One Rep Max for 10 kg × 3 reps
One Rep Max Calculator
What is the one rep max for 10 kg × 3 reps?
Answer
Lifting 10 kg for 3 reps gives an estimated one rep max of
11 kg
A set of 3 reps at 10 kg is
90.9%
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 + 3 ÷ 30)
=10 × 1.1
=11 kg
Training Weights as a % of 1RM
Percentages of your estimated max of 11 kg, the way most strength programmes prescribe load:
| % of 1RM | Working Weight |
|---|---|
| 95% | 10.5 kg |
| 90% | 9.9 kg |
| 85% | 9.4 kg |
| 80% | 8.8 kg |
| 75% | 8.3 kg |
| 70% | 7.7 kg |
| 65% | 7.2 kg |
| 60% | 6.6 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 × 3 reps:
| Formula | Estimated 1RM |
|---|---|
| Epley | 11 kg |
| Brzycki | 10.6 kg |
| Lombardi | 11.2 kg |
| O'Conner | 10.8 kg |
| Wathan | 11 kg |
| Lander | 10.7 kg |
| Mayhew | 11.4 kg |
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See Also
- BMI Meaning - Check what given BMI means
- BMI Calculator (Imperial) - Body Mass Index Calculator (ft/in/lbs)
- BMI Calculator (Metric) - Body Mass Index Calculator (kg/cm)
- Ideal Weight Calculator (Imperial) - Find out the Ideal Weight for a given Height in feet/inches
- Ideal Weight Calculator (Metric) - Find out the Ideal Weight for a given Height in centimeters
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One Rep Max Table for 10 kg
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 × 3 reps? (The answer is: 11 kg). Enter the weight you lifted (e.g. 10), pick pounds or kilograms, and enter how many reps you managed (e.g. 3).