GymNoteShort answer
Do a hard set of 3–5 reps with 1–2 reps left in the tank and plug it into the Epley formula: weight × (1 + reps / 30). 80 kg for 5 reps gives about 93 kg.
It is an estimate, not a guarantee. It is still good enough to set loads in a percentage-based plan, and you skip the risky single.
Step by step
- Warm up with a few lighter sets, adding weight as you go.
- Do one set of 3–5 reps with a weight that leaves 1–2 reps in reserve.
- Enter the weight and reps into the one-rep max calculator, or work it out by hand.
- Write the result down. Re-test in 4–8 weeks under the same conditions.
Common mistakes
- Estimating from sets of 12 or more reps. The longer the set, the bigger the error.
- Counting half reps or reps where the bar bounced.
- Comparing results from different formulas or different versions of a lift. Stick to one formula when tracking progress.
What most guides miss
An estimated max is most useful for tracking progress, not for bragging. Work it out the same way every month and you can see straight away whether your plan is working.
FAQ
Do I need to test a real max?
No. For planning your training an estimate from a hard set is enough. A true single is mostly worth doing before a competition, with spotters.
How do I calculate my bench press max?
The same way as any other lift: a set of 3–5 reps on the bench and the Epley formula. 80 kg for 5 reps gives about 93 kg.
What percentage of my max should I train with?
For strength, usually 80–90% for 2–5 reps. For muscle growth, 65–80% for 6–12 reps.