{"id":18495,"date":"2026-09-14T23:56:22","date_gmt":"2026-09-14T21:56:22","guid":{"rendered":"https:\/\/bilboteam.com\/bench-press-1rm-calculator-how-to-use-it-and-improve-your-pr\/"},"modified":"2026-10-12T22:16:30","modified_gmt":"2026-10-12T20:16:30","slug":"bench-press-1rm-calculator-how-to-use-it-and-improve-your-pr","status":"publish","type":"post","link":"https:\/\/bilboteam.com\/en\/bench-press-1rm-calculator-how-to-use-it-and-improve-your-pr\/","title":{"rendered":"Bench Press 1RM Calculator: How to Use It and Improve Your PR"},"content":{"rendered":"\n

I see the same mistake all the time: people who train hard but have no idea how much they can really bench press. <\/p>\n\n

They train \u201cby feel,\u201d change the weight depending on the day, and by the end of the year they\u2019re exactly where they started. And you need to be clear about this: when you train for strength, there\u2019s one number you want under control\u2014your RM, or rep max<\/strong>. <\/p>\n\n

If you know your RM, you know exactly what weight to use in each set. If you don\u2019t, you\u2019re improvising. <\/p>\n\n

In this post I\u2019ll explain what RM is, how to calculate it with our calculator without having to risk testing your true max in the gym, and most importantly, how to use that number to improve your bench press PR progressively and without getting injured.<\/p>\n\n

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What RM is and why it\u2019s a key reference for programming your training<\/strong><\/h2>\n\n

Your RM (short for \u201cRepetition Maximum\u201d)<\/strong> is the maximum weight you can lift for a given number of reps.<\/p>\n\n

But here\u2019s something important: your RM isn\u2019t a number that stays the same forever<\/strong>.<\/p>\n\n

Your strength changes. It changes when you train well for weeks, when you build up fatigue, when you rest, when your technique improves, or when you\u2019ve gone a while without training. <\/p>\n\n

That\u2019s why I\u2019m much more interested in using RM as a tracking tool<\/strong> than as a test you have to do constantly.<\/p>\n\n

A real example<\/strong><\/h3>\n\n

If your bench press 1RM is 100 kg:<\/p>\n\n

We can program training with different percentages of that RM depending on our goal.<\/p>\n\n

Without that starting point, any percentage I give you is meaningless. It\u2019s the difference between training with a real plan and throwing darts blindfolded. <\/p>\n\n

The problem is that calculating your true 1RM (loading the bar and trying to lift it once, all-out) comes with a risk that just isn\u2019t worth it, especially if you train alone at home or without someone supervising your technique<\/strong>. That\u2019s where the calculator comes in. <\/p>\n\n

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How to use the Bilbo Method RM Calculator step by step<\/strong><\/h2>\n\n

Using an RM calculator<\/strong><\/a> is very simple, and you\u2019ve got it available in Bilbo Team. It\u2019s the same one I use for my own training<\/strong> and with everyone who follows the Bilbo Method. <\/p>\n\n

The process is that simple:<\/p>\n\n

Step 1: Choose a weight you can move with clean technique<\/strong><\/h3>\n\n

It doesn\u2019t need to be very heavy. In fact, it\u2019s better if it isn\u2019t. Pick a weight you can do between 10 and 45 reps with proper form, without failing and without \u201ccheating\u201d any reps. <\/p>\n\n

Step 2: Do those reps to technical failure<\/strong><\/h3>\n\n

Meaning: up to the point where you couldn\u2019t do one more while keeping good form. This isn\u2019t the time to grind out a rep \u201cany way you can,\u201d because that skews the input and will give you an inaccurate estimated RM. <\/p>\n\n

Step 3: Enter the weight and reps into the calculator<\/strong><\/h3>\n\n

Plug those two numbers (the weight you lifted and the number of reps completed) into the calculator, and it automatically gives you your estimated 1RM.<\/p>\n\n

Step 4: Use that result to program your training<\/strong><\/h3>\n\n

With your RM calculated, you can apply the percentages I mentioned earlier to plan your sets with a clear rationale.<\/p>\n\n

It\u2019s a five-minute process that saves you the risk of attempting a true max before you\u2019re ready\u2014and gives you a reliable number you can work from week to week<\/strong>.<\/p>\n\n

So what do I do with that number?<\/strong><\/h3>\n\n

The important part comes next.<\/p>\n\n

The number an RM calculator<\/strong> gives you isn\u2019t worth much if you just look at it and move on. What matters is comparing it to your previous numbers and using it to make decisions about your training. <\/p>\n\n

If your estimated RM is steadily going up, that\u2019s a sign the work is paying off. If it\u2019s been stuck for weeks, it may be time to review your plan, recovery, volume, intensity, or even your execution of the lift. <\/p>\n\n

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\"RM<\/figure>\n\n
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Try the 1RM Calculator<\/a><\/div>\n<\/div>\n\n
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How to interpret your RM to adjust loads and sets<\/strong><\/h2>\n\n

Be clear: you don\u2019t train at 100% of your RM all the time. In fact, doing that would be a terrible way to approach long-term training. <\/p>\n\n

Depending on the goal, we can work with different loads and rep ranges. Here\u2019s how I do it with anyone following the Bilbo Method: <\/p>\n\n

If your goal is to build maximum strength in the bench press:<\/strong><\/h3>\n\n

Use the Bilbo Method strength adaptation, where we work with 1RM percentages above 70%.<\/p>\n\n

Here, the priority is the quality of each rep\u2014not volume.<\/p>\n\n

If your goal is strength-hypertrophy (my favorite approach, and the one I use in the Bilbo Method \u201cBench Press Priority\u201d routine):<\/strong><\/h3>\n\n

If your goal is to build strength-hypertrophy, use the percentages detailed in the Bilbo Method training app routines.<\/p>\n\n

\ud83d\udc49\ud83c\udffb The key here is to recalculate your RM every 4\u20136 weeks. As you progress, your RM goes up\u2014and if you keep training with the same kilos you used two months ago, you\u2019ll be underloading without even realizing it. <\/p>\n\n