The Muscle & Strength bench press calculator can be used to work out your approximate 1 REP MAX bench press. These figures are not 100% accurate, but it serves as a good guide!

Bench Press Calculator

Lbs Kgs

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!

Recommended Bench Press Resources:

Posted on: Tue, 01/31/2023 - 19:57

Just turned 55 in 12/2022. Height 6'3" - weight 275 Current flat bench stats - 225 - 30 times 315 - 10 times Max bench currently around 385...scared to go heavier and hurt shoulder. TRT is a wonderful thing...recommend it highly.

Posted on: Tue, 01/31/2023 - 14:00

Why can't I hit 405? I can get 315 for 10 and the calc says I should be able to hit 405. When I get to 365 I can only get 3 reps, so the calc for that says max like 386, which is currently accurate. Help me get to 405 pls lol.

M&S Team Badge
Posted on: Tue, 01/31/2023 - 20:33
Posted on: Sat, 01/28/2023 - 14:47

205 for 12 reps. Just trying to build back up 1 year post shoulder and bicep tenodesis surgeries. Happy with progress so far. 6'0" 195 lbs, 53 yrs old.

Rick G.
Posted on: Fri, 01/27/2023 - 18:08

63 years of old working towards another meet later this year I could be 64 years old by then. I weigh 269 and bench today 385 for 4 sets of doubles and and 5 th set 4 reps. Looking forward to a new age group 65 to 70 age. Should take all the records as I did at 60. Calculator is pretty accurate!

Thepapachad tiktok
Posted on: Sat, 01/28/2023 - 13:24

That’s incredible!

Jeff Moesta
Posted on: Mon, 01/30/2023 - 05:58

That’s incredible!!!

Posted on: Thu, 01/26/2023 - 20:20

On my 63rd birthday 245X3

Posted on: Thu, 01/26/2023 - 15:05

65 years old
205lbs for 8 reps = 260lbs RM (projected). Won’t see it because the joints just can’t take it anymore.

Yo wo
Posted on: Thu, 01/26/2023 - 04:02

15 year old
68 kg

Started 6 months ago, 1RM 76 kg. Rn my exams are going on so I've not been able to be consistent and not made much progress for the last 2 months. Hopefully will get to 100kg before Feb 2024.

Posted on: Wed, 01/25/2023 - 15:16

25, weigh 187 can bench 225 for 10 and 275 for two reps really hoping to get to 315 one day

Posted on: Tue, 01/24/2023 - 12:30

Im 17 and weigh 71kg. Last week I tried doing heavy bench and hit 110kg x6 and was just thinking what my pr would be. Apparently its supposed to be 130kg, well damn. My pr atm is 115kg x2, haven't gone heavier

Posted on: Tue, 01/24/2023 - 06:18

Hi All,
Just started in the last 3 months have increased my max by around 25kgs.
From 100-125.
Current stats 6ft 95kg
Understand that progression will be a lot slower moving forward.
But currently training 3 times a week with bench 110kg sets 4 x4-5
120 x2 for 3-4 sets. Looking to increase as my max goes up.
I know this is how long is a piece of string type question. But have people found to be bench gains on a monthly or fortnightly basis. I was hoping for 5kg a fortnight at a stretch maybe monthly. Appreciate any feedback cheers

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Posted on: Thu, 01/26/2023 - 20:05
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Posted on: Thu, 01/26/2023 - 20:05
Posted on: Mon, 01/23/2023 - 16:20

14 yr old

Don’t have enough weight for 1rep max so want a rough guess
100kg for 3

Posted on: Fri, 01/20/2023 - 22:52

Im 23 and weigh 162 lbs.I was wondering how I can get to benching 225lbs for 1 if my current 1 rep max is 200 lbs, but according to the calculator I can potentially bench 239 for 1. Do I need to improve my form?

M&S Team Badge
Posted on: Tue, 01/24/2023 - 07:10

Form, getting yourself used to the heavy weight, doing negatives, there are plenty of ways. We also have this that could help.

Peter S
Posted on: Fri, 01/20/2023 - 15:35

19 years old 6ft 200lbs

I can hit 225 for 5 reps. Max is 250 and I started about 8 months ago.
Good or nah?

Wyatt Dub
Posted on: Mon, 01/23/2023 - 23:45

Solid. A good base to build from. Benching around your body weight is a good start.

Posted on: Fri, 01/20/2023 - 11:21

age: 15
height: 5'10
weight: 165
max is 200
my goal is 2 plates by the end of the school year, anyone know the quickest way to raise your max and if my goal is possible?

Posted on: Wed, 01/18/2023 - 22:57

i’m 16
103lbs (fast metabolism)
and i only bench 75
is that bad cause i just started working out for real

M&S Team Badge
Posted on: Fri, 01/20/2023 - 08:21

Not bad at all, Thomas. Keep at it, and it will be sure to go up.

Posted on: Sat, 01/14/2023 - 14:30

Age 62

5'7" ht
90 kg bw

240 lbs 1 RPM BP

185 lbs x 10 = high school BP assessment

PE teacher and former Olympic weightlifter

SuKma Deek
Posted on: Wed, 01/11/2023 - 19:19

Hey everyone,
I recently hit 320 as a max but am struggling to rep 225 for more than 7 reps. Am I doing somthing wrong or is my endurance just lacking? Maybe im just old as I'm no longer a spring chicken at 53;)

M&S Team Badge
Posted on: Fri, 01/20/2023 - 08:25

It could be how you've been training. If you keep training with super heavy weight, but don't devote enough time to focus on higher rep sets, then it is muscular endurance. You would have to shift your training.

Training hard at 53 is awesome. Don't let age stop you from shooting big. The person writing this isn't that far behind you.

Posted on: Tue, 01/10/2023 - 20:10

I’m 17 with a max of 210. I used to be able to do 185 for 7 but I took a two month break. No I’m struggling to do 175 for 5. I find myself doing less weight for less reps every couple weeks. Idk what to do bc I work out at least 4 times a week

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Posted on: Fri, 01/20/2023 - 08:22

How are you training, David? I don't need a full program, but can you share a split on how you are training on those four days, and when you take days off?

Posted on: Sat, 01/21/2023 - 02:17

Push, pull, legs, rest, upper body (2 exercises of each upper body part) lastly legs and shoulders. Bench press is the only thing I'm struggling with.

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Posted on: Wed, 01/25/2023 - 08:34

Try this - Pull, Push, Rest, Legs, Upper Body, Rest, Rest. Unless you're splitting up quads and hamstrings, you don't need two leg days, and those could be taxing the body more. Also, the extra shoulder work may be affecting your ability to bench. The shoulders are very involved in your bench. Front delts help the pecs, side and rear delts help stabilize and support the shoulder.

Mike D's Mom
Posted on: Wed, 01/04/2023 - 00:45

Working on benching 65 lbs, it's difficult but I'll get there!

Mike D
Posted on: Sat, 01/07/2023 - 21:39

Congrats mom! Keep up the hard work.
Love your son,
Mike D

Randy Benson
Posted on: Sat, 12/31/2022 - 21:33

I just turned 72 last month, and going into this new year, I've decided to revisit weightlifting - something I have not done in over 40 years. I found this nifty little tool the other day, and I've been playing around with it as I begin my journey. Given my age and the condition of my joints and bones, it's unlikely I'll ever be trying any single max effort lifts. If I did, I'd no doubt be paying a visit to the ER, and the missus would not be thrilled!

Wyatt Dub
Posted on: Mon, 01/23/2023 - 23:40

A lifting shirt?

Mike D
Posted on: Sat, 12/31/2022 - 13:01

Hey guys an update. I'm 70 years old with a former bench max of 280. I am able to hit 5 reps of 225 which should be 270 but I was only able to hit 245 as a max. Please advise, thanks.

Posted on: Sun, 01/08/2023 - 11:16

Hi Mike,
perhaps you pre-exhaust yourself efore trying the 1 rep max? Perhaps you do those 5 reps with 225 and then you try the 270?
Do 2 reps with 225, then one rep with an intermediate weight (let's say 245) and then try.
Anyway, respect. I mean, 5 reps with 225 at 70 sounds really nice.

Richie Mak
Posted on: Mon, 01/09/2023 - 07:15

225 for 5 reps is absolutely fantastic for a man of 70. Most of the young guys in the gym struggle to get those numbers. Being you can hit 225 for 5 reps and your ORM is 245 it’s a little off should be slightly more at those amount of reps with 225. BUT none the less your numbers are fantastic just keep on pushing and try to increase your reps with 225 which will in turn up your ORM.

Mike D
Posted on: Fri, 12/30/2022 - 21:13

I experienced that a my 275 bench on a smith machine equals around 250 with barbells...about 10% difference. My problem is that I have no spotter. If I can get the weight off the standard, I can usually do 3-5 reps. Unfortunately, I can only get 275 off the standard without assistance. I think my max bench on a smith machine would be around 305 with a spotter. I can get 10 sets of 3 at 250 without any issue and 4 reps at 275. Not asking for advice...just venting!!! I hoped to achieve a max bench of 305 when I turn 71 in April. Guess I need to work harder!!

M&S Team Badge
Posted on: Sat, 12/31/2022 - 19:02

Whether it's asking or venting, we're here for you, Mike. Congrats in advance on that 305. I got faith.

Happy New Year, and thanks for reading M&S!

A. Nellsechs
Posted on: Sat, 12/31/2022 - 21:05

Mike, if you are able to bench heavier on the smith machine, this is a great way to activate the chest muscles beyond what you might be able to do on a free weight bench. In the past, I've found smith machine to be very helpful in overcoming plateaus, particularly when used for incline bench. I'm sure its different for everyone, but just my 2 cents. Good luck on the 305!!

Posted on: Thu, 01/19/2023 - 22:02

Mike D - love hearing the 225 x 5 at age 70.

Just turned 50 and got a chip on my shoulder to see how close i could get to levels i hit in my 20s.

I am not sure I will try a 1-rep max, as I am a bit paranoid about injury, which takes longer to come back from these days.

Max 225 reps all time was 13 in my 20s.
Just did 225 x 9 today. Getting there.

I really like the athleanx youtube videos on what exercises to avoid to limit injuries, and some techniques to avoid wrist and shoulder issues.

I try to do a calendar week schedule, where I only do each muscle groups just once per week. The extra recuperation time seems to help. As does creatine in ky preworkout drink.

Weigh 200 and cant seem to shed dad bod weight easily, as i would rather be 180-185lbs. Maybe by time i turn 51!

Thanks for being an inspiration…looking forward to staying active thru my 70s!

Posted on: Tue, 01/24/2023 - 11:07

First thing you need to realize, is that the bar alone on a smith machine is 20 lbs, not 45 like a standard olympic bar. Do your math with the real number, not what you think you should be able to lift.

Posted on: Fri, 12/30/2022 - 12:06

I can rep 9 x 140kg (308.6lbs)
Calc says my one rep max is 182kg (401lbs)
I'm not even close. My 1 rep max is 165kg (364lbs)
It was accurate when I was at lower weights, but not even close now.

Posted on: Fri, 12/30/2022 - 18:42

That sounds accurate. I could do 9x140 and a 1 rep of 185 a few years ago. Cheers

Seymour Buttz
Posted on: Sat, 12/31/2022 - 11:27

It's not the weight sirrah, it's the number of reps. I have pretty much the same max and it's completely consistent with what the calculator says my 5 rep max equates to. Not sure why you expect 9 reps to be even close.

Posted on: Tue, 01/03/2023 - 16:00

Years of experience mate. It does work

A. Nellsechs
Posted on: Sat, 12/31/2022 - 21:01

At a certain point, I think the number of reps you get is determined more by your endurance and cardiovascular health than by your 1rm. I've done 3 plates (315 here in the states) for 16 reps, my all time best. The calculator says ths would be a 474 lb max, but the heaviest I've ever been able to do is 425 lbs for 1 rep. I am nowhere close to 474 lbs at present. I've personally found this calculator to be most accurate when determining a 1 rep max based on a 5 rep max.

Wyatt Dub
Posted on: Mon, 01/23/2023 - 23:47


Posted on: Wed, 01/04/2023 - 18:25

I could imagine that you maybe didn't peak that day. Another reason could be that you trained more specific for the rep range above 8. And even if both of those don't effect you, you could just have bad genetics when it comes to a 1 rep max. I find those numbers helpful but tend to be able to bench even more in a 1 rep max.