One Rep Max for 45 lbs × 3 reps

One Rep Max Calculator
One Rep Max for
lifted for
reps

What is the one rep max for 45 lbs × 3 reps?

Answer

Lifting 45 lbs for 3 reps gives an estimated one rep max of
49.5 lbs

A set of 3 reps at 45 lbs is

90.9%

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 + 3 ÷ 30)

=

45 × 1.1

=

49.5 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 49.5 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%47 lbs
90%44.6 lbs
85%42.1 lbs
80%39.6 lbs
75%37.1 lbs
70%34.7 lbs
65%32.2 lbs
60%29.7 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 × 3 reps:

FormulaEstimated 1RM
Epley49.5 lbs
Brzycki47.6 lbs
Lombardi50.2 lbs
O'Conner48.4 lbs
Wathan49.3 lbs
Lander48.2 lbs
Mayhew51.3 lbs

Related Calculations

See Also

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 × 3 reps? (The answer is: 49.5 lbs). Enter the weight you lifted (e.g. 45), pick pounds or kilograms, and enter how many reps you managed (e.g. 3).
Recalculate with different values ↑

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 × 3 reps?

Lifting 45 lbs for 3 reps gives an estimated one rep max of 49.5 lbs

How much of my max is 45 lbs for 3 reps?

45 lbs for 3 reps works out at 90.9% of an estimated one rep max of 49.5 lbs.

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

90% of 49.5 lbs is 44.6 lbs and 70% is 34.7 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also