One Rep Max for 180 lbs × 11 reps

One Rep Max Calculator

What is the one rep max for 180 lbs × 11 reps?

Answer

Lifting 180 lbs for 11 reps gives an estimated one rep max of

246 lbs

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

At 11 reps the formulas drift apart — the others give 228.8–250.3 lbs: treat 246 lbs as a rough guide.

180 × (1 + 11 ÷ 30) = 246 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	233.7 lbs
90%	221.4 lbs
85%	209.1 lbs
80%	196.8 lbs
75%	184.5 lbs
73.2%	180 lbs — this set
70%	172.2 lbs
65%	159.9 lbs
60%	147.6 lbs

Related Calculations

246 lbs to kg - 246 pounds ≈ 111.58 kg

See Also

BMI Meaning - Check what given BMI means
BMI Calculator (Imperial) - Body Mass Index Calculator (ft/in/lbs)
BMI Calculator (Metric) - Body Mass Index Calculator (kg/cm)
Ideal Weight Calculator (Imperial) - Find out the Ideal Weight for a given Height in feet/inches
Ideal Weight Calculator (Metric) - Find out the Ideal Weight for a given Height in centimeters

One Rep Max Table for 180 lbs

Reps	One Rep Max	% of 1RM
2 reps	192 lbs	93.8%
3 reps	198 lbs	90.9%
4 reps	204 lbs	88.2%
5 reps	210 lbs	85.7%
6 reps	216 lbs	83.3%
7 reps	222 lbs	81.1%
8 reps	228 lbs	78.9%
9 reps	234 lbs	76.9%
10 reps	240 lbs	75%
11 reps	246 lbs	73.2%
12 reps	252 lbs	71.4%

FAQ

What is the one rep max for 180 lbs × 11 reps?

Lifting 180 lbs for 11 reps gives an estimated one rep max of 246 lbs

How much of my max is 180 lbs for 11 reps?

180 lbs for 11 reps works out at 73.2% of an estimated one rep max of 246 lbs.

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

90% of 246 lbs is 221.4 lbs and 70% is 172.2 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also