One Rep Max for 90 kg × 3 reps

One Rep Max Calculator
One Rep Max for
lifted for
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What is the one rep max for 90 kg × 3 reps?

Answer

Lifting 90 kg for 3 reps gives an estimated one rep max of
99 kg

A set of 3 reps at 90 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:

90 × (1 + 3 ÷ 30)

=

90 × 1.1

=

99 kg

Training Weights as a % of 1RM

Percentages of your estimated max of 99 kg, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%94.1 kg
90%89.1 kg
85%84.2 kg
80%79.2 kg
75%74.3 kg
70%69.3 kg
65%64.4 kg
60%59.4 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 90 kg × 3 reps:

FormulaEstimated 1RM
Epley99 kg
Brzycki95.3 kg
Lombardi100.5 kg
O'Conner96.8 kg
Wathan98.6 kg
Lander96.5 kg
Mayhew102.6 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 90 kg × 3 reps? (The answer is: 99 kg). Enter the weight you lifted (e.g. 90), pick pounds or kilograms, and enter how many reps you managed (e.g. 3).
Recalculate with different values ↑

One Rep Max Table for 90 kg

RepsOne Rep Max% of 1RM
2 reps96 kg93.8%
3 reps99 kg90.9%
4 reps102 kg88.2%
5 reps105 kg85.7%
6 reps108 kg83.3%
7 reps111 kg81.1%
8 reps114 kg78.9%
9 reps117 kg76.9%
10 reps120 kg75%
11 reps123 kg73.2%
12 reps126 kg71.4%

FAQ

What is the one rep max for 90 kg × 3 reps?

Lifting 90 kg for 3 reps gives an estimated one rep max of 99 kg

How much of my max is 90 kg for 3 reps?

90 kg for 3 reps works out at 90.9% of an estimated one rep max of 99 kg.

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

90% of 99 kg is 89.1 kg and 70% is 69.3 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also