One Rep Max for 30 kg × 3 reps

One Rep Max Calculator

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

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 + 3 ÷ 30) = 33 kg

comparison of methods: six other published formulas give 31.8–34.2 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	31.4 kg
90.9%	30 kg — this set
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

Related Calculations

33 kg to lbs - 33 kg ≈ 72.75 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 × 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