One Rep Max for 45 kg × 12 reps

One Rep Max Calculator

What is the one rep max for 45 kg × 12 reps?

Answer

Lifting 45 kg for 12 reps gives an estimated one rep max of

63 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 12 reps the formulas drift apart — the others give 57.7–65 kg: treat 63 kg as a rough guide.

45 × (1 + 12 ÷ 30) = 63 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	59.9 kg
90%	56.7 kg
85%	53.6 kg
80%	50.4 kg
75%	47.3 kg
71.4%	45 kg — this set
70%	44.1 kg
65%	41 kg
60%	37.8 kg

Related Calculations

63 kg to lbs - 63 kg ≈ 138.89 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 45 kg

Reps	One Rep Max	% of 1RM
2 reps	48 kg	93.8%
3 reps	49.5 kg	90.9%
4 reps	51 kg	88.2%
5 reps	52.5 kg	85.7%
6 reps	54 kg	83.3%
7 reps	55.5 kg	81.1%
8 reps	57 kg	78.9%
9 reps	58.5 kg	76.9%
10 reps	60 kg	75%
11 reps	61.5 kg	73.2%
12 reps	63 kg	71.4%

FAQ

What is the one rep max for 45 kg × 12 reps?

Lifting 45 kg for 12 reps gives an estimated one rep max of 63 kg

How much of my max is 45 kg for 12 reps?

45 kg for 12 reps works out at 71.4% of an estimated one rep max of 63 kg.

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

90% of 63 kg is 56.7 kg and 70% is 44.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also