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: Wed, 06/29/2022 - 09:15

I’m 48 just got 315 for 9 , 365 for 3. My all time goal is to get 405. Always wanted 4 plates . Hopefully can get there without getting injured. Feels like a house lol

Posted on: Tue, 06/28/2022 - 18:24

Did 200 for 10 reps and was able to rep 275 once yesterday for maxs

Mike D
Posted on: Fri, 06/24/2022 - 01:25

I'm 70. I finished my 7-week strength building routine. 10 sets of 5 reps beginning at 140 and ending at 210, increasing 10 lbs per week. I did 3 sets of 5 reps at 210 today. My max bench has increased to 255...more than I thought possible. Next week I will begin another 7-week routine at 150 doing 10 sets of 3 reps increasing 10 lbs a week until I can only do 1 set of 3 reps.

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Posted on: Fri, 06/24/2022 - 10:05

Congrats, Mike! Big respect.

Posted on: Thu, 06/23/2022 - 17:37

49 yr old male

Did 265lbs x 5 reps last week

Calculator says 1rm is 309lbs.

Tried 300lbs today x 1 rep and was successful.

Appears to be accurate.

Tom Coonfield
Posted on: Wed, 06/22/2022 - 17:11

17yr Benched 275 for 5 reps

Charlie Christ
Posted on: Tue, 06/21/2022 - 02:03

17 did 245x5. Lifting for 1 year and 4 months

Posted on: Mon, 06/20/2022 - 19:29

I’m 140 body weight and repped 135 for 15 reps apparently my max is 199

Posted on: Mon, 06/20/2022 - 18:19


Posted on: Mon, 06/20/2022 - 14:41

Aged 45

6 reps at 150kg
20 reps at 120kg

I never do 1 rep maxes, ever!

Garrett C
Posted on: Sun, 06/19/2022 - 09:12

I'm 32, I generally do 220lbs at 20 reps for 5 sets and increasing.

Posted on: Fri, 06/17/2022 - 16:40

im 14 and and week ago i maxed 125kg on benchpress. so proud

Sam F
Posted on: Thu, 06/16/2022 - 13:28

8 reps of 110 at 16. We’re starting to get somewhere.

Posted on: Tue, 06/14/2022 - 14:32

I am almost 15 I did 10 reps of 90 lbs

Mike D
Posted on: Wed, 06/15/2022 - 22:00

I am impressed with your interest in weightlifting. Don't stop...follow your interest and establish a good strength-building routine. Some really good advice can be obtained from guys (and girls) on this site. Be diligent with your workout routines and you will definitely see the benefits. Good job!!

Ethan Guy
Posted on: Tue, 06/14/2022 - 11:43

I am 21 years old and weigh 175 lb
Beginning to feel a slight plateau, any suggestions to get past it?

Matt Jones
Posted on: Thu, 06/16/2022 - 16:44

Try a different work out you’ve never tried you’ll feel weak at it at first but keep hitting it till it feels it’s easy then see where your at that’s what I do.

Mike D
Posted on: Sun, 06/12/2022 - 22:26

I'm 70. Today, I completed 10 sets of 5 reps with 200 lbs. I plan to continue until end of week and move to 210 with 10 sets of 5 reps next week. In 7 weeks, my max bench has gone from 200 to 245. I even impressed myself!!

Posted on: Sun, 06/12/2022 - 09:21

Im 44 years old, 92kgs. Currently benching 154 pounds for 4 sets of 8 reps with 80 seconds gap. I dont know if that is good or bad !

Posted on: Tue, 06/21/2022 - 03:00

I’m 44 and was also wondering the same. I’m currently benching 118kg (260lb) 4 sets of 8 with 120 seconds of rest between.

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Posted on: Sat, 06/25/2022 - 09:56

Hassan and DEA, it depends on the experience you have in the gym. Hassan, if you're new to training, and already working with that weight, then you're off to a great start.

DEA, 260 for work sets of 8 is impressive for sure. There are people that can do more, but you're far ahead of many others.

Posted on: Thu, 06/09/2022 - 21:18

I’m 16 and weigh 150 here are my maxes
I calculated my bench it says I should be at 199lb since I rep 135 for 15 any pointers to increase my bench?

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Posted on: Fri, 06/10/2022 - 09:06

We have a bench article coming out soon, Carter. In the meantime, just stick with sets that are challenging in the 3-5 rep range. Assistant exercises such as incline, flat dumbbell press, skull crushers, and dips can all help you as well.

Posted on: Sat, 06/11/2022 - 15:15

Dude, I’ve been rocking 20 rep sets, an I love them! 225 for 20 is a challenge. If your one rep is calculating NEAR 200, then do a couple high rep sets as well as a couple high weight sets… be sure to have a trustworthy spotter who will push you… but challenge that body, man!
Ryan Humiston has great info, and is funny as well. Check him out.

Ethan Guy
Posted on: Tue, 06/14/2022 - 11:40

Yeah bro I got you. I’m 21 and weigh 175 lb. I just got 295 on bench the other day. I’ll give you a few pointers.
1. Eat as much as you can unless you are overweight
2. Study bench press form videos
3. Go to lower reps of high weight try to aim for sets of 5 or 6 instead of 15
4. If you’re up for it go buy some creatine
5. Lastly the day before you one rep max eat plenty and get a good nights rest
Good luck buddy

Jack Heisse
Posted on: Wed, 06/08/2022 - 08:07

I’ve never maxed out on anything before. Been lifting for about a year and gone from 125lbs to 151lbs in body weight. Is that good for a year or should I have gained more weight?

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Posted on: Wed, 06/08/2022 - 09:41

Hey Jack, if you're still lean and you gained minimal bodyfat, that is awesome!

Posted on: Sun, 06/05/2022 - 22:28

Im 14 and I can bench 215, squat 275, and
Deadlift 395

Mike D
Posted on: Thu, 06/02/2022 - 21:20

Well, I did 10 sets of 5 reps at 190 every 90 secs. Anybody know if that is good for a 70 year old guy? I'm moving up to 200 lbs in 2 days. I will keep lifting until I can only do one set of 3. In the past 7 weeks, my max bench has increased from 200 to 230+.

Posted on: Sun, 06/05/2022 - 16:02


Teague Barnett
Posted on: Thu, 06/02/2022 - 17:29

15 years old 170 lbs body weight lifting for 7 months

S: 315
D: haven’t maxed out

Posted on: Wed, 06/01/2022 - 13:13

Body weight 56kg
Good or bad ??

Posted on: Mon, 05/30/2022 - 15:46

15 years old

B: 230

Any good?

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Posted on: Mon, 05/30/2022 - 19:04

At 15, yeah, that's great! At that pace, you got a lot of potential in powerlifting.

Kevin Doran
Posted on: Mon, 05/30/2022 - 15:40

51 years young body weight 167 lifetime drug free 280lb.X 10 reps

Jay Andrew Penn...
Posted on: Mon, 05/30/2022 - 12:56

So I'm 44 and have always done this physco set on shoulder day. Brench 225 x 20, 245 x 10, 255 x 10, 260 x 10, 225 x 10. This is just a warm up. People think im crazy. Thoughts? It makes me happy.

Adnan Agha
Posted on: Sun, 05/22/2022 - 09:12

57 years old. Training for 22 years

Bench max 295lbs
Bench 14 reps with 220lbs
Deadlift 450lbs
Squat 355 lbs

Lois Perkins
Posted on: Fri, 05/20/2022 - 17:56

Posted on: Friday 5-20-2022
Age 49
Height 5’7
BW 205
Max bench 240x3
Not lifted since 2018. Back at 2 months and finished last 3 sets @bench with 135 x 10, 135x9, 145x5. Really want to max over 200 again but any overhead work for back/shoulders is painful for days. Any suggestions on optional exercises to supplement?

Posted on: Tue, 05/24/2022 - 12:37

Google Ufpwrlifter routine. Bench 3 times a week. I’m 45 years old. I started March 12,2022. I had a max of 225 lb. Today I just hit 265x5. It’s amazing.

Posted on: Wed, 05/25/2022 - 12:16

Yes That is amazing keep it up and remember to have fun!

Posted on: Sat, 06/04/2022 - 14:09

Update. This program has put 80 lbs. on my bench in 3 months. Today I maxed out at 305lb.

Benjamin Peightal
Posted on: Fri, 05/20/2022 - 11:51

Age: 45 been training again for 5 months
Weight 247
225 for 8 reps bench
285 max bench
405 deadlift
315 squat for reps

these are my comeback numbers so far, in 2018 I had the following numbers prior to injury
335 x 2 bench
225 x 17 bench
405 x 16 deadlift
560 deadlift
510 squat

I plan on getting bigger numbers than prior to injury.

Timothy French
Posted on: Thu, 05/19/2022 - 19:42

Age: 20
Weight: 201
225 for 4 reps
250 for max
Is this pretty good?

Posted on: Mon, 05/23/2022 - 18:25

Age: 19
Weight: 185
Max: 250
Doesn't really matter if it's good or not, we could both do much better.

Posted on: Wed, 05/25/2022 - 12:19

No that is AWESOME

James Taylor
Posted on: Mon, 05/23/2022 - 23:08

It’s definitely pretty good strength, significantly stronger than the general population and great for your age. Weight to strength ratio for lifters is rated intermediate by bench press standards.

Posted on: Thu, 05/19/2022 - 15:47

31 years old and recently did a missive life change. I was tired of being obese and since January have lost over 40 Lbs. I am now 5'9 1/2" and weigh 204. Did a 1RM last week and felt so darn good. Hit 190 LBs and threw it up easier than expected. This may not seem like much but since some rotator cuff issues in 2019 my right shoulder has a tendency to lose control and stop my sets early due to one sided weekness. I have been vigilent and am now getting to the point where I don't feel too held back. Here's to hoping in 4 weeks I can hit 205 LBs or more. Hoping to get back to my swole highschool linebacker physique. Back then I was pushpressing 245 LBs real reps at 185 LBs. Keep grinding fellas!

Daniel T
Posted on: Thu, 05/19/2022 - 11:10

Age 20
BW 153
Height 5’6
Max bench 285x1, 225x8

Jonathan Black
Posted on: Sun, 05/15/2022 - 20:28

Age 39
Weight 250
The estimator said 458lb max and today I finally had a spotter to test it. I was able to grind out 460lb without my butt leaving the bench. I was surprised at the accuracy of the estimate.

Posted on: Sun, 05/15/2022 - 20:25

37 yrs old
275x8 = 349lbs 1rm

Keep on pushing baby. Always make those gains!