50 kg for 9 reps
Estimated one-rep max: about 63 kg (140 lb). The five formulas span 61–65 kg, so treat it as a range rather than a number.
Estimated one-rep max
63 kg
Mean of five published formulas. Range 61–65 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 65.0 | Epley, 1985 |
| Brzycki | 64.3 | Brzycki, 1993 |
| Lombardi | 62.3 | Lombardi, 1989 |
| O'Conner | 61.3 | O'Conner et al., 1989 |
| Mayhew | 64.3 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 63 kg a good bench press?
If that lift is a bench press, 63 kg (140 lb) puts a man at 82.5–87.5 kg bodyweight at the 2nd 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% | 60.3 |
| 90% | 57.1 |
| 85% | 53.9 |
| 80% | 50.7 |
| 75% | 47.6 |
| 70% | 44.4 |
| 65% | 41.2 |
| 60% | 38.1 |
| 55% | 34.9 |
| 50% | 31.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 25.4 | 5 |
| 55% | 34.9 | 5 |
| 70% | 44.4 | 3 |
| 80% | 50.7 | 2 |
| 90% | 57.1 | 1 |
| Working | 63.4 | 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 50 kg, so the estimate for any set you actually did is one click away.
50 kg × 2
1RM 53 kg
50 kg × 3
1RM 55 kg
50 kg × 4
1RM 56 kg
50 kg × 5
1RM 58 kg
50 kg × 6
1RM 59 kg
50 kg × 7
1RM 61 kg
50 kg × 8
1RM 62 kg
50 kg × 10
1RM 65 kg
50 kg × 11
1RM 66 kg
50 kg × 12
1RM 68 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
50 kg × 9 — common questions
What is my one-rep max if I lift 50 kg for 9 reps?
About 63 kg (140 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 61 to 65 kg, so the range is the honest answer.
Is 63 kg a good bench press?
If the lift is a bench press, 63 kg (140 lb) puts a man at 82.5–87.5 kg bodyweight at the 2nd 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 25 kg × 5, 35 kg × 5, 44 kg × 3, 51 kg × 2, 57 kg × 1, then the working single at 63 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.