Calculate your One-Rep Max

Use WeStrive's one rep max calculator in order to find your true max in 2022. Add your weight and reps to find your max for barbell bench, back squat, and more. Weights are in both lbs and kg.

About the One-Rep Max

One Rep Max Calculator 

As a personal trainer, or an individual working on their own fitness journey, there are plenty of tools, resources, and safety guidelines that you should be aware of. When you have this knowledge, you can make sure you are always doing proper movements with proper form, and prevent possible injuries. One factor that is recommended to keep in mind is your one rep maximum, and the best way to do this is with a one rep max calculator. 

What is One Rep Max?

Before you can learn how to calculate your one-rep-max, you need to understand what exactly it is. A one rep maximum is the most weight you can lift in a single rep for an exercise. This term is mainly used in weightlifting, but you don’t need to be a weightlifter to benefit from understanding your one-rep-max. 

This maximum weight is the most you can lift when squatting, deadlifting, bench pressing, and more. Lifting more than you should can lead to injuries, while lifting too little will make it difficult to build up strength. A personal trainer can help you better understand your one-rep-max, but you can easily calculate it on your own. 

Your max will also vary based on exercises. For example, you may be able to lift more when squatting than when deadlifting. Once you know your one-rep-max, you can work on increasing it. 

The importance of Calculating your one-rep max

There are plenty of reasons behind why it is important to calculate and know your one-rep-max. For one, once you know what your max is you will be able to work on increasing it. You can also feel better about the weight you lift, knowing you are on the right track to building up muscle and strength. It is also an important resource when trying to prevent injury, or overworking your muscles. 

The WeStrive One Rep Max Calculator 

While a personal trainer can help you figure out your one-rep-max, you can also calculate it yourself with tools like the WeStrive one-rep-max calculator. All you have to do is enter your repetitions and weights for whatever workout you need, such as squats, barbell benches, bench presses, and more. The calculations are shown in both pounds and kilograms. 

WeStrive can be found through Google Play and the App Store, and the one-rep-max calculator can also be used through a web browser. 

How To Increase Your Bench Press Max

Once you have calculated your one-rep-max, you can work on increasing it. If you are hoping to increase your bench press maximum then there are a few tips you can follow to do so. This includes making sure to always use proper forms, utilizing different set formats, increasing the weight you lift, and training your synergist muscles.  

Use Proper Form

Working out with the proper form is vital no matter what kind of exercise you are doing, or what type of goals you are working toward. The proper form for a bench press can be broken into three separate parts. It is also always recommended to have someone spotting you. 

  1. You should lie on your back, keeping your spine neutral and feet flat on the floor. Toes should be straight ahead, and you should grab the bar at 2x should width. Brace your abs/core before pulling your shoulders down and back. 
  2. Unrack the bar directly over your shoulders and lower it to your mid chest. Go as low as possible while maintaining proper form. 
  3. You should then drive your feet into the floor, squeezing your abs and glutes. Exhale while you push the bar back into the start position. 

Different Set Formats

Straight sets are the most common you will come across for bench pressing, but that is not the only format you can use. Examples of bench press formats you can try out are pyramid sets, reverse grip sets, close grip sets, wide grip sets, and dumbbell sets. 

Increase Weight and Lower Rep Range

Building up your one-rep-max requires you to increase the weight you lift and your lower repetition range. This can be done best alongside a personal trainer in order to increase within the right range for your rep maximum. This increase can be used for one to five repetitions. 

Train Your Synergists

Training your synergist muscles is a great way to help you increase your bench press maximum. These muscles are utilized when you do primer moves while bench pressing. These muscles primarily include your shoulders and your triceps.

Benefits of Knowing Your One Rep Max

You can enjoy a couple of benefits when you calculate what your one-rep-max is, but the exact benefits will depend on your specific goals. Not only does calculating this measurement help you create better daily workouts for yourself, but you can also design longer programs. 

Daily Workouts

Knowing what your one-rep-max is can lay the groundwork for you to have successful daily workouts. You can make sure you are doing exercises at the right intensity, and not increasing your reps so much that you burn yourself out. You will not be able to properly push yourself if you have no idea what your maximum is. 


In addition to guiding you on daily workouts, understanding your one-rep-max will also help you develop longer and more in-depth programs, either for yourself or for your training clients. When you know what your one-rep-max is you can create programs broken down into Macrocycles, Mesocycles, or Microcycles. 

Macrocycles look at yearly programming, Mesocycles are defined by two to six week long blocks, and Microcycles are one to two week units of training. The smaller the unit of training you are programming, the more specific it will be. 

Who Needs To Know Their One Rep Max?

Not everyone needs to know their one-rep-maximum, especially if you don’t use strength-focused exercises, but plenty of people can still benefit from knowing it. Not only professional strength athletes, but even beginner and intermediate athletes can find beneficial results after learning to understand their one-rep-max. 

Strength Athletes 

Competitive and professional strength athletes are one of the groups that will benefit the most from calculating their one-rep-max. Bodybuilders and other strength-based athletes want to be testing their maximums and getting stronger, and the only way to do that is with a proper one-rep-max calculation. It is not only beneficial for these kinds of athletes to know this calculation, but it is also vital. 


Beginners in multiple fitness niches may want to learn their one-rep-max to start pushing themselves more effectively. Form is the most important thing as a beginner, so you don’t have to calculate your maximum at first, but it can still be beneficial to have the number in mind. It can also be good to know what your one-rep-max is when you first start so you don’t end up lifting too much too soon. 


Intermediate-level athletes and weightlifters can benefit from calculating their one-rep-max as well. When you look at your max, alongside how much experience you have, you can figure out the intensity levels that your workout routines should be at. As an intermediate athlete, you can benefit from knowing your exact one-rep-max, or just an estimate. If you want to get more serious about training, then the more accurate your one-rep-max calculation is the better. 

No matter what level of athlete you are, or why you want to calculate your one-rep-max, tools like the WeStrive Calculator can provide you with accurate results.