225 lb for 12 reps
Estimated one-rep max: about 305 lb (138 kg). The five formulas span 288–324 lb, so treat it as a range rather than a number.
Estimated one-rep max
138 kg
Mean of five published formulas. Range 131–147 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 142.9 | Epley, 1985 |
| Brzycki | 147.0 | Brzycki, 1993 |
| Lombardi | 130.8 | Lombardi, 1989 |
| O'Conner | 132.7 | O'Conner et al., 1989 |
| Mayhew | 138.2 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 305 lb a good bench press?
If that lift is a bench press, 305 lb (138 kg) puts a man at 82.5–87.5 kg bodyweight at the 67th 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% | 131.4 |
| 90% | 124.5 |
| 85% | 117.6 |
| 80% | 110.6 |
| 75% | 103.7 |
| 70% | 96.8 |
| 65% | 89.9 |
| 60% | 83.0 |
| 55% | 76.1 |
| 50% | 69.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 55.3 | 5 |
| 55% | 76.1 | 5 |
| 70% | 96.8 | 3 |
| 80% | 110.6 | 2 |
| 90% | 124.5 | 1 |
| Working | 138.3 | 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 225 lb, so the estimate for any set you actually did is one click away.
225 lb × 2
1RM 240 lb
225 lb × 3
1RM 247 lb
225 lb × 4
1RM 254 lb
225 lb × 5
1RM 260 lb
225 lb × 6
1RM 267 lb
225 lb × 7
1RM 273 lb
225 lb × 8
1RM 279 lb
225 lb × 9
1RM 285 lb
225 lb × 10
1RM 292 lb
225 lb × 11
1RM 298 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
225 lb × 12 — common questions
What is my one-rep max if I lift 225 lb for 12 reps?
About 305 lb (138 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 288 to 324 lb, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 305 lb a good bench press?
If the lift is a bench press, 305 lb (138 kg) puts a man at 82.5–87.5 kg bodyweight at the 67th 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 122 lb × 5, 168 lb × 5, 213 lb × 3, 244 lb × 2, 274 lb × 1, then the working single at 305 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.