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    One Rep Max for 45 lbs × 12 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 45 lbs × 12 reps?

    Answer

    Lifting 45 lbs for 12 reps gives an estimated one rep max of
    63 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 12 reps the formulas drift apart — the others give 57.7–65 lbs: treat 63 lbs as a rough guide.

    45 × (1 + 12 ÷ 30) = 63 lbs

    Training Weights as a % of 1RM
    % of 1RMWorking Weight
    95%59.9 lbs
    90%56.7 lbs
    85%53.6 lbs
    80%50.4 lbs
    75%47.3 lbs
    71.4%45 lbs — this set
    70%44.1 lbs
    65%41 lbs
    60%37.8 lbs

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    What is my 1 rep max for 45 lbs × 12 reps? 45 lbs for 12 reps gives an estimated one rep max of 63 lbs. That set is 71.4% of your maximum — see the full rep table.
    https://calculat.io/en/weight/one-rep-max/45--lb--12-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%

    FAQ

    What is the one rep max for 45 lbs × 12 reps?

    Lifting 45 lbs for 12 reps gives an estimated one rep max of 63 lbs

    How much of my max is 45 lbs for 12 reps?

    45 lbs for 12 reps works out at 71.4% of an estimated one rep max of 63 lbs.

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

    90% of 63 lbs is 56.7 lbs and 70% is 44.1 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also