Bench Press Calculator

A single counts as your one-rep max. For a set of 2 to 12 reps the calculator uses the Epley formula, weight × (1 + reps ÷ 30), the same estimate Stronger's bench press standards pages use: 225 lb for 5 reps estimates a 263 lb max. The calculator takes sets of up to 12 reps, the most the Stronger app counts in its own estimate.

On Stronger's scale a man reaches Novice at 0.75, Intermediate at 1.25, Advanced at 1.75, Elite at 2, and World Class at 2.4 times his bodyweight. For a woman the same levels start at 0.5, 0.75, 1, 1.5, and 1.8 times bodyweight. Below Novice is Beginner. At 180 lb that puts a man's Intermediate at 225 lb and Advanced at 315 lb; at 140 lb a woman's Intermediate starts at 105 lb and Advanced at 140 lb. These are the multipliers the Stronger app scores the bench press with.

It compares your max with the best raw competition bench of each lifter of your sex in your bodyweight group in the OpenPowerlifting open dataset: 556,880 lifters from sanctioned meets in the 2026-09-05 snapshot, grouped by bodyweight in kilograms. A 60th percentile means your max is at or above 60% of their best results. These numbers describe competitive powerlifters: people who entered a sanctioned meet.

Your level is scored exactly as the Stronger app scores it, and the app's own estimate is weight × reps × 0.0333 + weight, with reps capped at 12. That counts a single about 3% above the weight lifted, so a 225 lb single scores as 232 lb. The max and the percentile count a single as the weight itself, and estimate a set with Epley, because the competition results they are compared with are singles lifted on the day. Near a level boundary the app's estimate can place you one level higher or lower than the max alone would.

No. Stronger's scale has no age adjustment, so every level is the same target at any age. Age only adds a second comparison: your max against people who compete in your age band, at any bodyweight. Only lifters whose age is recorded appear in that group, and they are a stronger group than the data as a whole, so compare age bands with each other rather than with the bodyweight percentile.

Among the 398,838 men in the OpenPowerlifting data, 77.9% have a best competition bench of 225 lb or more; among the 158,042 women, 2.5% do (2026-09-05 snapshot). These numbers describe competitive powerlifters: people who entered a sanctioned meet. See the 225 lb bench press page for the share by bodyweight and age.

Yes. Switch the unit to kg and every number in the calculator converts. The calculator works in pounds underneath, like the standards pages, and converts with 1 kg = 2.2046 lb, so the levels and floors match those pages in either unit.

Among the 398,838 men in the OpenPowerlifting data, the median best raw competition bench is 281 lb (127 kg), in the 2026-09-05 snapshot. These numbers describe competitive powerlifters: people who entered a sanctioned meet. None of the data on this page covers people who don't compete, so it gives no general average. The bench press standards page breaks the competition results down by bodyweight and age.

Among the 158,042 women in the OpenPowerlifting data, the median best raw competition bench is 127 lb (58 kg), in the 2026-09-05 snapshot. These numbers describe competitive powerlifters: people who entered a sanctioned meet. None of the data on this page covers women who don't compete. The bench press standards for women page breaks the competition results down by bodyweight and age.

Among the 398,838 men in the OpenPowerlifting data, 32.6% have a best competition bench of 315 lb or more; among the 158,042 women, 0.1% do (2026-09-05 snapshot). These numbers describe competitive powerlifters: people who entered a sanctioned meet. See the 315 lb bench press page for the share by bodyweight and age.

Yes: enter the total weight you lifted, bar and plates together. A standard barbell weighs 20 kg (45 lb), the same as a competition bar under the International Powerlifting Federation's rules. To add up the plates on a loaded bar, use the barbell weight calculator.