Enter the weight you lifted and how many reps you got. Adiletix estimates your one rep max for the bench press, squat, deadlift or overhead press — and gives you every training percentage off the back of it.
Estimated Bench Press 1RM
113kg
Common formulas put it between 113 and 117 kg
Your training percentages
| % of 1RM | Weight (kg) | Approx. reps |
|---|---|---|
| 100% | 113 | 1 |
| 95% | 107 | 3 |
| 90% | 102 | 5 |
| 85% | 96 | 6 |
| 80% | 90 | 8 |
| 75% | 85 | 10 |
| 70% | 79 | 12 |
| 65% | 73 | 14 |
| 60% | 68 | 15 |
Every rep-max formula is an estimate, and they disagree more the further you get from a single. Treat the number as a starting point and adjust to how the bar actually moves. Not medical advice.
Adiletix tracks your estimated max as you log sets, so your percentages update themselves instead of going stale in a spreadsheet.
Your one rep max is the heaviest weight you could lift once. You do not have to lift it to know it. Take a hard set, count the reps, and work backwards:
1RM = weight ÷ (1.0278 − 0.0278 × reps)
Bench 100 kg for 5 reps and the divisor is 0.8888, which puts your max around 113 kg. At a single rep the divisor is 1.0, because a set of one is your max — there is nothing left to estimate.
This is the inverse of the formula the Adiletix app uses to prescribe working weights, so an estimate from this page and a set weight from the RPE calculator will always agree with each other. It tracks the Brzycki formula almost exactly — both return 1.125× at five reps and about 1.33× at ten.
Accurate enough to program from. Not accurate enough to open a meet with.
The estimate is at its best when the set was five reps or fewer and genuinely close to failure. Take it out to fifteen reps and the formulas start disagreeing with each other by more than they disagree with your actual max — which is why this calculator stops at twelve reps and shows you the spread between two common formulas rather than a single confident-looking number.
Two lifters with the same tested max can produce very different rep counts at 85%, because rep performance depends on fibre type, training history and how much of the lift is limited by grip or conditioning rather than raw strength. No formula sees any of that. Use the estimate as a starting load, then let the bar tell you the truth.
Most strength programs prescribe load as a percentage of your one rep max. The calculator above fills the whole table in for you the moment you have a number; the reps column is derived from the same formula, so the two can never drift apart.
For a fuller breakdown of what each percentage band is actually for, see the weightlifting percentage chart.
Technique notes and step-by-step instructions for each movement in the Adiletix exercise library.
Adiletix updates your estimated max as you log sets, so your percentages stay current instead of going stale in a spreadsheet.