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. Also try the use the Workload Adjustment Calculator.
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. See also our One-Rep Max Calculator.
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.
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.
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.
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.
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.
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.
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. You might also find our calculate Human Punch Force useful.