1RM Estimation (Bench Press, Squat, Deadlift)
Estimate one-repetition maximum from a sub-maximal lift using the Brzycki formula.
Barbell, weight plates, squat rack or bench press station, spotter.
- 01Warm up thoroughly: 5-10 minutes cardio, then progressive warm-up sets.
- 02Warm-up set 1: 8-10 reps at ~50% estimated max.
- 03Warm-up set 2: 4-6 reps at ~70% estimated max.
- 04Rest 2-3 minutes.
- 05Test set: Choose a weight the client can lift for 2-10 reps with good form.
- 06Client lifts to failure (last rep with acceptable form) or volitional exhaustion.
- 07Record the weight lifted and reps completed.
- 081RM = weight / (1.0278 - 0.0278 x reps). Auto-calculated in the app.
- More than 10 reps makes the estimate less accurate — increase the weight.
- Poor form on the final reps — only count reps with acceptable form.
- Not warming up adequately — increases injury risk and underestimates true max.
- Always use a competent spotter for bench press and squat.
Bench Press 1RM/bodyweight — Men: >1.5 advanced, 1.0-1.5 intermediate, <1.0 beginner. Women: >1.0 advanced, 0.6-1.0 intermediate, <0.6 beginner. Squat and deadlift ratios are typically higher.
Estimate your one-rep max
Estimates are most reliable at 1–10 reps. The two formulas drift apart as reps rise — that spread is normal.
Free, no account needed. Results are worked out in your browser and are an estimate — a trainer’s full assessment is the reliable version.
Run this test with branded client reports.
GainPT scores 1RM Estimation (Bench Press, Squat, Deadlift) against published normative data and turns it into a clean, GainPT-branded PDF your client keeps. All 47 clinical tests, unlimited retests — free to start, no card required.