70 kg for 12 reps
Estimated one-rep max: about 95 kg (209 lb). The five formulas span 90–101 kg, so treat it as a range rather than a number.
Estimated one-rep max
95 kg
Mean of five published formulas. Range 90–101 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 98.0 | Epley, 1985 |
| Brzycki | 100.8 | Brzycki, 1993 |
| Lombardi | 89.7 | Lombardi, 1989 |
| O'Conner | 91.0 | O'Conner et al., 1989 |
| Mayhew | 94.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 95 kg a good bench press?
If that lift is a bench press, 95 kg (209 lb) puts a man at 82.5–87.5 kg bodyweight at the 12th percentile of 29,914 judged competition benches — novice. 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% | 90.1 |
| 90% | 85.4 |
| 85% | 80.6 |
| 80% | 75.9 |
| 75% | 71.1 |
| 70% | 66.4 |
| 65% | 61.7 |
| 60% | 56.9 |
| 55% | 52.2 |
| 50% | 47.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 37.9 | 5 |
| 55% | 52.2 | 5 |
| 70% | 66.4 | 3 |
| 80% | 75.9 | 2 |
| 90% | 85.4 | 1 |
| Working | 94.9 | 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 70 kg, so the estimate for any set you actually did is one click away.
70 kg × 2
1RM 75 kg
70 kg × 3
1RM 77 kg
70 kg × 4
1RM 79 kg
70 kg × 5
1RM 81 kg
70 kg × 6
1RM 83 kg
70 kg × 7
1RM 85 kg
70 kg × 8
1RM 87 kg
70 kg × 9
1RM 89 kg
70 kg × 10
1RM 91 kg
70 kg × 11
1RM 93 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
70 kg × 12 — common questions
What is my one-rep max if I lift 70 kg for 12 reps?
About 95 kg (209 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 90 to 101 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 95 kg a good bench press?
If the lift is a bench press, 95 kg (209 lb) puts a man at 82.5–87.5 kg bodyweight at the 12th percentile of 29,914 judged competition benches — novice. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 38 kg × 5, 52 kg × 5, 66 kg × 3, 76 kg × 2, 85 kg × 1, then the working single at 95 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.