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    One Rep Max for 30 kg × 3 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 30 kg × 3 reps?

    Answer

    Lifting 30 kg for 3 reps gives an estimated one rep max of
    33 kg

    A set of 3 reps at 30 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:

    30 × (1 + 3 ÷ 30)

    =

    30 × 1.1

    =

    33 kg

    Training Weights as a % of 1RM

    Percentages of your estimated max of 33 kg, the way most strength programmes prescribe load:

    % of 1RMWorking Weight
    95%31.4 kg
    90%29.7 kg
    85%28.1 kg
    80%26.4 kg
    75%24.8 kg
    70%23.1 kg
    65%21.5 kg
    60%19.8 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 30 kg × 3 reps:

    FormulaEstimated 1RM
    Epley33 kg
    Brzycki31.8 kg
    Lombardi33.5 kg
    O'Conner32.3 kg
    Wathan32.9 kg
    Lander32.2 kg
    Mayhew34.2 kg

    Related Calculations

    See Also

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    What is my 1 rep max for 30 kg × 3 reps?. 30 kg for 3 reps gives an estimated one rep max of 33 kg. That set is 90.9% of your maximum — see the full rep table.
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    One Rep Max Table for 30 kg

    RepsOne Rep Max% of 1RM
    2 reps32 kg93.8%
    3 reps33 kg90.9%
    4 reps34 kg88.2%
    5 reps35 kg85.7%
    6 reps36 kg83.3%
    7 reps37 kg81.1%
    8 reps38 kg78.9%
    9 reps39 kg76.9%
    10 reps40 kg75%
    11 reps41 kg73.2%
    12 reps42 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 30 kg × 3 reps? (The answer is: 33 kg). Enter the weight you lifted (e.g. 30), pick pounds or kilograms, and enter how many reps you managed (e.g. 3).
    Recalculate with different values ↑

    FAQ

    What is the one rep max for 30 kg × 3 reps?

    Lifting 30 kg for 3 reps gives an estimated one rep max of 33 kg

    How much of my max is 30 kg for 3 reps?

    30 kg for 3 reps works out at 90.9% of an estimated one rep max of 33 kg.

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

    90% of 33 kg is 29.7 kg and 70% is 23.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also