One Rep Max for 55 kg × 9 reps

One Rep Max Calculator
One Rep Max for
lifted for
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What is the one rep max for 55 kg × 9 reps?

Answer

Lifting 55 kg for 9 reps gives an estimated one rep max of
71.5 kg

A set of 9 reps at 55 kg is

76.9%

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:

55 × (1 + 9 ÷ 30)

=

55 × 1.3

=

71.5 kg

Training Weights as a % of 1RM

Percentages of your estimated max of 71.5 kg, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%67.9 kg
90%64.4 kg
85%60.8 kg
80%57.2 kg
75%53.6 kg
70%50.1 kg
65%46.5 kg
60%42.9 kg

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 55 kg × 9 reps:

FormulaEstimated 1RM
Epley71.5 kg
Brzycki70.7 kg
Lombardi68.5 kg
O'Conner67.4 kg
Wathan72.5 kg
Lander71.2 kg
Mayhew70.7 kg

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 55 kg × 9 reps? (The answer is: 71.5 kg). Enter the weight you lifted (e.g. 55), pick pounds or kilograms, and enter how many reps you managed (e.g. 9).
Recalculate with different values ↑

One Rep Max Table for 55 kg

RepsOne Rep Max% of 1RM
2 reps58.7 kg93.8%
3 reps60.5 kg90.9%
4 reps62.3 kg88.2%
5 reps64.2 kg85.7%
6 reps66 kg83.3%
7 reps67.8 kg81.1%
8 reps69.7 kg78.9%
9 reps71.5 kg76.9%
10 reps73.3 kg75%
11 reps75.2 kg73.2%
12 reps77 kg71.4%

FAQ

What is the one rep max for 55 kg × 9 reps?

Lifting 55 kg for 9 reps gives an estimated one rep max of 71.5 kg

How much of my max is 55 kg for 9 reps?

55 kg for 9 reps works out at 76.9% of an estimated one rep max of 71.5 kg.

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

90% of 71.5 kg is 64.4 kg and 70% is 50.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also