One Rep Max for 445 lbs × 9 reps

One Rep Max Calculator
One Rep Max for
lifted for
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What is the one rep max for 445 lbs × 9 reps?

Answer

Lifting 445 lbs for 9 reps gives an estimated one rep max of
578.5 lbs

A set of 9 reps at 445 lbs is

76.9%

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:

445 × (1 + 9 ÷ 30)

=

445 × 1.3

=

578.5 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 578.5 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%549.6 lbs
90%520.7 lbs
85%491.7 lbs
80%462.8 lbs
75%433.9 lbs
70%405 lbs
65%376 lbs
60%347.1 lbs

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 445 lbs × 9 reps:

FormulaEstimated 1RM
Epley578.5 lbs
Brzycki572.1 lbs
Lombardi554.4 lbs
O'Conner545.1 lbs
Wathan586.4 lbs
Lander576 lbs
Mayhew572.4 lbs

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 445 lbs × 9 reps? (The answer is: 578.5 lbs). Enter the weight you lifted (e.g. 445), pick pounds or kilograms, and enter how many reps you managed (e.g. 9).
Recalculate with different values ↑

One Rep Max Table for 445 lbs

RepsOne Rep Max% of 1RM
2 reps474.7 lbs93.8%
3 reps489.5 lbs90.9%
4 reps504.3 lbs88.2%
5 reps519.2 lbs85.7%
6 reps534 lbs83.3%
7 reps548.8 lbs81.1%
8 reps563.7 lbs78.9%
9 reps578.5 lbs76.9%
10 reps593.3 lbs75%
11 reps608.2 lbs73.2%
12 reps623 lbs71.4%

FAQ

What is the one rep max for 445 lbs × 9 reps?

Lifting 445 lbs for 9 reps gives an estimated one rep max of 578.5 lbs

How much of my max is 445 lbs for 9 reps?

445 lbs for 9 reps works out at 76.9% of an estimated one rep max of 578.5 lbs.

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

90% of 578.5 lbs is 520.7 lbs and 70% is 405 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also