Strength levels for a 200lb male, age 30 lifting 253lb · enter your details.
Brzycki algorithm
| Reps | Weight (lb) |
|---|---|
| 1RM | 253lb |
| 2RM | 246lb |
| 3RM | 239lb |
| 4RM | 232lb |
| 5RM(current) | 225lb |
| 6RM | 218lb |
| 7RM | 211lb |
| 8RM | 204lb |
| 9RM | 197lb |
| 10RM | 190lb |
| 20RM | 119lb |
Based on 253lb estimated max
| Intensity | Weight (lb) |
|---|---|
| 100% | 253lb |
| 95% | 240lb |
| 90% | 228lb |
| 85% | 215lb |
| 80% | 202lb |
| 75% | 190lb |
| 70% | 177lb |
| 65% | 164lb |
| 60% | 152lb |
| 55% | 139lb |
| 50% | 127lb |
Input: Input set: 185 lb x 5 reps
Calculation: Using Brzycki: 185 / (1.0278 - 0.0278 x 5) = 207.9
Result: Estimated bench press 1RM: 208 lb
Bench press estimates are usually cleanest when the set stays in the 3-10 rep range, with 5 reps often acting as the sweet spot.
For most lifters, a hard set somewhere around 3-10 reps works best, with 5 reps often being the cleanest compromise between load and fatigue. In a 2006 Journal of Strength and Conditioning Research study on chest press and leg press, 5RM data produced the strongest 1RM prediction accuracy.
Bench press strength depends on bodyweight, age, sex, and training experience. As a rough guide, an intermediate male lifter might bench around 1.0-1.25x bodyweight. Use the strength level ratings on this page or check the full bench press strength standards for a detailed comparison.
A larger arch shortens the range of motion, which can allow more weight or reps on the same set. The calculator does not account for arch. For consistent tracking, use the same setup every time so your estimates reflect real progress rather than technique changes.
