One Rep Max for 210 lbs × 10 reps

One Rep Max Calculator

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

Answer

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

280 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

210 × (1 + 10 ÷ 30) = 280 lbs

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

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

Related Calculations

280 lbs to kg - 280 pounds ≈ 127.01 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 lbs

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

FAQ

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

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

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

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

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

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

See Also