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How to calculate your 1RM (bench, squat and deadlift)
- Pick a recent hard set of 2 to 10 reps. The best sets end with no more than one or two reps left.
- Enter the total weight, bar included. A standard Olympic barbell is 45 lb (20 kg). Many gyms also have a 35 lb (15 kg) women's bar. If you used one, count 35 lb.
- Enter your reps, choose lb or kg and pick the lift.
- Select Calculate 1RM. You get your estimated max, the result from seven formulas, training percentages and warm-up sets.
If you stopped with reps to spare, open More options and add an RPE. An RPE of 8 means about two reps left, and the calculator counts them.
Example: 135 lb × 5 and 60 kg × 5
Squat, 135 lb for 5 reps. With the Epley formula: 135 × (1 + 5 ÷ 30) = 135 × 1.167 = 157.5 lb. Brzycki gives 151.9 lb. Your squat max is probably in the low-to-mid 150s.
Bench press, 95 lb for 8 reps. Epley: 95 × (1 + 8 ÷ 30) = 120.3 lb. Brzycki gives 117.9 lb.
Deadlift, 60 kg for 5 reps. Epley: 60 × 1.167 = 70 kg (about 154 lb). Brzycki gives 67.5 kg.
The same math works for any rep count. How to calculate your 1RM shows it step by step.
Is there a different 1RM formula for women?
No. The common formulas, such as Epley and Brzycki, take only the weight and the reps. They don't use sex, age or bodyweight, and the same formula is used for everyone. Researchers have looked at how well these equations predict women's maxes, including a 2008 study by Mayhew and colleagues on the bench press, which is listed in the sources on the home page.
Where women and men really differ is in strength standards: what counts as a typical max at a given bodyweight. That is why this page adds women-specific guideposts below. The calculator itself works exactly the same way.
One practical point: some women, especially those who train with high reps, find they can do more reps at a given percentage of their max than the formulas assume. If so, a high-rep set may overestimate your max. A heavier set of 3 to 6 reps gives a better estimate. Read more in are 1RM calculators accurate?
What is a good 1RM for women? (rough guideposts)
These are rough estimates written by RepMaxLab as a simple bodyweight-multiple guide. They are not an official standard, not based on a survey and not copied from any published strength table. Many strong, healthy women sit outside them. Compare yourself with your own past numbers first.
| Lift | Beginner (first months) | Intermediate (about 1–2 years) | Experienced (several years) |
|---|---|---|---|
| Bench press | 0.35–0.5× bodyweight | 0.6–0.75× bodyweight | 0.9–1× bodyweight |
| Squat | 0.5–0.75× bodyweight | 1–1.25× bodyweight | 1.5–1.75× bodyweight |
| Deadlift | 0.75–1× bodyweight | 1.25–1.5× bodyweight | 1.75–2× bodyweight |
| Overhead press | 0.25–0.35× bodyweight | 0.45–0.55× bodyweight | 0.6–0.75× bodyweight |
For example, a 140 lb woman with a year or two of steady training might squat around 1 to 1.25× bodyweight, or about 140 to 175 lb.
Women's bench, squat and deadlift by bodyweight
The same rough multiples worked out in pounds, rounded to the nearest 5 lb:
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 110 lb | 40–55 lb | 65–85 lb | 100–110 lb |
| 130 lb | 45–65 lb | 80–100 lb | 115–130 lb |
| 150 lb | 55–75 lb | 90–115 lb | 135–150 lb |
| 170 lb | 60–85 lb | 100–130 lb | 155–170 lb |
| 190 lb | 65–95 lb | 115–145 lb | 170–190 lb |
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 110 lb | 55–85 lb | 110–140 lb | 165–195 lb |
| 130 lb | 65–100 lb | 130–165 lb | 195–230 lb |
| 150 lb | 75–115 lb | 150–190 lb | 225–265 lb |
| 170 lb | 85–130 lb | 170–215 lb | 255–300 lb |
| 190 lb | 95–145 lb | 190–240 lb | 285–335 lb |
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 110 lb | 85–110 lb | 140–165 lb | 195–220 lb |
| 130 lb | 100–130 lb | 165–195 lb | 230–260 lb |
| 150 lb | 115–150 lb | 190–225 lb | 265–300 lb |
| 170 lb | 130–170 lb | 215–255 lb | 300–340 lb |
| 190 lb | 145–190 lb | 240–285 lb | 335–380 lb |
And in kilograms, rounded to the nearest 2.5 kg:
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 50 kg | 25–37.5 kg | 50–62.5 kg | 75–87.5 kg |
| 60 kg | 30–45 kg | 60–75 kg | 90–105 kg |
| 70 kg | 35–52.5 kg | 70–87.5 kg | 105–122.5 kg |
| 80 kg | 40–60 kg | 80–100 kg | 120–140 kg |
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 50 kg | 37.5–50 kg | 62.5–75 kg | 87.5–100 kg |
| 60 kg | 45–60 kg | 75–90 kg | 105–120 kg |
| 70 kg | 52.5–70 kg | 87.5–105 kg | 122.5–140 kg |
| 80 kg | 60–80 kg | 100–120 kg | 140–160 kg |
For the men's guideposts and the question of how much a 150 lb man should bench, see what is a good one rep max?
Using your 1RM in training
Most programs set your weights as a percentage of your max. With a 160 lb squat max, 75% is 120 lb, a typical weight for sets of 8 to 10. The percentage table in your results does this math, and the one rep max percentage calculator handles any percentage.
Lower-body lifts such as the squat, deadlift and hip thrust often progress faster than pressing lifts. Progress on the bench press and overhead press can feel slow, and small jumps of 2.5 lb (1 kg) with fractional plates can help.
How to test safely
You don't need to test a true one rep max to train well. If you want to, warm up with lighter sets, take two or three single attempts, use a spotter for the bench press and safety bars for the squat, and stop at the first sign of form breaking down. How to test your 1RM safely gives a full step-by-step protocol.
This page is general fitness information, not medical advice. If you are pregnant, postpartum, injured or have a health condition, check with your doctor before lifting heavy. Read the full disclaimer.
FAQ for women lifters
Is the one rep max formula different for women?
No. The usual formulas, like Epley and Brzycki, use only weight and reps, so they work the same way for everyone. What differs is the typical strength range, which is why this page adds rough guideposts for women.
What is a good bench press for a woman?
As a rough estimate, about 0.35 to 0.5× bodyweight for a beginner, 0.6 to 0.75× after a year or two of training, and 0.9 to 1× bodyweight for experienced lifters. These are RepMaxLab rough guideposts, not an official standard.
What is a good squat for a woman?
As a rough estimate, about 0.5 to 0.75× bodyweight for a beginner, 1 to 1.25× after a year or two, and 1.5 to 1.75× for experienced lifters.
Should I count the bar weight?
Yes. Enter the total weight, bar included: 45 lb (20 kg) for a standard barbell or 35 lb (15 kg) for a women's bar.
If I squat 135 lb for 5, what is my max?
About 157.5 lb with the Epley formula, or 151.9 lb with Brzycki.