One Rep Max for 70 kg × 3 reps

One Rep Max Calculator
One Rep Max for
lifted for
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What is the one rep max for 70 kg × 3 reps?

Answer

Lifting 70 kg for 3 reps gives an estimated one rep max of
77 kg

A set of 3 reps at 70 kg 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:

70 × (1 + 3 ÷ 30)

=

70 × 1.1

=

77 kg

Training Weights as a % of 1RM

Percentages of your estimated max of 77 kg, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%73.2 kg
90%69.3 kg
85%65.5 kg
80%61.6 kg
75%57.8 kg
70%53.9 kg
65%50.1 kg
60%46.2 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 70 kg × 3 reps:

FormulaEstimated 1RM
Epley77 kg
Brzycki74.1 kg
Lombardi78.1 kg
O'Conner75.3 kg
Wathan76.7 kg
Lander75 kg
Mayhew79.8 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 70 kg × 3 reps? (The answer is: 77 kg). Enter the weight you lifted (e.g. 70), pick pounds or kilograms, and enter how many reps you managed (e.g. 3).
Recalculate with different values ↑

One Rep Max Table for 70 kg

RepsOne Rep Max% of 1RM
2 reps74.7 kg93.8%
3 reps77 kg90.9%
4 reps79.3 kg88.2%
5 reps81.7 kg85.7%
6 reps84 kg83.3%
7 reps86.3 kg81.1%
8 reps88.7 kg78.9%
9 reps91 kg76.9%
10 reps93.3 kg75%
11 reps95.7 kg73.2%
12 reps98 kg71.4%

FAQ

What is the one rep max for 70 kg × 3 reps?

Lifting 70 kg for 3 reps gives an estimated one rep max of 77 kg

How much of my max is 70 kg for 3 reps?

70 kg for 3 reps works out at 90.9% of an estimated one rep max of 77 kg.

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

90% of 77 kg is 69.3 kg and 70% is 53.9 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also