One Rep Max for 195 kg × 3 reps

One Rep Max Calculator
One Rep Max for
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What is the one rep max for 195 kg × 3 reps?

Answer

Lifting 195 kg for 3 reps gives an estimated one rep max of
214.5 kg

A set of 3 reps at 195 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:

195 × (1 + 3 ÷ 30)

=

195 × 1.1

=

214.5 kg

Training Weights as a % of 1RM

Percentages of your estimated max of 214.5 kg, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%203.8 kg
90%193.1 kg
85%182.3 kg
80%171.6 kg
75%160.9 kg
70%150.2 kg
65%139.4 kg
60%128.7 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 195 kg × 3 reps:

FormulaEstimated 1RM
Epley214.5 kg
Brzycki206.5 kg
Lombardi217.6 kg
O'Conner209.6 kg
Wathan213.6 kg
Lander209 kg
Mayhew222.3 kg

Related Calculations

See Also

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 195 kg × 3 reps? (The answer is: 214.5 kg). Enter the weight you lifted (e.g. 195), pick pounds or kilograms, and enter how many reps you managed (e.g. 3).
Recalculate with different values ↑

One Rep Max Table for 195 kg

RepsOne Rep Max% of 1RM
2 reps208 kg93.8%
3 reps214.5 kg90.9%
4 reps221 kg88.2%
5 reps227.5 kg85.7%
6 reps234 kg83.3%
7 reps240.5 kg81.1%
8 reps247 kg78.9%
9 reps253.5 kg76.9%
10 reps260 kg75%
11 reps266.5 kg73.2%
12 reps273 kg71.4%

FAQ

What is the one rep max for 195 kg × 3 reps?

Lifting 195 kg for 3 reps gives an estimated one rep max of 214.5 kg

How much of my max is 195 kg for 3 reps?

195 kg for 3 reps works out at 90.9% of an estimated one rep max of 214.5 kg.

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

90% of 214.5 kg is 193.1 kg and 70% is 150.2 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also