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    One Rep Max for 45 kg × 4 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 45 kg × 4 reps?

    Answer

    Lifting 45 kg for 4 reps gives an estimated one rep max of
    51 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

    45 × (1 + 4 ÷ 30) = 51 kg

    comparison of methods: six other published formulas give 49.1–52.4 kg

    Training Weights as a % of 1RM
    % of 1RMWorking Weight
    95%48.5 kg
    90%45.9 kg
    88.2%45 kg — this set
    85%43.4 kg
    80%40.8 kg
    75%38.3 kg
    70%35.7 kg
    65%33.2 kg
    60%30.6 kg

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    What is my 1 rep max for 45 kg × 4 reps? 45 kg for 4 reps gives an estimated one rep max of 51 kg. That set is 88.2% of your maximum — see the full rep table.
    https://calculat.io/en/weight/one-rep-max/45--kg--4-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 × 4 reps?

    Lifting 45 kg for 4 reps gives an estimated one rep max of 51 kg

    How much of my max is 45 kg for 4 reps?

    45 kg for 4 reps works out at 88.2% of an estimated one rep max of 51 kg.

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

    90% of 51 kg is 45.9 kg and 70% is 35.7 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also