35 kg for 10 reps
Estimated one-rep max: about 45 kg (100 lb). The five formulas span 44–47 kg, so treat it as a range rather than a number.
Estimated one-rep max
45 kg
Mean of five published formulas. Range 44–47 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 46.7 | Epley, 1985 |
| Brzycki | 46.7 | Brzycki, 1993 |
| Lombardi | 44.1 | Lombardi, 1989 |
| O'Conner | 43.8 | O'Conner et al., 1989 |
| Mayhew | 45.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 45 kg a good bench press?
If that lift is a bench press, 45 kg (100 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% | 43.1 |
| 90% | 40.9 |
| 85% | 38.6 |
| 80% | 36.3 |
| 75% | 34.0 |
| 70% | 31.8 |
| 65% | 29.5 |
| 60% | 27.2 |
| 55% | 25.0 |
| 50% | 22.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 18.2 | 5 |
| 55% | 25.0 | 5 |
| 70% | 31.8 | 3 |
| 80% | 36.3 | 2 |
| 90% | 40.9 | 1 |
| Working | 45.4 | 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 35 kg, so the estimate for any set you actually did is one click away.
35 kg × 2
1RM 37 kg
35 kg × 3
1RM 38 kg
35 kg × 4
1RM 39 kg
35 kg × 5
1RM 40 kg
35 kg × 6
1RM 41 kg
35 kg × 7
1RM 42 kg
35 kg × 8
1RM 43 kg
35 kg × 9
1RM 44 kg
35 kg × 11
1RM 46 kg
35 kg × 12
1RM 47 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
35 kg × 10 — common questions
What is my one-rep max if I lift 35 kg for 10 reps?
About 45 kg (100 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 44 to 47 kg, so the range is the honest answer.
Is 45 kg a good bench press?
If the lift is a bench press, 45 kg (100 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 18 kg × 5, 25 kg × 5, 32 kg × 3, 36 kg × 2, 41 kg × 1, then the working single at 45 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.