45 kg for 9 reps
Estimated one-rep max: about 57 kg (126 lb). The five formulas span 55–59 kg, so treat it as a range rather than a number.
Estimated one-rep max
57 kg
Mean of five published formulas. Range 55–59 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 58.5 | Epley, 1985 |
| Brzycki | 57.9 | Brzycki, 1993 |
| Lombardi | 56.1 | Lombardi, 1989 |
| O'Conner | 55.1 | O'Conner et al., 1989 |
| Mayhew | 57.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 57 kg a good bench press?
If that lift is a bench press, 57 kg (126 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% | 54.2 |
| 90% | 51.4 |
| 85% | 48.5 |
| 80% | 45.7 |
| 75% | 42.8 |
| 70% | 40.0 |
| 65% | 37.1 |
| 60% | 34.3 |
| 55% | 31.4 |
| 50% | 28.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 22.8 | 5 |
| 55% | 31.4 | 5 |
| 70% | 40.0 | 3 |
| 80% | 45.7 | 2 |
| 90% | 51.4 | 1 |
| Working | 57.1 | 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 45 kg, so the estimate for any set you actually did is one click away.
45 kg × 2
1RM 48 kg
45 kg × 3
1RM 49 kg
45 kg × 4
1RM 51 kg
45 kg × 5
1RM 52 kg
45 kg × 6
1RM 53 kg
45 kg × 7
1RM 55 kg
45 kg × 8
1RM 56 kg
45 kg × 10
1RM 58 kg
45 kg × 11
1RM 60 kg
45 kg × 12
1RM 61 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
45 kg × 9 — common questions
What is my one-rep max if I lift 45 kg for 9 reps?
About 57 kg (126 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 55 to 59 kg, so the range is the honest answer.
Is 57 kg a good bench press?
If the lift is a bench press, 57 kg (126 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 23 kg × 5, 31 kg × 5, 40 kg × 3, 46 kg × 2, 51 kg × 1, then the working single at 57 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.