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    One Rep Max for 45 kg × 11 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 45 kg × 11 reps?

    Answer

    Lifting 45 kg for 11 reps gives an estimated one rep max of
    61.5 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

    At 11 reps the formulas drift apart — the others give 57.2–62.6 kg: treat 61.5 kg as a rough guide.

    45 × (1 + 11 ÷ 30) = 61.5 kg

    Training Weights as a % of 1RM
    % of 1RMWorking Weight
    95%58.4 kg
    90%55.4 kg
    85%52.3 kg
    80%49.2 kg
    75%46.1 kg
    73.2%45 kg — this set
    70%43.1 kg
    65%40 kg
    60%36.9 kg

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    What is my 1 rep max for 45 kg × 11 reps? 45 kg for 11 reps gives an estimated one rep max of 61.5 kg. That set is 73.2% of your maximum — see the full rep table.
    https://calculat.io/en/weight/one-rep-max/45--kg--11-reps/generated.jpgCopy

    One Rep Max Table for 45 kg

    RepsOne Rep Max% of 1RM
    2 reps48 kg93.8%
    3 reps49.5 kg90.9%
    4 reps51 kg88.2%
    5 reps52.5 kg85.7%
    6 reps54 kg83.3%
    7 reps55.5 kg81.1%
    8 reps57 kg78.9%
    9 reps58.5 kg76.9%
    10 reps60 kg75%
    11 reps61.5 kg73.2%
    12 reps63 kg71.4%

    FAQ

    What is the one rep max for 45 kg × 11 reps?

    Lifting 45 kg for 11 reps gives an estimated one rep max of 61.5 kg

    How much of my max is 45 kg for 11 reps?

    45 kg for 11 reps works out at 73.2% of an estimated one rep max of 61.5 kg.

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

    90% of 61.5 kg is 55.4 kg and 70% is 43.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also