One Rep Max for 45 kg × 4 reps

One Rep Max Calculator

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 1RM	Working 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

Related Calculations

51 kg to lbs - 51 kg ≈ 112.44 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 × 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