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

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 11 reps the formulas drift apart — the others give 57.2–62.6 lbs: treat 61.5 lbs as a rough guide.

45 × (1 + 11 ÷ 30) = 61.5 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%58.4 lbs
90%55.4 lbs
85%52.3 lbs
80%49.2 lbs
75%46.1 lbs
73.2%45 lbs — this set
70%43.1 lbs
65%40 lbs
60%36.9 lbs

See Also

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%

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