1Rm Bench Calculator

Step-by-Step Guide for Using the 1RM Bench Press Calculator

Step 1: Access the Calculator Interface

Open the 1RM Bench Press Calculator on your preferred device. Ensure that you have access to the calculator’s input fields, where you will enter the necessary data.

Step 2: Input the Weight Lifted

Locate the input field labeled Weight Lifted (lbs/kg). This field requires you to input the amount of weight you lifted during your bench press session. Enter the weight using the appropriate unit (either pounds or kilograms). Note that the calculator requires a minimum weight of 1 and a maximum of 1000 for validation, with increments of 0.5.

Step 3: Enter the Number of Repetitions

Find the input labeled Repetitions Performed. Here, you should provide the number of repetitions you successfully completed at the entered weight. The valid range for repetitions is between 1 and 20, and you must input whole numbers.

Step 4: Select the Calculation Formula

In the field labeled Calculation Formula, select the formula you wish to use to estimate your one-rep maximum (1RM). You will have three options: Brzycki, Epley, and Lander. Choose the formula you are most comfortable with or prefer for calculating your 1RM.

Step 5: Review the Results

After inputting the necessary information and selecting your desired formula, review the results provided by the calculator. The output will display your calculated 1RM using the selected formula:

• Brzycki 1RM: This displays the estimated 1RM using the Brzycki formula when it is selected.
• Epley 1RM: This shows the calculated 1RM based on the Epley formula, if chosen.
• Lander 1RM: This provides the Lander formula’s estimate for your 1RM, applicable if that formula was selected.

Additionally, the tool will calculate training percentages based on your selected formula’s 1RM estimate, helping you in planning your training regimen based on percentage-based intensities.

Step 6: Utilize Your Calculated 1RM

With the calculated one-rep maximum, you can tailor your strength training program more effectively, whether for assessing your current strength level, scheduling future lifts, or setting performance goals.