One Rep Max for 30 kg × 10 reps

One Rep Max Calculator

What is the one rep max for 30 kg × 10 reps?

Answer

Lifting 30 kg for 10 reps gives an estimated one rep max of

40 kg

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

30 × (1 + 10 ÷ 30) = 40 kg

comparison of methods: six other published formulas give 37.5–40.6 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	38 kg
90%	36 kg
85%	34 kg
80%	32 kg
75%	30 kg — this set
70%	28 kg
65%	26 kg
60%	24 kg

Related Calculations

40 kg to lbs - 40 kg ≈ 88.18 pounds

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

One Rep Max Table for 30 kg

Reps	One Rep Max	% of 1RM
2 reps	32 kg	93.8%
3 reps	33 kg	90.9%
4 reps	34 kg	88.2%
5 reps	35 kg	85.7%
6 reps	36 kg	83.3%
7 reps	37 kg	81.1%
8 reps	38 kg	78.9%
9 reps	39 kg	76.9%
10 reps	40 kg	75%
11 reps	41 kg	73.2%
12 reps	42 kg	71.4%

FAQ

What is the one rep max for 30 kg × 10 reps?

Lifting 30 kg for 10 reps gives an estimated one rep max of 40 kg

How much of my max is 30 kg for 10 reps?

30 kg for 10 reps works out at 75% of an estimated one rep max of 40 kg.

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

90% of 40 kg is 36 kg and 70% is 28 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also