Training programs, competition results, and strength standards use different units and rep maxes. The bench press conversion calculator eliminates mental math by converting between lbs and kg, and between 1RM, 3RM, 5RM, and 10RM in a single step. No more Googling "225 lbs in kg" mid-workout.
UNIT CONVERSION TOOL
Bench Press Conversion Calculator
This bench press conversion calculator converts between lbs and kg, and translates any rep max into another. Enter your numbers and get every conversion instantly.
Enter your weight and reps to see your estimated 1RM
Training Percentages
Use your estimated 1RM to determine training loads for different goals
Calculate your 1RM first to see your training percentages
Where Do You Stand?
See how your bench press compares to strength standards for your bodyweight class
Why Use a Bench Press Conversion Calculator?
Instant Unit Conversion
Convert between pounds and kilograms instantly. Know that your 225 lb bench is 102 kg, or that the program calling for 100 kg means 220 lbs.
Rep Max Translation
Convert your 5RM into a 1RM, or your 1RM into a 10RM. Switch between rep max standards used by different programs.
Competition Ready
IPF and international competitions use kilograms. US gyms use pounds. This calculator bridges the gap so you can compete anywhere.
How the Bench Press Conversion Works Calculator
Converting bench press units and rep maxes is instant:
- Enter your bench press weight and reps in either pounds or kilograms.
- Toggle between lbs and kg using the unit switch — the calculator converts automatically.
- Your estimated 1RM, 3RM, 5RM, and 10RM all appear in the results panel.
- The percentage table shows training weights in your selected unit system.
Tip: The conversion factor is 1 kilogram = 2.20462 pounds. For quick mental math: multiply kg by 2.2 to get lbs, or divide lbs by 2.2 to get kg. Competition plates are in kg: 25 kg (55 lbs), 20 kg (44 lbs), 15 kg (33 lbs), 10 kg (22 lbs).
Calculator Formulas
The bench press conversion calculator combines unit conversion (1 kg = 2.20462 lbs) with the standard five 1RM formulas to give you every number you need in a single calculation:
1RM = w × (1 + r / 30)
Epley Formula
1RM = w × (1 + r / 30)
The most widely used formula in strength training, developed by Boyd Epley. Simple, effective, and accurate for most rep ranges.
Brzycki Formula
1RM = w × (36 / (37 - r))
Created by Matt Brzycki. Particularly accurate for rep ranges of 1 to 10 and commonly used in academic strength research.
Lander Formula
1RM = (100 × w) / (101.3 - 2.67123 × r)
Derived from regression analysis of actual 1RM tests. Good balance of accuracy across different rep ranges.
Lombardi Formula
1RM = w × r0.10
Uses an exponential approach. Gives slightly different results at higher rep ranges, useful for cross-referencing your estimate.
O'Conner Formula
1RM = w × (1 + 0.025 × r)
A straightforward linear model. Quick to compute and provides reasonable estimates across most common rep ranges.
Training Chart
The chart below displays your training weights in your selected unit. Toggle between lbs and kg at any time — all values update instantly. Use this for programming in either measurement system.
lbs
Strength
95%--1-2 reps
90%--2-3 reps
85%--3-5 reps
Hypertrophy
80%--4-6 reps
75%--6-8 reps
70%--8-10 reps
Endurance
65%--10-12 reps
60%--12-15 reps
50%--15-20 reps
Frequently Asked Questions
Common questions about bench press conversion calculator
Divide the weight in pounds by 2.20462 to get kilograms. For example: 225 lbs ÷ 2.20462 = 102.1 kg. Common bench press conversions: 135 lbs = 61.2 kg, 185 lbs = 83.9 kg, 225 lbs = 102.1 kg, 315 lbs = 142.9 kg, 405 lbs = 183.7 kg.
Multiply the weight in kilograms by 2.20462 to get pounds. For example: 100 kg × 2.20462 = 220.5 lbs. Common kg-to-lbs conversions: 60 kg = 132 lbs, 80 kg = 176 lbs, 100 kg = 220 lbs, 120 kg = 265 lbs, 140 kg = 309 lbs.
Your 5RM is approximately 87% of your 1RM. To estimate your 1RM from a 5RM: 1RM ≈ 5RM ÷ 0.87. For example, if your 5RM is 200 lbs: 200 ÷ 0.87 ≈ 230 lbs estimated 1RM. The bench press conversion calculator does this automatically.
International competition plates (calibrated, in kg): Red 25 kg (55.1 lbs), Blue 20 kg (44.1 lbs), Yellow 15 kg (33.1 lbs), Green 10 kg (22.0 lbs). The competition barbell weighs 20 kg (44.1 lbs). US gyms typically use pound-based plates: 45, 35, 25, 10, 5, and 2.5 lbs.
The International Powerlifting Federation (IPF) and most international sports federations use the metric system. Kilograms are the global scientific standard for mass. US-based federations like USAPL also use kg because they are IPF affiliates. Some other US feds (USPA, SPF) accept either system.
3RM ≈ 93% of 1RM. 5RM ≈ 87% of 1RM. 8RM ≈ 80% of 1RM. 10RM ≈ 75% of 1RM. 12RM ≈ 70% of 1RM. 15RM ≈ 65% of 1RM. These percentages are averages — individual variation exists based on muscle fiber composition and training experience.
Calculate the total weight needed in lbs, subtract the bar weight (45 lbs standard), divide by 2 for each side, then use available plates. For example, to load 100 kg (220 lbs): 220 - 45 = 175 lbs per side = 87.5 lbs. Load a 45 + 35 + 5 + 2.5 on each side.