30 kg for 10 reps
Estimated one-rep max: about 39 kg (86 lb). The five formulas span 38–40 kg, so treat it as a range rather than a number.
Estimated one-rep max
39 kg
Mean of five published formulas. Range 38–40 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 40.0 | Epley, 1985 |
| Brzycki | 40.0 | Brzycki, 1993 |
| Lombardi | 37.8 | Lombardi, 1989 |
| O'Conner | 37.5 | O'Conner et al., 1989 |
| Mayhew | 39.3 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 39 kg a good bench press?
If that lift is a bench press, 39 kg (86 lb) puts a man at 82.5–87.5 kg bodyweight at the 1st percentile of 29,914 judged competition benches — novice. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 37.0 |
| 90% | 35.0 |
| 85% | 33.1 |
| 80% | 31.1 |
| 75% | 29.2 |
| 70% | 27.2 |
| 65% | 25.3 |
| 60% | 23.3 |
| 55% | 21.4 |
| 50% | 19.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 15.6 | 5 |
| 55% | 21.4 | 5 |
| 70% | 27.2 | 3 |
| 80% | 31.1 | 2 |
| 90% | 35.0 | 1 |
| Working | 38.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 30 kg, so the estimate for any set you actually did is one click away.
30 kg × 2
1RM 32 kg
30 kg × 3
1RM 33 kg
30 kg × 4
1RM 34 kg
30 kg × 5
1RM 35 kg
30 kg × 6
1RM 36 kg
30 kg × 7
1RM 36 kg
30 kg × 8
1RM 37 kg
30 kg × 9
1RM 38 kg
30 kg × 11
1RM 40 kg
30 kg × 12
1RM 41 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
30 kg × 10 — common questions
What is my one-rep max if I lift 30 kg for 10 reps?
About 39 kg (86 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 38 to 40 kg, so the range is the honest answer.
Is 39 kg a good bench press?
If the lift is a bench press, 39 kg (86 lb) puts a man at 82.5–87.5 kg bodyweight at the 1st percentile of 29,914 judged competition benches — novice. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 16 kg × 5, 21 kg × 5, 27 kg × 3, 31 kg × 2, 35 kg × 1, then the working single at 39 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.