One Rep Max (1RM) Calculator - Bench Press, Dead Lift and Squat (2024)

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Calculate your one rep max (1RM) for any lift. Your one-rep max is the max weight you can lift for asingle repetition for a given exercise. To lift safely, a one rep max calculator is essential fordetermining what you can handle on the squat rack, bench, deadlift and more.

A one rep max is also a huge factor when training in the Maximal Strength phase of the NASM OPT™ Model - as the weight rangeswill sit in the 85-100% range of your 1RM. Being able to gauge the correct weight to lift will help keepyour workouts intense enough to develop strength.

Once you input the totals of your lifts, you will see a table of ranges that will determine where youareregarding your max lifts. Remember to calculate your 1RM for every specific lift. You don't want toassume that your bench press max will carry over to your back squat max.

Remember, the values are only estimates. Be sure to consult a personal trainer - or become one yourself - to ensure you are lifting safely.Check out our other fitness calculators as well to get the clearest picture of your overall fitnesslevel: BMI Calculator and Calorie Calculator

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4 Ways to Increase Your Bench Press Max

The bench press is one of the most popular ways of building explosive strength and a strong chest. If you are using this one rep max calculator to actively track your max lifts, consider trying these ways to maximize your bench. These tips are meant for experienced lifters. Be sure to never push yourself if you do not have the proper technique, strength, or a safe lifting environment.

Here is a list of 4 ways to increase your bench press max:

Lift with proper form: Kinsey Mahaffey, in this blog on maximizing your bench press, says to properly bench you should: (1) Lie on your back with a neutral spine (not pressing down into the bench, and not over-arching), with feet flat on the floor with the toes straight ahead. Grab the barbell at 1.5 – 2x shoulder width, with hands evenly spaced. Draw in and brace the abs and pull the shoulder blades down and back. (2) Unrack the bar (a spotter can be especially helpful here!) to bring it directly above the shoulders. Lower the bar toward the mid to lower chest, going as low as you can control with good form. (3) Squeeze the abs and glutes and drive through your feet on the floor as you exhale and press the bar back up to the starting position.
Increase Weight & Lower Rep Range: Remember, to increase maximal lifts according to the OPT ™ model, you need to keep your rep range within a strategic amount: Accomplishing this requires maximal efforts and lifting near-max/maximal loads during resistance training—ranging anywhere from 85-100% of a client’s one-rep max—for 1-5 repetitions.
Try Different Set Formats: Horizontal loading - or straight sets - is the typical setup for lifting programs. But you can experiement with different set formats like pyramid sets (as an example). To perform a pyramid set, you would gradually increase your weight for each set while the number of reps decreases in relationship to the uptick in weight.
Train Your Synergists: Don't neglect your synergists, as they assist the primer movers within the bench. These additional muscles to train are the anterior deltoids, triceps, and rotator cuffs. Don't underestimate the importance of accessory work of the synergists for improving your bench press max!

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One Rep Max (1RM) Calculator - Bench Press, Dead Lift and Squat (2024)

FAQs

Is a 315 squat good? ›

Generally, a 315 squat means you're no longer intermediate and you've entered the world of advanced lifters. It's a substantial weight, to say the least, and for many people, it's a big milestone.

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What is the brzycki formula? ›

The most popular formula is the formula from Matt Brzycki, which is weight divided by ( 1.0278 – 0.0278 × reps ). Epley's formula is the weight multiplied by (1 + 0.0333 × reps). Lander's formula is (100 × weight ) / (101.3 – 2.67123 × reps). Lombardi's formula is weight × reps ^ 0.1.

What is hypertrophy gym? ›

Hypertrophy training focuses mostly on developing your muscles. You'll focus on increasing the size of your muscle fibers, developing large muscles in areas that you work out the most. This might be places like your thighs, calves, biceps, or back. Hypertrophy focuses more on moderate weight and moderate repetitions.

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How long should I rest for 1 rep max? ›

Rest periods should remain at 1-5 minutes between each single attempt and load increments typically range between 5-10 % for the upper-body, and 10-20 % for the lower-body exercises. 1RMs should be achieved within 3-7 attempts.

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Is benching your bodyweight good? ›

Arent suggests keeping your expectations simpler: “If you can bench press your body weight, you're doing pretty good,” he says. “If you're a powerlifter, you'll be able to do much more than that. But for most people, that's a pretty impressive thing to do.”

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What percent of people can bench 225? ›

Only 0.075% of the male population can bench press 2:25. That means that if you went out onto the street. and found 1,000 people, less than one of them would be able to bench press 2. twenty five.

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What is the average 1 rep max squat? ›

The average Squat weight for a male lifter is 287 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Squat? Male beginners should aim to lift 141 lb (1RM) which is still impressive compared to the general population.

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How rare is a 315 squat male? ›

There are no definitive statistics for how many people can squat 315 lbs as this is widely based on factors like training experience, body weight and individual commitment to strength training. However, within dedicated training, it's a notable achievement that many intermediate lifters can reach.

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What percent of gym goers can squat 315? ›

Male Standards

Odds of being able to perform the lift	Bench Press	Squat
1:15-1:40	225	315
1:100	300	400
1:10,000	400	575
1:100,000	500	700

4 more rows

Oct 28, 2019

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Is 315 front squat impressive? ›

Front Squat isn't impressive until you're doing 2x BW IMO, but if you hit 315+ in a commercial gym ATG people tend to stare simply because it is so uncommon. [quote]amayakyrol wrote: There are a lot more people that can probably bench 300 than there are that can Front Squat 300.

Is 300 an impressive squat? ›

The answer depends on several factors, including your body weight, gender, age, and training experience. For a novice lifter, squatting 135 kg (300 lb) is certainly impressive.

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