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    One Rep Max for 10 kg × 10 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 10 kg × 10 reps?

    Answer

    Lifting 10 kg for 10 reps gives an estimated one rep max of
    13.3 kg

    A set of 10 reps at 10 kg is

    75%

    of your estimated one rep max

    Note: this is an estimate, not a tested max. Rep-based formulas are closest at 2–6 reps and drift further apart as the set gets longer. Warm up and use a spotter before attempting a true single.

    How to Calculate One Rep Max

    Epley Formula: 1RM = weight × (1 + reps ÷ 30)

    The Epley formula assumes that every extra repetition you can complete corresponds to roughly 3.33% more weight on the bar. Put your set into it:

    10 × (1 + 10 ÷ 30)

    ≈

    10 × 1.3333

    ≈

    13.3 kg

    Training Weights as a % of 1RM

    Percentages of your estimated max of 13.3 kg, the way most strength programmes prescribe load:

    % of 1RMWorking Weight
    95%12.7 kg
    90%12 kg
    85%11.3 kg
    80%10.7 kg
    75%10 kg
    70%9.3 kg
    65%8.7 kg
    60%8 kg

    Other One Rep Max Formulas

    Published 1RM formulas disagree, and the gap widens with the rep count. This page answers with Epley; here is what the others give for 10 kg × 10 reps:

    FormulaEstimated 1RM
    Epley13.3 kg
    Brzycki13.3 kg
    Lombardi12.6 kg
    O'Conner12.5 kg
    Wathan13.5 kg
    Lander13.4 kg
    Mayhew13.1 kg

    Related Calculations

    See Also

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    What is my 1 rep max for 10 kg × 10 reps?. 10 kg for 10 reps gives an estimated one rep max of 13.3 kg. That set is 75% of your maximum — see the full rep table.
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    One Rep Max Table for 10 kg

    RepsOne Rep Max% of 1RM
    2 reps10.7 kg93.8%
    3 reps11 kg90.9%
    4 reps11.3 kg88.2%
    5 reps11.7 kg85.7%
    6 reps12 kg83.3%
    7 reps12.3 kg81.1%
    8 reps12.7 kg78.9%
    9 reps13 kg76.9%
    10 reps13.3 kg75%
    11 reps13.7 kg73.2%
    12 reps14 kg71.4%

    One Rep Max Calculator

    This calculator estimates your one-rep max (1RM) — the heaviest weight you could lift for a single repetition — from a set you have already completed. For example, it can help you find out what is the one rep max for 10 kg × 10 reps? (The answer is: 13.3 kg). Enter the weight you lifted (e.g. 10), pick pounds or kilograms, and enter how many reps you managed (e.g. 10).
    Recalculate with different values ↑

    FAQ

    What is the one rep max for 10 kg × 10 reps?

    Lifting 10 kg for 10 reps gives an estimated one rep max of 13.3 kg

    How much of my max is 10 kg for 10 reps?

    10 kg for 10 reps works out at 75% of an estimated one rep max of 13.3 kg.

    What should I lift at 90% and 70% of that max?

    90% of 13.3 kg is 12 kg and 70% is 9.3 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also