Lifting Strength Calculator

Enter your body weight, sex, and your reps-at-weight for the four main lifts — Overhead Press, Bench Press, Squat, and Deadlift — to get your estimated 1-rep max (1RM) for each lift and your overall strength level (Untrained through Elite). Results are based on your bodyweight ratio and population-wide strength standards.

Sex *

MaleFemale

Unit System *

Imperial (lb)Metric (kg)

Body Weight *

Your current body weight (lb or kg depending on unit system)

Bench Press — Weight Lifted *

Weight on the bar for your bench press set

Bench Press — Reps Performed *

Number of reps completed (best accuracy under 10 reps)

Squat — Weight Lifted *

Weight on the bar for your squat set

Squat — Reps Performed *

Number of reps completed (best accuracy under 10 reps)

Deadlift — Weight Lifted *

Weight on the bar for your deadlift set

Deadlift — Reps Performed *

Number of reps completed (best accuracy under 10 reps)

Overhead Press — Weight Lifted *

Weight on the bar for your overhead press set

Overhead Press — Reps Performed *

Number of reps completed (best accuracy under 10 reps)

Results

Combined 1RM Total

Bench Press 1RM

Bench Press Level

Squat 1RM

Squat Level

Deadlift 1RM

Deadlift Level

Overhead Press 1RM

Overhead Press Level

Overall Strength Level

Estimated 1RM by Lift

Results Table

Frequently Asked Questions

What is a one-rep max (1RM)?

Your one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise with proper form. It is the gold standard measure of absolute strength and is used to program training percentages across many strength protocols.

How is the 1RM calculated from reps and weight?

This calculator uses the Epley formula: 1RM = Weight × (1 + Reps / 30). For best accuracy, perform your test set with fewer than 10 reps — the more reps you use, the less precise the estimate becomes.

What are the strength levels (Untrained, Novice, Intermediate, etc.)?

Strength levels are determined by comparing your estimated 1RM to your bodyweight. The tiers — Untrained, Beginner, Novice, Intermediate, Advanced, and Elite — reflect how your lift compares to population-wide standards for your sex and bodyweight. Each lift has its own standards, so you may be Intermediate on one and Novice on another.

Why are the four main lifts — Bench, Squat, Deadlift, and Overhead Press — used?

These four compound movements recruit the largest muscle groups and are widely regarded as the best overall indicators of full-body strength. They are the foundation of popular programs like 5/3/1, StrongLifts, and many powerlifting protocols.

Can I use my 1RM on one lift to estimate another?

No — each lift trains different muscle groups and movement patterns. Your bench press 1RM will almost certainly be different from your back squat or deadlift 1RM. Always calculate each lift independently.

How should I use my 1RM to program my workouts?

Most strength programs prescribe working sets as a percentage of your 1RM. For example, the NASM Maximal Strength phase targets 85–100% of 1RM. Hypertrophy phases typically use 67–85%. Knowing your 1RM lets you hit the right intensity for your goal.

Is it safe to test my true 1RM?

Attempting a true 1RM requires a proper warm-up, excellent technique, and ideally a spotter or safety bars. For most people, calculating an estimated 1RM from a multi-rep set (under 10 reps to failure) is a safer and practical alternative. Consult a fitness professional if you are unsure.

Does body weight affect my strength level rating?

Yes. Strength standards are normalized to bodyweight because a heavier person is generally expected to lift more weight in absolute terms. The bodyweight ratio (your 1RM divided by your bodyweight) is what determines which level tier you fall into.

Results

Estimated 1RM by Lift

Results Table

Frequently Asked Questions

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