1RM: what is it and how to calculate it, bench press calculator

Correctly calculated working weight when performing strength exercises in the gym can in the shortest possible time help an athlete pump up muscles, increase strength, make muscles more prominent and, of course, get rid of ridiculous injuries during training.

Why do you need to know your one-rep maximum?

Knowing your 1RM is important for an athlete, since most often for a particular training scheme you need to work with a weight of a certain range as a percentage. For example, when working on endurance, they use 30-40% of the maximum weight, when gaining weight, they use 70-80% of the maximum, and when losing weight they can work with a weight of 20-30% of the maximum. So this meaning is also present in bodybuilding and it is relevant for most athletes.

Also, 1 repetition maximum is used in powerlifting and weightlifting competitions. Those who lift the most weight for 1 repetition maximum win in these sports. 1RM is also used in training aimed at developing strength. It is the scheme with a minimum number of repetitions and a large weight, in particular with taking the maximum weight for one repetition, that is used in the training of powerlifting athletes. 1 rm is calculated for exercises such as bench press, deadlift and barbell squat.

IPF Bench Press Standards

In equipment

Men

Weight	MSMK	MS	KMS	1	2	3	1 yun	2 yun	3 yun
53	155.0	135.0	120.0	105.0	92.5	80.0	70.0	60.0	52.5
59	170.0	150.0	132.5	117.5	102.5	87.5	77.5	67.5	60.0
66	190.0	167.5	147.5	130.0	115.0	100.0	85.0	75.0	65.0
74	207.5	185.0	162.5	140.0	125.0	107.5	92.5	80.0	70.0
83	225.0	200.0	175.0	150.0	132.5	117.5	100.0	82.5	75.0
93	237.5	212.5	187.5	160.0	140.0	125.0	107.5	85.0	80.0
105	252.5	225.0	200.0	170.0	147.5	135.0	115.0	90.0	85.0
120	275.0	240.0	215.0	180.0	155.0	145.0	120.0	95.0	90.0
+120	300.0	265.0	227.5	192.5	167.5	155.0	132.5	107.5	95.0

Women

Weight	MSMK	MS	KMS	1	2	3	1 yun	2 yun	3 yun
43	80.0	72.5	65.0	57.5	52.5	42.5	40.0	35.0	30.0
47	90.0	80.0	70.0	62.5	57.5	47.5	42.5	37.5	32.5
52	100.0	87.5	77.5	70.0	62.5	52.5	47.5	42.5	37.5
57	110.0	95.0	85.0	77.5	67.5	57.5	52.5	45.0	40.0
63	120.0	102.5	92.5	85.0	75.0	62.5	57.5	50.0	45.0
72	130.0	110.0	100.0	92.5	82.5	72.5	62.5	57.5	50.0
84	142.5	122.5	110.0	100.0	92.5	80.0	67.5	62.5	57.5
+84	152.5	130.0	120.0	110.0	100.0	85.0	77.5	72.5	67.5

Without equipment

Men

Weight	MSMK	MS	KMS	1	2	3	1 yun	2 yun	3 yun
48	—	—	95.0	85.0	75.0	65.0	57.5	50.0	42.5
53	—	—	105.0	92.5	82.5	72.5	65.0	55.0	47.5
59	—	—	115.0	102.5	92.5	80.0	70.0	60.0	52.5
66	—	—	127.5	112.5	102.5	90.0	77.5	65.0	57.5
74	—	—	142.5	122.5	112.5	97.5	85.0	70.0	62.5
83	—	—	152.5	132.5	117.5	105.0	90.0	75.0	67.5
93	—	—	162.5	140.0	125.0	112.5	97.5	80.0	72.5
105	—	—	175.0	150.0	132.5	122.5	105.0	85.0	77.5
120	—	—	187.5	160.0	140.0	130.0	110.0	90.0	82.5
+120	—	—	197.5	170.0	150.0	140.0	120.0	97.5	90.0

Women

Weight	MSMK	MS	KMS	1	2	3	1 yun	2 yun	3 yun
43	—	—	57.5	50.0	42.5	37.5	35.0	32.5	30.0
47	—	—	62.5	55.0	47.5	42.5	37.5	35.0	32.5
52	—	—	67.5	62.5	55.0	47.5	42.5	40.0	35.0
57	—	—	75.0	67.5	60.0	52.5	45.0	42.5	37.5
63	—	—	80.0	75.0	65.0	57.5	52.5	47.5	42.5
72	—	—	87.5	82.5	72.5	65.0	57.5	52.5	47.5
84	—	—	95.0	87.5	80.0	72.5	65.0	57.5	52.5
+84	—	—	105.0	97.5	85.0	77.5	72.5	67.5	60.0

How to Calculate One Rep Maximum

So, during the existence of such sports as weightlifting and powerlifting, many formulas for calculating the one-repetition maximum were invented. The very first was Lander's formula, but it was abandoned because it was recognized as inappropriate and extremely inaccurate. So one formula replaced another, and as a result, two have survived to this day, which are still relevant today.

By the way, it should be noted that these formulas do not guarantee an accurate result and only in practice can the maximum weight of a sports equipment be determined with a 100% guarantee.

The first formula to talk about is Matt Brzycki's formula.

1 time maximum = M * (36 / (37 - k))

(where M is the weight of the bar, k is the number of repetitions with a given weight).

The second formula belongs to Robert Wilkes.

In this formula, X = weight of the athlete in kilograms, w = weight used.

Table of coefficient values for men and women to the Robert Wilkes formula:

Values	Men	Women
A	-216.0475144	594.31747775582
B	16.2606339	-27.23842536447
C	-0.002388645	0.82112226871
D	-0.00113732	-0.00930733913
E	7.01863E-06	0.00004731582
F	-1.291E-08	-0.00000009054

But there is an easier way to calculate weight using our RM calculator. Thanks to this service, an athlete, even during training, can quickly calculate the weight of a one-repetition maximum and adjust the weight of the sports equipment directly during work.

WRPF and WEPF Bench Press Standards

WRPF (World RAW Powerlifting Federation)

Amateurs undergoing doping control

Without equipment

Men

Weight category	MSMK	MS	KMS	I	II	III
52	110	95	82.5	75	67.5	57.5
56	120	102.5	90	80	72.5	62.5
60	127.5	112.5	97.5	87.5	77.5	67.5
67.5	142.5	125	107.5	97.5	87.5	75
75	155	135	117.5	105	95	82.5
82.5	167.5	145	127.5	112.5	102.5	87.5
90	175	152.5	132.5	120	107.5	92.5
100	185	162.5	140	125	112.5	97.5
110	195	167.5	147.5	132.5	117.5	100
125	202.5	177.5	152.5	137.5	122.5	105
140	210	182.5	157.5	142.5	127.5	110
140+	215	187.5	162.5	145	130	112.5

Women

Weight category	MSMK	MS	KMS	I	II	III
44	55	47.5	40	37.5	32.5	27.5
48	60	52.5	45	40	37.5	32.5
52	67.5	57.5	50	45	40	35
56	72.5	62.5	55	47.5	42.5	37.5
60	77.5	67.5	57.5	52.5	47.5	40
67.5	85	75	65	57.5	52.5	45
75	92.5	80	70	62.5	57.5	47.5
82.5	97.5	85	75	67.5	60	52.5
90	102.5	90	77.5	70	62.5	55
90+	107.5	92.5	80	72.5	65	57.5

Amateurs without doping control

Without equipment

Men

Weight category	MSMK	MS	KMS	I	II	III
52	125	107.5	92.5	82.5	72.5	65
56	135	117.5	100	90	80	70
60	145	125	110	97.5	87.5	75
67.5	162.5	142.5	122.5	110	97.5	85
75	177.5	155	135	120	107.5	95
82.5	192.5	165	142.5	127.5	115	100
90	202.5	175	152.5	135	120	107.5
100	215	185	160	142.5	127.5	115
110	222.5	192.5	167.5	150	135	120
125	235	202.5	175	157.5	140	125
140	242.5	210	182.5	162.5	145	130
140+	247.5	215	187.5	167.5	150	135

Women

Weight category	MSMK	MS	KMS	I	II	III
44	65	55	47.5	42.5	37.5	32.5
48	70	62.5	55	47.5	42.5	37.5
52	77.5	67.5	60	52.5	47.5	42.5
56	85	72.5	65	57.5	52.5	47.5
60	90	77.5	67.5	62.5	55	50
67.5	100	87.5	75	67.5	60	55
75	110	95	82.5	75	67.5	57.5
82.5	115	100	87.5	77.5	70	60
90	122.5	105	92.5	82.5	75	62.5
90+	125	110	95	85	77.5	65

WEPF (World Equipped Powerlifting Federation)

Amateurs undergoing doping control

In single layer clothing

Men

Weight category	MSMK	MS	KMS	I	II	III
52	120	105	92.5	85	75	65
56	132.5	115	102.5	92.5	82.5	72.5
60	142.5	125	110	100	90	77.5
67.5	157.5	137.5	120	110	97.5	85
75	180	157.5	140	125	115	100
82.5	197.5	172.5	150	137.5	122.5	107.5
90	210	185	160	145	132.5	115
100	225	197.5	172.5	150	137.5	122.5
110	242.5	212.5	187.5	170	152.5	132.5
125	257.5	225	197.5	180	162.5	140
140	267.5	235	207.5	187.5	170	147.5
140+	277.5	242.5	212.5	192.5	175	152.5

Women

Weight category	MSMK	MS	KMS	I	II	III
44	62.5	55	47.5	42.5	37.5	32.5
48	67.5	60	52.5	47.5	42.5	37.5
52	75	65	57.5	52.5	47.5	40
56	85	72.5	65	57.5	52.5	45
60	90	80	70	62.5	57.5	52.5
67.5	100	87.5	77.5	70	62.5	55
75	107.5	95	82.5	75	67.5	60
82.5	120	107.5	95	85	77.5	67.5
90	127.5	112.5	97.5	90	80	70
90+	130	115	100	92.5	82.5	72.5

In multi-layered clothing

Men

Weight category	MSMK	MS	KMS	I	II	III
52	125	110	97.5	87.5	77.5	67.5
56	137.5	120	105	95	85	75
60	150	130	115	102.5	92.5	80
67.5	170	147.5	130	117.5	105	90
75	192.5	170	147.5	135	122.5	105
82.5	210	182.5	160	145	132.5	115
90	225	195	172.5	155	140	122.5
100	240	210	185	165	150	130
110	257.5	227.5	200	180	162.5	142.5
125	275	240	210	190	172.5	150
140	285	250	220	200	180	157.5
140+	295	260	227.5	205	185	162.5

Women

Weight category	MSMK	MS	KMS	I	II	III
44	67.5	60	52.5	47.5	42.5	37.5
48	75	65	57.5	52.5	47.5	40
52	82.5	72.5	62.5	57.5	50	45
56	92.5	80	70	62.5	57.5	50
60	97.5	85	75	67.5	62.5	52.5
67.5	110	95	82.5	75	67.5	60
75	117.5	102.5	90	82.5	75	65
82.5	132.5	115	102.5	92.5	85	72.5
90	137.5	122.5	107.5	97.5	87.5	77.5
90+	142.5	125	110	100	90	80

Amateurs without doping control

In single layer clothing

Men

Weight category	MSMK	MS	KMS	I	II	III
52	142.5	125	107.5	97.5	87.5	77.5
56	155	135	117.5	107.5	95	82.5
60	167.5	147.5	127.5	115	105	90
67.5	185	162.5	142.5	127.5	115	100
75	210	185	162.5	147.5	132.5	115
82.5	230	200	175	157.5	142.5	125
90	245	215	187.5	170	152.5	132.5
100	262.5	230	202.5	182.5	165	142.5
110	282.5	247.5	217.5	197.5	177.5	155
125	300	262.5	230	207.5	187.5	162.5
140	312.5	275	240	217.5	195	170
140+	322.5	282.5	247.5	225	202.5	175

Women

Weight category	MSMK	MS	KMS	I	II	III
44	72.5	62.5	55	50	45	40
48	80	70	62.5	55	50	42.5
52	87.5	77.5	67.5	60	55	47.5
56	97.5	85	75	67.5	62.5	55
60	105	92.5	80	72.5	65	57.5
67.5	117.5	102.5	90	80	72.5	62.5
75	127.5	110	97.5	87.5	80	67.5
82.5	140	122.5	107.5	97.5	90	77.5
90	147.5	130	115	102.5	92.5	82.5
90+	155	137.5	122.5	110	100	90

In multi-layered clothing

Men

Weight category	MSMK	MS	KMS	I	II	III
52	147.5	130	112.5	102.5	92.5	82.5
56	160	140	122.5	112.5	100	87.5
60	175	152.5	132.5	120	110	95
67.5	197.5	172.5	152.5	137.5	122.5	105
75	225	197.5	172.5	155	140	122.5
82.5	245	215	187.5	170	152.5	132.5
90	262.5	230	200	180	162.5	142.5
100	280	245	215	195	175	152.5
110	302.5	265	232.5	210	190	165
125	320	280	245	222.5	200	175
140	335	292.5	257.5	232.5	210	182.5
140+	345	302.5	265	237.5	215	187.5

Women

Weight category	MSMK	MS	KMS	I	II	III
44	80	70	60	55	50	42.5
48	87.5	77.5	67.5	60	55	47.5
52	97.5	85	72.5	65	60	52.5
56	107.5	92.5	82.5	75	67.5	57.5
60	115	100	87.5	80	72.5	62.5
67.5	127.5	112.5	97.5	87.5	80	70
75	137.5	120	105	95	87.5	75
82.5	152.5	135	117.5	107.5	97.5	85
90	160	140	125	112.5	102.5	90
90+	165	145	127.5	115	105	95

How much should you increase the working weight?

It would seem that everything is simple here - with an increase in muscle endurance, you need to increase the working weight. But in reality, such a formula will lead to injury or to a typical plateau state, when it is no longer possible to add even 10% more to the working weights. There is an elementary way out of this - periodization of training and load. The human body is designed in such a way that it quickly adapts to the training program (on average, within several months). After this, the exercises no longer give the necessary effect and they need to be changed or transformed with the help of increasing load. Another way out of the situation would be to reduce the load. No matter how strange it may seem, rest in the form of training with an intensity of 40-60% of the weight load with the same number of repetitions will allow the central nervous system and ligaments to recover and at the same time preserve muscle tone. After such unloading, you can begin to increase the working weight again, starting from 70% of your best results.

Training scheme

Using this principle, you can also train helping muscle groups in the bench press. It is recommended that if you start exercising, decide on the working weights, and do the load with a certain constant weight for a month, you don’t need to experiment with each workout, take weight and try to squeeze more , in the hope that your strength has grown and now you can do more, there is no need to chase illusions. This option for chest training is not very correct. Only after a month can you feel the real increase in physical strength in the competitive bench press exercise! And only then change the training program and increase the load, etc.

RDFPF Bench Press Standards

Men

Weight category (kg)	MSMK	MS	KMS	I category	II category	III category
52	117.5	107.5	97.5	87.5	80	70
56	127.5	115	105	95	87.5	75
60	135	125	112.5	102.5	95	82.5
67.5	150	137.5	122.5	112.5	105	90
75	162.5	147.5	132.5	122.5	112.5	100
82.5	172.5	157.5	142.5	132.5	120	105
90	180	165	150	140	125	110
100	190	172.5	157.5	147.5	130	115
110	197.5	180	162.5	152.5	135	120
125	202.5	185	167.5	157.5	140	122.5
145	207.5	190	172.5	162.5	145	125
over 145	212.5	195	175	165	147.5	127.5

Women

Weight category (kg)	MSMK	MS	KMS	I category	II category	III category
48	57.5	52.5	47.5	42.5	37.5	32.5
52	60	55	50	45	40	35
56	65	57.5	52.5	47.5	42.5	37.5
60	70	62.5	57.5	52.5	47.5	42.5
67.5	75	67.5	62.5	57.5	52.5	47.5
75	80	72.5	67.5	62.5	57.5	52.5
82.5	85	77.5	70	65	60	55
90	87.5	80	72.5	67.5	62.5	57.5
over 90	90	82.5	75	70	65	60

Men veterans

Weight category (kg)	MS-O	M1	M2	M3	M4	M5
52.0	107.5	105.0	102.5	97.5	92.5	87.5
56.0	115.0	112.5	110.0	105.0	100.0	95.0
60.0	125.0	122.5	117.5	112.5	107.5	102.5
67.5	137.5	132.5	127.5	122.5	117.5	112.5
75.0	147.5	142.5	137.5	132.5	127.5	122.5
82.5	157.5	152.5	147.5	142.5	137.5	132.5
90.0	165.0	160.0	155.0	150.0	145.0	140.0
100.0	172.5	167.5	162.5	157.5	152.5	147.5
110.0	180.0	175.0	170.0	162.5	157.5	152.5
125.0	185.0	180.0	175.0	167.5	162.5	157.5
145.0	190.0	185.0	180.0	172.5	167.5	162.5
145.0+	195.0	190.0	182.5	175.0	170.0	165.0

Women veterans

Weight category (kg)	MS-O	M1	M2	M3	M4	M5
48.0	52.5	50.0	47.5	45.0	42.5	40.0
52.0	55.0	52.5	50.0	47.5	45.0	42.5
56.0	57.5	55.0	52.5	50.0	47.5	45.0
60.0	62.5	60.0	57.5	55.0	52.5	50.0
67.5	67.5	65.0	62.5	60.0	57.5	55.0
75.0	72.5	70.0	67.5	65.0	62.5	60.0
82.5	77.5	75.0	72.5	70.0	67.5	65.0
90.0	80.0	77.5	75.0	72.5	70.0	67.5
90.0+	82.5	80.0	77.5	75.0	72.5	70.0