One Rep Max for 210 kg × 10 reps

One Rep Max Calculator

What is the one rep max for 210 kg × 10 reps?

Answer

Lifting 210 kg for 10 reps gives an estimated one rep max of

280 kg

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

210 × (1 + 10 ÷ 30) = 280 kg

comparison of methods: six other published formulas give 262.5–284.1 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	266 kg
90%	252 kg
85%	238 kg
80%	224 kg
75%	210 kg — this set
70%	196 kg
65%	182 kg
60%	168 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 210 kg

Reps	One Rep Max	% of 1RM
2 reps	224 kg	93.8%
3 reps	231 kg	90.9%
4 reps	238 kg	88.2%
5 reps	245 kg	85.7%
6 reps	252 kg	83.3%
7 reps	259 kg	81.1%
8 reps	266 kg	78.9%
9 reps	273 kg	76.9%
10 reps	280 kg	75%
11 reps	287 kg	73.2%
12 reps	294 kg	71.4%

FAQ

What is the one rep max for 210 kg × 10 reps?

Lifting 210 kg for 10 reps gives an estimated one rep max of 280 kg

How much of my max is 210 kg for 10 reps?

210 kg for 10 reps works out at 75% of an estimated one rep max of 280 kg.

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

90% of 280 kg is 252 kg and 70% is 196 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also