Feedback form
Hi! What do you think?

Drag it here or paste with Ctrl+V

    You can also email us on infocalculat.io

    One Rep Max for 45 lbs × 11 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

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

    Answer

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

    A set of 11 reps at 45 lbs is

    73.2%

    of your estimated one rep max

    Note: this is an estimate, not a tested max. Rep-based formulas are closest at 2–6 reps and drift further apart as the set gets longer. Warm up and use a spotter before attempting a true single.

    How to Calculate One Rep Max

    Epley Formula: 1RM = weight × (1 + reps ÷ 30)

    The Epley formula assumes that every extra repetition you can complete corresponds to roughly 3.33% more weight on the bar. Put your set into it:

    45 × (1 + 11 ÷ 30)

    ≈

    45 × 1.3667

    ≈

    61.5 lbs

    Training Weights as a % of 1RM

    Percentages of your estimated max of 61.5 lbs, the way most strength programmes prescribe load:

    % of 1RMWorking Weight
    95%58.4 lbs
    90%55.4 lbs
    85%52.3 lbs
    80%49.2 lbs
    75%46.1 lbs
    70%43.1 lbs
    65%40 lbs
    60%36.9 lbs

    Other One Rep Max Formulas

    Published 1RM formulas disagree, and the gap widens with the rep count. This page answers with Epley; here is what the others give for 45 lbs × 11 reps:

    FormulaEstimated 1RM
    Epley61.5 lbs
    Brzycki62.3 lbs
    Lombardi57.2 lbs
    O'Conner57.4 lbs
    Wathan62.4 lbs
    Lander62.6 lbs
    Mayhew59.9 lbs

    Related Calculations

    See Also

    Share This Calculation
    Print
    https://calculat.io/en/weight/one-rep-max/45--lb--11-repsCopy
    <a href="https://calculat.io/en/weight/one-rep-max/45--lb--11-reps">What is my 1 rep max for 45 lbs × 11 reps? - Calculatio</a>Copy
    Facebook
    Twitter
    Telegram
    WhatsApp
    Viber
    Email
    What is my 1 rep max for 45 lbs × 11 reps?. 45 lbs for 11 reps gives an estimated one rep max of 61.5 lbs. That set is 73.2% of your maximum — see the full rep table.
    https://calculat.io/en/weight/one-rep-max/45--lb--11-reps/generated.jpgCopy

    One Rep Max Table for 45 lbs

    RepsOne Rep Max% of 1RM
    2 reps48 lbs93.8%
    3 reps49.5 lbs90.9%
    4 reps51 lbs88.2%
    5 reps52.5 lbs85.7%
    6 reps54 lbs83.3%
    7 reps55.5 lbs81.1%
    8 reps57 lbs78.9%
    9 reps58.5 lbs76.9%
    10 reps60 lbs75%
    11 reps61.5 lbs73.2%
    12 reps63 lbs71.4%

    One Rep Max Calculator

    This calculator estimates your one-rep max (1RM) — the heaviest weight you could lift for a single repetition — from a set you have already completed. For example, it can help you find out what is the one rep max for 45 lbs × 11 reps? (The answer is: 61.5 lbs). Enter the weight you lifted (e.g. 45), pick pounds or kilograms, and enter how many reps you managed (e.g. 11).
    Recalculate with different values ↑

    FAQ

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

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

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

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

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

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

    See Also