Estimating your bench press one-rep max (1RM) safely involves using submaximal testing methods, like repetition-based formulas (Epley or Brzycki) or RM tables, to avoid the risks of lifting maximal loads.
To learn exactly how to apply these methods step by step, keep reading for a detailed breakdown.
Methods to Estimate Your Bench Press 1RM Safely
Estimating your one-rep max (1RM) without directly testing it allows you to gauge your strength progress while minimizing injury risk.
Two of the most reliable approaches involve using submaximal testing with estimation formulas or referring to repetition maximum (RM) tables.
Both methods provide accurate estimates without requiring you to lift at your absolute limit, making them safer and more practical for regular use.
Submaximal Testing with Estimation Formulas
This method predicts your 1RM based on how many times you can lift a submaximal weight before reaching controlled fatigue.
It’s widely used because it allows for accurate strength assessment without the strain of lifting at full capacity.
Instead of attempting a dangerous max lift, you simply choose a challenging but manageable weight and perform as many reps as possible while maintaining proper form.
Step-by-Step Process
- Choose an Appropriate Weight – Pick a weight you can lift for at least 3 but no more than 10 reps while maintaining strict form. The higher the rep range, the more room for error in estimation, so ideally aim for 3-8 reps for the best balance of accuracy and safety.
- Perform the Exercise – Complete as many reps as possible with controlled movement, stopping when you reach fatigue but before form breaks down.
- Record the Data – Note the exact weight used and the number of reps completed. These two values will be used to estimate your 1RM.
Common 1RM Estimation Formulas
Several formulas can be used to calculate your estimated 1RM, with the Epley and Brzycki equations being the most widely accepted:
- Epley Formula: 1RM = Weight × (1 + Reps / 30)
- Brzycki Formula: 1RM = Weight × (36 / (37 – Reps))
Example Calculation
If you bench press 100 kg for 8 reps, applying both formulas provides an estimated 1RM:
- Epley Formula: 100 × (1 + 8 / 30) = 126.7 kg
- Brzycki Formula: 100 × (36 / (37 – 8)) = 124.1 kg
Since different formulas produce slightly varied results, it’s best to average them or use the method that aligns most closely with your training experience.
Advantages of This Method
- Lower Injury Risk – Eliminates the dangers of testing a true 1RM, which can lead to muscle strain or joint stress.
- Solo Testing – Does not require a spotter, making it convenient for lifters training alone.
- Quick and Simple – Only requires a basic calculation, making it easy to track progress over time.
Using Repetition Maximum (RM) Tables
RM tables offer another practical way to estimate your 1RM by correlating a given rep maximum (such as a 5RM or 10RM) to an estimated max lift.
These tables are based on empirical strength data and provide a fast reference without requiring calculations.
How It Works
Instead of using a formula, this method relies on real-world strength comparisons.
After determining the heaviest weight you can lift for a specific rep count, you check an RM table to find the corresponding 1RM estimate.
Step-by-Step Process
- Determine Your Repetition Maximum – Lift progressively heavier weights until you find the heaviest load you can lift for a given rep count, such as 5 reps (5RM) or 10 reps (10RM).
- Refer to an RM Table – Use a pre-established conversion chart to estimate your 1RM based on your tested rep max.
Example Calculation
If your 5RM is 85 kg, an RM table might estimate your 1RM to be approximately 100 kg.
The values in these tables are derived from averages, so individual results may vary slightly based on factors like muscle endurance and lifting technique.
Advantages of This Method
- No Math Required – Just find your rep max and look up the corresponding 1RM.
- Efficient and Time-Saving – A straightforward way to gauge strength without the need for multiple calculations.
- Great for Beginners – Provides a quick and easy benchmark without requiring advanced knowledge of formulas.
Both of these methods allow you to track your strength progress safely while avoiding unnecessary risks.
By using estimation formulas or RM tables, you can monitor your performance and make informed adjustments to your training without putting your body under excessive strain.
Safety Considerations When Estimating Your 1RM
Estimating your one-rep max (1RM) safely requires more than just choosing the right method—it also involves using proper equipment, maintaining strict form, and taking precautions to reduce injury risk.
Even though estimation methods eliminate the need to lift at maximal loads, poor setup or technique can still lead to strains, failed lifts, or long-term joint stress.
Prioritizing safety ensures accurate assessments while keeping your training sustainable.
Proper Equipment and Setup
The right equipment can be the difference between a safe testing session and a dangerous lift.
When estimating your 1RM, having protective measures in place is essential, especially if you train alone.
Safety Bars and Power Racks
Using a power rack with adjustable safety bars is the best way to create a fail-safe environment when bench pressing without a spotter.
Position the safety bars just below your chest height so that if you fail a lift, the barbell won’t crush your torso.
Before testing, practice lowering the bar to ensure it rests on the safety bars at the bottom of the lift without compromising your range of motion.
Using a Smith Machine for Safer Testing
A Smith machine offers a more controlled environment for estimating your 1RM by keeping the barbell on a guided track and including built-in safety catches.
While it removes the need for balance and stabilization, making it less effective for gauging free-weight strength, it provides a safer alternative when lifting without a spotter.
If you choose this method, ensure the machine’s bar path aligns naturally with your pressing motion to avoid excessive strain on your shoulders.
Maintaining Proper Form and Technique
Good form isn’t just about efficiency—it’s a critical factor in injury prevention, especially when testing strength limits.
Rushing into heavy lifting without warming up, progressing too quickly, or pushing to failure can all lead to setbacks.
Warming Up Properly
A structured warm-up prepares your muscles and joints for heavier loads while improving performance.
Start with 5-10 minutes of light cardio to increase circulation, followed by dynamic stretches that target the shoulders, chest, and triceps.
Then, perform several warm-up sets with progressively heavier weights, starting with an empty bar and gradually increasing to about 60-70% of your estimated max before your working sets.
Progressive Loading Strategy
Jumping straight to heavy weights can increase the risk of strains and failed reps.
Instead, increase weight in small increments, typically 5-10% per set, to gradually adjust your muscles and nervous system to higher loads.
If a weight feels significantly heavier than expected, avoid forcing the lift—reassess and reduce if needed.
Overexertion can compromise technique and lead to unnecessary injury.
Avoiding Complete Muscle Failure
Stopping 1-2 reps before absolute failure is a key safety measure, particularly when training alone.
Unlike hypertrophy training, where pushing to failure is sometimes beneficial, estimating 1RM requires a controlled approach.
If your reps slow dramatically or form begins to break down, it’s time to stop.
Training near failure builds strength, but testing at failure carries risks that outweigh the benefits.
How Often Should You Estimate Your 1RM?
Regularly estimating your one-rep max (1RM) ensures that your training program stays aligned with your current strength levels.
However, testing too frequently can interfere with recovery, while waiting too long may mean training with outdated numbers.
Striking the right balance allows for consistent progress without unnecessary fatigue or risk.
Recommended Testing Frequency
For most lifters, estimating 1RM every 6-8 weeks provides enough time to make measurable progress without overloading the body.
This timeframe allows for strength adaptations while keeping the testing process safe and practical.
However, the ideal frequency depends on your specific training goals:
- Strength-Focused Training (powerlifting, strength cycles) – Testing every 4-6 weeks may be beneficial to adjust working weights more frequently. Strength-based programs often rely on precise percentages of 1RM, making regular recalculations useful.
- Hypertrophy or General Fitness – If muscle growth or overall fitness is the main goal, estimating 1RM every 8-12 weeks is usually sufficient. Since these programs prioritize volume over max strength, frequent testing isn’t necessary.
- Beginner Lifters – Those new to weight training should wait at least 8-12 weeks before reassessing, as early progress is often rapid and technique is still developing.
Testing too often can lead to unnecessary fatigue, especially if you push too close to failure, while testing too infrequently might result in using suboptimal weights for your training sessions.
Signs It’s Time to Recalculate Your 1RM
Beyond scheduled testing, certain indicators suggest it may be time to estimate your 1RM sooner than planned. These include:
- Lifting Heavier Weights for More Reps – If you can now complete significantly more reps at a given weight than before, your estimated 1RM has likely increased. For example, if a previous 5-rep weight now feels easy for 8 reps, an update is warranted.
- Hitting a Strength Plateau – If progress has stalled, reassessing your 1RM can help adjust training intensity. Sticking with an outdated 1RM may result in lifting weights that are too light to drive further gains.
- Major Changes in Bodyweight or Recovery Levels – Significant changes in body composition, nutrition, or recovery habits can affect performance. If you've lost or gained weight, improved sleep, or made significant dietary changes, your strength levels may have shifted accordingly.
- Shifts in Training Focus – If you've transitioned between hypertrophy, endurance, or strength-based programming, a new 1RM estimate can ensure you’re working within the correct intensity range.
Listening to your body and tracking progress consistently will help you determine the right moments to recalculate your 1RM.
Estimating at the right intervals keeps your training effective while avoiding unnecessary strain or stagnation.
Tools and Resources for Estimating Your Bench Press 1RM
Having the right tools makes estimating your one-rep max (1RM) faster, easier, and more precise.
Whether you prefer using online calculators, RM charts, or tracking apps, these resources help streamline the process, ensuring that your training program is based on accurate strength data.
Incorporating these tools into your routine can save time and remove the guesswork from your strength assessments.
Online One-Rep Max Calculators
Online 1RM calculators offer a fast and convenient way to estimate your max without manually applying formulas.
These calculators typically require you to input the weight lifted and the number of reps completed, then instantly generate an estimated 1RM based on established formulas like Epley or Brzycki.
Most calculators also allow you to adjust rep ranges, giving you a breakdown of estimated maxes across different rep counts.
This is especially useful if you want to see your projected strength at 3RM, 5RM, or 10RM without additional calculations.
Look for reliable calculators on reputable strength training websites, or use built-in calculators available in many fitness tracking apps.
Bench Press RM Charts for Reference
Repetition maximum (RM) charts provide a quick, low-tech way to estimate 1RM without needing to do any calculations.
These charts are structured to show estimated 1RMs based on the heaviest weight you can lift for a specific number of reps.
For example, if you can press 90 kg for 6 reps, an RM chart will approximate your 1RM at around 108-110 kg, depending on the methodology used.
Having a printed RM chart in your gym bag or saved on your phone allows for easy reference without needing an internet connection.
Many strength training books and online resources provide downloadable or printable RM tables that cover a range of exercises, not just the bench press.
Apps for Tracking Strength Progress
Using a strength-tracking app can make estimating and updating your 1RM even easier.
Many fitness apps automatically calculate your estimated max as you log your workouts, allowing you to track progress over time.
These apps can also analyze trends, helping you identify strength plateaus or improvements.
Some of the most popular apps with built-in 1RM calculators include:
- StrongLifts 5×5 – Ideal for strength training and progressive overload tracking.
- Jefit – Offers workout tracking, 1RM calculations, and progress analytics.
- Fitbod – Adjusts workouts based on estimated strength levels and performance history.
- RepCount – Simple interface with automatic 1RM calculations based on logged lifts.
By leveraging these tools and resources, you can ensure your 1RM estimates are accurate, up-to-date, and easily accessible.
Whether you prefer digital solutions or traditional reference charts, having a system in place will keep your training on track and your strength progress measurable.
Conclusion
Estimating your bench press 1RM safely allows you to track progress without the risks of maximal lifting.
By using submaximal testing, RM charts, and tracking tools, you can make accurate assessments while prioritizing safety and consistency.
Apply these methods regularly to adjust your training and keep progressing toward your strength goals.
