Free 1RM comparison tool
Enter your current squat, bench press, deadlift, overhead press, or barbell row max to see your level, bodyweight ratio, and next target.
Your strength level
Beginner
An 80 kg bench press at 75 kg bodyweight is 1.07× bodyweight. Intermediate starts at about 86.5 kg, leaving about 6.5 kg.
Turn the target into a trend
fitzap workout follows estimated strength, RPE and workload across your sessions, so progress is visible before the next max test.
Each cell pairs a relative-strength ratio with the matching load for your selected weight. For example, 1.5× at 80 kg equals a 120 kg max.
The strength standards table scrolls horizontally on small screens. The lift column stays visible while scrolling.
| Lift | Beginner | Intermediate | Advanced | Pro | Elite |
|---|---|---|---|---|---|
| Squat | 1x75 kg | 1.5x112.5 kg | 2x150 kg | 2.5x187.5 kg | 3x225 kg |
| Bench press | 0.75x56.5 kg | 1.15x86.5 kg | 1.5x112.5 kg | 1.85x139 kg | 2.2x165 kg |
| Deadlift | 1.25x94 kg | 1.8x135 kg | 2.35x176.5 kg | 2.8x210 kg | 3.2x240 kg |
| Overhead press | 0.45x34 kg | 0.7x52.5 kg | 0.95x71.5 kg | 1.15x86.5 kg | 1.35x101.5 kg |
| Barbell row | 0.75x56.5 kg | 1.05x79 kg | 1.35x101.5 kg | 1.65x124 kg | 1.95x146.5 kg |
A short peak can sharpen heavy-lift technique and clear accumulated fatigue. It suits healthy, experienced lifters who already know the movement they intend to test.
| Week | Main-lift work | What changes |
|---|---|---|
| 1 — Build specificity | Train the target lift once or twice. Keep most sets at 2–4 reps with 75–85% of 1RM. An optional single at 80–85% should feel smooth, around RPE 7–8. | Remove unfamiliar exercises and sets taken to failure. |
| 2 — Increase intensity | Use doubles and triples at 80–88%, plus one controlled single at 85–90% around RPE 8. | Cut accessory work and total training by roughly 20–30%. |
| 3 — Practise singles | Perform 1–3 singles at 88–93%, stopping around RPE 8–9, followed by only a few light back-off sets. | Finish the final heavy squat or deadlift about 7–10 days before testing. Bench can usually be trained closer. |
| 4 — Shed fatigue | Early in the week, use a few easy technique singles at 60–75%. | Keep volume 30–70% below normal, skip demanding accessories and stop lifting 2–4 days before the test. |
Adjust the plan to the day. If bar speed drops sharply, technique changes or normal warm-up weights feel unusually heavy, reduce the load instead of forcing the session.
Keep calories, bodyweight, meals and hydration familiar. Crash diets, water cuts and sudden carbohydrate loading introduce risk without reliably improving one maximal repetition. Protect your normal sleep routine, especially during the final week.
Start tracking with fitzap nutritionCreatine supports training over time rather than acting as a last-minute boost. Continue it normally if you already use it. Caffeine can help some lifters, but test day is not the moment to experiment; consider sleep, anxiety, medications and health conditions.
A peak helps reveal progress that fatigue may have hidden. Substantial muscle gain and durable strength take longer, and no fixed percentage or taper guarantees a personal record.
Beginners, unsupervised lifters and anyone returning from injury should estimate 1RM from a technically clean submaximal set instead.
This is a practical synthesis for healthy lifters, not an individually prescribed program. Recovery varies with training age, age, sex, body size, sleep, injury history and normal workload.
Treat the levels as broad training milestones. They provide context for goal setting, not a pass-or-fail grade.
A 1RM is the heaviest load you can lift once with consistent technique. A calculated value from a hard set also works when testing a true maximum is not appropriate.
Locate the first target above your result and use it as a long-term milestone. Judge progress across training blocks rather than reacting to daily fluctuations.
A 100 kg bench for an 80 kg lifter is 1.25×; at 100 kg, it is 1.0×. Ratios make the difference visible without ignoring the weight on the bar.
The labels describe a broad path from learning the lifts to exceptional gym performance. Time ranges are illustrative because progress varies widely.
| Level | Typical training | Relative strength | Focus |
|---|---|---|---|
| Beginner | Often within the first year | The first listed target for that lift | Repeatable technique and consistency |
| Intermediate | Common after sustained training | The lift's second target | Periodized training |
| Advanced | Usually requires several productive years | The lift's third target | Specific weak points |
| Pro | Highly individual | The lift's fourth target | Highly specific programming |
| Elite | Highly individual | The highest listed target | Highly specialized performance |
These are fitzap workout's rounded bodyweight multipliers for practical goal setting. They are not population percentiles, official classifications or a substitute for federation rules.
Divide the load on the bar by the lifter's weight.
Divide a 100 kg bench by the lifter's 80 kg weight:
100 ÷ 80 = 1.25× bodyweightDivide a 140 kg deadlift by the lifter's 70 kg weight:
140 ÷ 70 = 2.0× bodyweightCalculate a working-set estimate or plan nutrition around your training.
Short answers about the measurement, reference levels, and lift selection.
They compare the most weight you can lift for one repetition with reference targets for your sex and bodyweight. You can use either a tested maximum or a recent estimate.
A useful intermediate 75kg male target is about a 113kg squat, 86kg bench press, and 135kg deadlift for estimated one rep maxes.
No. These are practical gym benchmarks, not federation totals or population percentiles. Age, anatomy, technique, equipment, and training history can all affect a result.
Dividing a lift by bodyweight gives a relative-strength ratio. This adds useful context when lifters of different sizes move the same absolute load.
Use estimated 1RM from a recent working set. Run your best set through the 1RM calculator first, then compare the result here.