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: 135 lb x 5 reps
Calculation: Using Brzycki: 135 / (1.0278 - 0.0278 x 5) = 151.7
Result: Estimated strict press 1RM: 152 lb
Strict press estimates get noisy faster than squat or deadlift, so moderate rep sets with clean form tend to give the most useful signal.
The strict press involves smaller muscle groups and is more sensitive to small form variations. A slight lean-back or leg drive can add 10-15 lb to a set, which inflates the estimated max. Keeping reps in the 3-6 range with strict form gives the cleanest signal.
A strict press uses no leg drive at all. A push press uses a dip-and-drive from the legs to initiate the lift. Push press numbers are typically 15-25% higher than strict press for the same lifter. This calculator is designed for strict press. If you use push press numbers, the estimate will overstate your strict press max.
The strict press is the lightest of the big four lifts. An intermediate male lifter might press around 0.6-0.75x bodyweight. Use the strength level ratings on this page or check the full strict press strength standards for a detailed comparison by age, sex, and bodyweight.
