55 kg for 9 reps
Estimated one-rep max: about 70 kg (154 lb). The five formulas span 67–72 kg, so treat it as a range rather than a number.
Estimated one-rep max
70 kg
Mean of five published formulas. Range 67–72 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 71.5 | Epley, 1985 |
| Brzycki | 70.7 | Brzycki, 1993 |
| Lombardi | 68.5 | Lombardi, 1989 |
| O'Conner | 67.4 | O'Conner et al., 1989 |
| Mayhew | 70.7 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 70 kg a good bench press?
If that lift is a bench press, 70 kg (154 lb) puts a man at 82.5–87.5 kg bodyweight at the 3rd 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% | 66.3 |
| 90% | 62.8 |
| 85% | 59.3 |
| 80% | 55.8 |
| 75% | 52.3 |
| 70% | 48.8 |
| 65% | 45.4 |
| 60% | 41.9 |
| 55% | 38.4 |
| 50% | 34.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 27.9 | 5 |
| 55% | 38.4 | 5 |
| 70% | 48.8 | 3 |
| 80% | 55.8 | 2 |
| 90% | 62.8 | 1 |
| Working | 69.8 | 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 55 kg, so the estimate for any set you actually did is one click away.
55 kg × 2
1RM 59 kg
55 kg × 3
1RM 60 kg
55 kg × 4
1RM 62 kg
55 kg × 5
1RM 64 kg
55 kg × 6
1RM 65 kg
55 kg × 7
1RM 67 kg
55 kg × 8
1RM 68 kg
55 kg × 10
1RM 71 kg
55 kg × 11
1RM 73 kg
55 kg × 12
1RM 75 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
55 kg × 9 — common questions
What is my one-rep max if I lift 55 kg for 9 reps?
About 70 kg (154 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 67 to 72 kg, so the range is the honest answer.
Is 70 kg a good bench press?
If the lift is a bench press, 70 kg (154 lb) puts a man at 82.5–87.5 kg bodyweight at the 3rd 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 28 kg × 5, 38 kg × 5, 49 kg × 3, 56 kg × 2, 63 kg × 1, then the working single at 70 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.