125 kg for 3 reps
Estimated one-rep max: about 137 kg (303 lb). The five formulas span 132–142 kg, so treat it as a range rather than a number.
Estimated one-rep max
137 kg
Mean of five published formulas. Range 132–142 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 137.5 | Epley, 1985 |
| Brzycki | 132.4 | Brzycki, 1993 |
| Lombardi | 139.5 | Lombardi, 1989 |
| O'Conner | 134.4 | O'Conner et al., 1989 |
| Mayhew | 142.5 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 137 kg a good bench press?
If that lift is a bench press, 137 kg (303 lb) puts a man at 82.5–87.5 kg bodyweight at the 66th percentile of 29,914 judged competition benches — advanced. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 130.4 |
| 90% | 123.5 |
| 85% | 116.7 |
| 80% | 109.8 |
| 75% | 102.9 |
| 70% | 96.1 |
| 65% | 89.2 |
| 60% | 82.3 |
| 55% | 75.5 |
| 50% | 68.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 54.9 | 5 |
| 55% | 75.5 | 5 |
| 70% | 96.1 | 3 |
| 80% | 109.8 | 2 |
| 90% | 123.5 | 1 |
| Working | 137.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 125 kg, so the estimate for any set you actually did is one click away.
125 kg × 2
1RM 133 kg
125 kg × 4
1RM 141 kg
125 kg × 5
1RM 145 kg
125 kg × 6
1RM 148 kg
125 kg × 7
1RM 152 kg
125 kg × 8
1RM 155 kg
125 kg × 9
1RM 159 kg
125 kg × 10
1RM 162 kg
125 kg × 11
1RM 166 kg
125 kg × 12
1RM 169 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
125 kg × 3 — common questions
What is my one-rep max if I lift 125 kg for 3 reps?
About 137 kg (303 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 132 to 142 kg, so the range is the honest answer.
Is 137 kg a good bench press?
If the lift is a bench press, 137 kg (303 lb) puts a man at 82.5–87.5 kg bodyweight at the 66th percentile of 29,914 judged competition benches — advanced. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 55 kg × 5, 75 kg × 5, 96 kg × 3, 110 kg × 2, 124 kg × 1, then the working single at 137 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.