One Rep Max for 10 lbs × 7 reps

One Rep Max Calculator
One Rep Max for
lifted for
reps

What is the one rep max for 10 lbs × 7 reps?

Answer

Lifting 10 lbs for 7 reps gives an estimated one rep max of
12.3 lbs

A set of 7 reps at 10 lbs is

81.1%

of your estimated one rep max

Note: this is an estimate, not a tested max. Rep-based formulas are closest at 2–6 reps and drift further apart as the set gets longer. Warm up and use a spotter before attempting a true single.

How to Calculate One Rep Max

Epley Formula: 1RM = weight × (1 + reps ÷ 30)

The Epley formula assumes that every extra repetition you can complete corresponds to roughly 3.33% more weight on the bar. Put your set into it:

10 × (1 + 7 ÷ 30)

≈

10 × 1.2333

≈

12.3 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 12.3 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%11.7 lbs
90%11.1 lbs
85%10.5 lbs
80%9.9 lbs
75%9.3 lbs
70%8.6 lbs
65%8 lbs
60%7.4 lbs

Other One Rep Max Formulas

Published 1RM formulas disagree, and the gap widens with the rep count. This page answers with Epley; here is what the others give for 10 lbs × 7 reps:

FormulaEstimated 1RM
Epley12.3 lbs
Brzycki12 lbs
Lombardi12.1 lbs
O'Conner11.8 lbs
Wathan12.5 lbs
Lander12.1 lbs
Mayhew12.4 lbs

Related Calculations

See Also

One Rep Max Calculator

This calculator estimates your one-rep max (1RM) — the heaviest weight you could lift for a single repetition — from a set you have already completed. For example, it can help you find out what is the one rep max for 10 lbs × 7 reps? (The answer is: 12.3 lbs). Enter the weight you lifted (e.g. 10), pick pounds or kilograms, and enter how many reps you managed (e.g. 7).
Recalculate with different values ↑

One Rep Max Table for 10 lbs

RepsOne Rep Max% of 1RM
2 reps10.7 lbs93.8%
3 reps11 lbs90.9%
4 reps11.3 lbs88.2%
5 reps11.7 lbs85.7%
6 reps12 lbs83.3%
7 reps12.3 lbs81.1%
8 reps12.7 lbs78.9%
9 reps13 lbs76.9%
10 reps13.3 lbs75%
11 reps13.7 lbs73.2%
12 reps14 lbs71.4%

FAQ

What is the one rep max for 10 lbs × 7 reps?

Lifting 10 lbs for 7 reps gives an estimated one rep max of 12.3 lbs

How much of my max is 10 lbs for 7 reps?

10 lbs for 7 reps works out at 81.1% of an estimated one rep max of 12.3 lbs.

What should I lift at 90% and 70% of that max?

90% of 12.3 lbs is 11.1 lbs and 70% is 8.6 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also