NOW Fitness · Free fitness calculators
How strong am I?
Enter one set you did. You will see your estimated one-rep max, your strength level from beginner to elite, and the rank the NOW Fitness app would give that muscle.
Estimated one-rep max
93 kg
Level
Intermediate
NOW rank
Platinum 3
About 24 kg more on your one-rep max to reach Advanced.
Bench press standards for you
One-rep max needed for each level at your bodyweight, age and sex.
| Level | One-rep max |
|---|---|
| Beginner | 39 kg |
| Novice | 59 kg |
| Intermediate | 78 kg |
| Advanced | 117 kg |
| Elite | 157 kg |
How to do it
How it works
- Your set becomes an estimated one-rep max with the Epley formula. Sets above 12 reps count as 12, because past that the estimate drifts and endurance takes over.
- Strength is compared to bodyweight with the 2/3-power rule used by Wilks, DOTS and Sinclair, so heavier lifters are not punished for a plain weight ratio.
- Women's standards are 60 to 75 % of men's, depending on the lift. Lifters under 20 and over 32 get an age adjustment.
- Levels follow widely used strength-standard tables. The NOW rank is the same score the app uses for your muscle map.
What is a good bench press for my weight?
For an adult man around 75 kg, a one-rep max of about 75 kg (1 × bodyweight) is intermediate and 110 kg (1.5 ×) is advanced. Women's standards are lower. Enter your numbers above for your own table.
How accurate is the one-rep max estimate?
Within a few percent for sets of 3 to 10 reps. It is less accurate for very high reps, which is why reps are capped at 12.
Why does my age change the result?
Strength peaks between about 20 and 32. Younger and older lifters get a fair adjustment, so the level describes how strong you are for your age.
Track it in NOW Fitness
Log your workouts and NOW Fitness ranks every muscle on a body map, from Wood to TOP, and updates it with every new record. Free on iPhone and Android.