Last updated
Read this first: every number on this page is a rough estimate, written by RepMaxLab as a simple bodyweight-multiple guide. It is not an official standard, it is not based on a survey of lifters, and it is not copied from any published strength table. Plenty of strong, healthy people sit outside these ranges. Use them as a loose map, not a grade.
What should your 1RM be? It depends on bodyweight and experience
There is no single number that counts as a good max, for three reasons:
- Bodyweight. Heavier lifters usually lift more in absolute terms, so it is fairer to compare a max with your bodyweight. A 200 lb bench is a very different achievement for a 150 lb lifter than for a 250 lb lifter.
- Training age. Beginners gain strength fast. After a few years, progress slows to small jumps over months.
- The lift. Most people deadlift the most, squat a bit less and bench much less. The overhead press is usually the lightest of the big lifts.
Age, sex, limb length and injury history also play a part. The fairest comparison is always with your own numbers from a few months ago. First find your current max with the one rep max calculator. If you only know a set of reps, for example 185 lb for 5, the calculator turns it into an estimated max (about 215.8 lb with Epley).
Rough 1RM guideposts as a multiple of bodyweight (men)
Multiply your bodyweight by these numbers. For example, a 180 lb man with a year or two of steady training might bench around 1× bodyweight, or about 180 lb.
| Lift | Beginner (first months) | Intermediate (about 1–2 years) | Experienced (several years) |
|---|---|---|---|
| Bench press | 0.5–0.75× bodyweight | 1× bodyweight | 1.25–1.5× bodyweight |
| Squat | 0.75–1× bodyweight | 1.25–1.5× bodyweight | 1.75–2× bodyweight |
| Deadlift | 1–1.25× bodyweight | 1.5–1.75× bodyweight | 2–2.5× bodyweight |
| Overhead press | 0.35–0.5× bodyweight | 0.6–0.7× bodyweight | 0.8–1× bodyweight |
Women's guideposts are lower in absolute terms and differ by lift. They are on the one rep max calculator for women page.
How much should a 150 lb guy bench?
Using the rough guideposts above, a 150 lb man:
- who is new to lifting often benches around 75 to 115 lb (half to three-quarters of bodyweight),
- after a year or two of steady training commonly reaches about a bodyweight bench of 150 lb,
- with several years of serious training may reach 190 to 225 lb (1.25 to 1.5× bodyweight).
A bodyweight bench press is a popular first big goal. If you are 150 lb and bench 150 lb, you are doing well by most gym standards. Use the bench press max calculator to find your current number from a set of reps.
How rare is a 275 lb bench?
There is no reliable public data on how many people can bench a given weight, so be wary of any site that quotes an exact percentage. What we can say:
- 275 lb is two 45 lb plates and a 25 lb plate on each side. It is a weight many regular gym-goers never reach.
- For a 180 lb man it is about 1.5× bodyweight, the top of our rough "experienced" range. For a 220 lb man it is 1.25× bodyweight.
- For most lifters, it takes years of consistent, well-planned training to get there.
So a 275 lb bench is a strong lift by everyday standards, and more impressive the lighter you are. If you can bench 225 lb for about 7 reps, Epley puts your max near 277.5 lb.
Good 1RM guideposts in pounds
The same rough multiples, worked out for common bodyweights and rounded to the nearest 5 lb.
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 130 lb | 65–100 lb | 130 lb | 165–195 lb |
| 150 lb | 75–115 lb | 150 lb | 190–225 lb |
| 180 lb | 90–135 lb | 180 lb | 225–270 lb |
| 200 lb | 100–150 lb | 200 lb | 250–300 lb |
| 220 lb | 110–165 lb | 220 lb | 275–330 lb |
| 250 lb | 125–190 lb | 250 lb | 315–375 lb |
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 130 lb | 100–130 lb | 165–195 lb | 230–260 lb |
| 150 lb | 115–150 lb | 190–225 lb | 265–300 lb |
| 180 lb | 135–180 lb | 225–270 lb | 315–360 lb |
| 200 lb | 150–200 lb | 250–300 lb | 350–400 lb |
| 220 lb | 165–220 lb | 275–330 lb | 385–440 lb |
| 250 lb | 190–250 lb | 315–375 lb | 440–500 lb |
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 130 lb | 130–165 lb | 195–230 lb | 260–325 lb |
| 150 lb | 150–190 lb | 225–265 lb | 300–375 lb |
| 180 lb | 180–225 lb | 270–315 lb | 360–450 lb |
| 200 lb | 200–250 lb | 300–350 lb | 400–500 lb |
| 220 lb | 220–275 lb | 330–385 lb | 440–550 lb |
| 250 lb | 250–315 lb | 375–440 lb | 500–625 lb |
What is a good squat and deadlift max?
Most people squat more than they bench and deadlift more than they squat. As a rough guide:
- A bodyweight squat for a full-depth rep is a common early goal. After a year or two, many men reach 1.25 to 1.5× bodyweight.
- A double-bodyweight deadlift is a well-known milestone for experienced lifters. A 180 lb man would need to pull 360 lb.
- If your squat is far below your deadlift, or your bench is close to your squat, that is not wrong, but it can point to a lift that deserves more practice.
Estimate yours with the squat max calculator and the deadlift max calculator.
Good 1RM guideposts in kilograms
The multiples are the same in any unit. Here they are for men at common bodyweights in kilograms, rounded to the nearest 2.5 kg.
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 60 kg | 30–45 kg | 60 kg | 75–90 kg |
| 70 kg | 35–52.5 kg | 70 kg | 87.5–105 kg |
| 80 kg | 40–60 kg | 80 kg | 100–120 kg |
| 90 kg | 45–67.5 kg | 90 kg | 112.5–135 kg |
| 100 kg | 50–75 kg | 100 kg | 125–150 kg |
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 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 |
| 90 kg | 67.5–90 kg | 112.5–135 kg | 157.5–180 kg |
| 100 kg | 75–100 kg | 125–150 kg | 175–200 kg |
| Bodyweight | Beginner | Intermediate | Experienced |
|---|---|---|---|
| 60 kg | 60–75 kg | 90–105 kg | 120–150 kg |
| 70 kg | 70–87.5 kg | 105–122.5 kg | 140–175 kg |
| 80 kg | 80–100 kg | 120–140 kg | 160–200 kg |
| 90 kg | 90–112.5 kg | 135–157.5 kg | 180–225 kg |
| 100 kg | 100–125 kg | 150–175 kg | 200–250 kg |
What about age?
Strength usually climbs through your 20s and early 30s with training, then slowly declines with age, and the decline can be slowed a great deal by keeping on lifting. Teens are still growing, and older lifters often need more recovery between hard sessions. If you are under 18 or over 50, compare yourself with your own progress rather than any table, and see a doctor before heavy lifting if you have health concerns.
How to use these numbers
- Find your current max from a recent hard set with the one rep max calculator. For example, 225 lb for 10 reps is about 300 lb, and 100 kg for 5 reps is about 116.7 kg.
- Divide it by your bodyweight to get your multiple.
- Compare with the rough ranges above, then set a realistic next goal, such as the next 0.25× bodyweight.
- Train toward it with percentages: the percentage calculator and one rep max chart set your working weights.
You don't need to test a true max to know where you stand. If you do want one, follow how to test your 1RM safely.
What is a good 1RM FAQ
What is a good one rep max?
It depends on bodyweight, experience and the lift. As a rough guide for men after a year or two of training: about 1× bodyweight on the bench press, 1.25 to 1.5× on the squat and 1.5 to 1.75× on the deadlift. These are RepMaxLab rough estimates, not official standards.
How much should a 150 lb guy bench?
Roughly 75 to 115 lb as a beginner, about 150 lb after a year or two of steady training, and 190 to 225 lb with several years of serious training. These are rough estimates.
How rare is a 275 lb bench?
There is no reliable data on exactly how rare it is. It is a strong lift that many regular gym-goers never reach, and for most lifters it takes years of consistent training.
What should my 1 rep max be?
Start from your own number, not a chart. Estimate your current max with a calculator, divide by your bodyweight, and aim for steady progress over months. Rough bodyweight multiples can help you set a next goal.
Is a bodyweight bench press good?
Yes. For most men, a bodyweight bench press is a solid result that usually takes a year or more of regular training.