One Rep Max for 45 kg × 9 reps

One Rep Max Calculator

What is the one rep max for 45 kg × 9 reps?

Answer

Lifting 45 kg for 9 reps gives an estimated one rep max of

58.5 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

45 × (1 + 9 ÷ 30) = 58.5 kg

comparison of methods: six other published formulas give 55.1–59.3 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	55.6 kg
90%	52.7 kg
85%	49.7 kg
80%	46.8 kg
76.9%	45 kg — this set
75%	43.9 kg
70%	41 kg
65%	38 kg
60%	35.1 kg

Related Calculations

58.5 kg to lbs - 58.5 kg ≈ 128.97 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 × 9 reps?

Lifting 45 kg for 9 reps gives an estimated one rep max of 58.5 kg

How much of my max is 45 kg for 9 reps?

45 kg for 9 reps works out at 76.9% of an estimated one rep max of 58.5 kg.

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

90% of 58.5 kg is 52.7 kg and 70% is 41 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also