§ 01
Strength
Clinical fitness assessment

1RM Estimation (Bench Press, Squat, Deadlift)

Estimate one-repetition maximum from a sub-maximal lift using the Brzycki formula.

Equipment

Barbell, weight plates, squat rack or bench press station, spotter.

The protocol
  1. 01Warm up thoroughly: 5-10 minutes cardio, then progressive warm-up sets.
  2. 02Warm-up set 1: 8-10 reps at ~50% estimated max.
  3. 03Warm-up set 2: 4-6 reps at ~70% estimated max.
  4. 04Rest 2-3 minutes.
  5. 05Test set: Choose a weight the client can lift for 2-10 reps with good form.
  6. 06Client lifts to failure (last rep with acceptable form) or volitional exhaustion.
  7. 07Record the weight lifted and reps completed.
  8. 081RM = weight / (1.0278 - 0.0278 x reps). Auto-calculated in the app.
What to watch for
  • 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.
Normative scoring

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.

Run it with GainPT

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.