strength for your age.
I am 70 years old and just hit a 275 x 2 bench press Aso just did a 350 pound deadlift june 30th.
That is amazing, Norm! We appreciate the inspiration. Thanks for reading M&S!
Had major shoulder surgery at 18. Didn't lift again till 54. Now I am 59. Can do 225x40. 275x20 and 315x15. 1rm not sure . Most I have went up to is 445. But I am 6ft2 330. So not super impressive but not bad. Tend to get a twinge in my elbow at that weight. My goal when I came bad was 225x10 and a max of 315. Back when I lifted no creatine. 100percen5 natural just creatine. Should I shoot for 5 plates. Deadlift 720 and squat around 600.
Hi Bob, impressive numbers. If that elbow gets taken care of, go for the fifth plate!
I’m 15 and weight 125lbs. I can do 6 reps of 185lbs and the calculator estimated me at 222lb max bench. Happy to say I ended up getting 225lbs for 1 rep.
Congratulations, Wyatt! 2 plates at 15 years old is amazing! Keep us posted as you get stronger.
I am 55 and can do 120kgs for 5 reps, and 1RM is 135kgs.
Impressive AW! What's your next goal if you have one?
What's your body weight?
It's impressive
M&S culture of weightlifting fun and enjoyment thanks to have you , today on The Bench I was 310-23×5 about my average but very good time and skill the weight is yours work hard and achieve your goals , I thank you all .
Good way to start my day. Thanks for checking in, Marques!
I did 225lb for 3, i will try 250
Cheering you on, SJ. Keep us posted on how you do!
hit 240x4 @165 bodyweight 20 y/o 5'9 240 was my 1rm 12/23/25 hoping for 250x5 end of July and hoping for 300-305 as a 1rm in August