195 lb for 7 reps
Estimated one-rep max: about 236 lb (107 kg). The five formulas span 229–242 lb, so treat it as a range rather than a number.
Estimated one-rep max
107 kg
Mean of five published formulas. Range 104–110 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 109.1 | Epley, 1985 |
| Brzycki | 106.1 | Brzycki, 1993 |
| Lombardi | 107.5 | Lombardi, 1989 |
| O'Conner | 103.9 | O'Conner et al., 1989 |
| Mayhew | 109.6 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 236 lb a good bench press?
If that lift is a bench press, 236 lb (107 kg) puts a man at 82.5–87.5 kg bodyweight at the 24th percentile of 29,914 judged competition benches — intermediate. 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% | 101.9 |
| 90% | 96.5 |
| 85% | 91.2 |
| 80% | 85.8 |
| 75% | 80.4 |
| 70% | 75.1 |
| 65% | 69.7 |
| 60% | 64.3 |
| 55% | 59.0 |
| 50% | 53.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 42.9 | 5 |
| 55% | 59.0 | 5 |
| 70% | 75.1 | 3 |
| 80% | 85.8 | 2 |
| 90% | 96.5 | 1 |
| Working | 107.2 | 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 195 lb, so the estimate for any set you actually did is one click away.
195 lb × 2
1RM 208 lb
195 lb × 3
1RM 214 lb
195 lb × 4
1RM 220 lb
195 lb × 5
1RM 225 lb
195 lb × 6
1RM 231 lb
195 lb × 8
1RM 242 lb
195 lb × 9
1RM 247 lb
195 lb × 10
1RM 253 lb
195 lb × 11
1RM 259 lb
195 lb × 12
1RM 264 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
195 lb × 7 — common questions
What is my one-rep max if I lift 195 lb for 7 reps?
About 236 lb (107 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 229 to 242 lb, so the range is the honest answer.
Is 236 lb a good bench press?
If the lift is a bench press, 236 lb (107 kg) puts a man at 82.5–87.5 kg bodyweight at the 24th percentile of 29,914 judged competition benches — intermediate. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 95 lb × 5, 130 lb × 5, 165 lb × 3, 189 lb × 2, 213 lb × 1, then the working single at 236 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.