One Rep Max for 210 lbs × 11 reps

One Rep Max Calculator

What is the one rep max for 210 lbs × 11 reps?

Answer

Lifting 210 lbs for 11 reps gives an estimated one rep max of

287 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 266.9–292 lbs: treat 287 lbs as a rough guide.

210 × (1 + 11 ÷ 30) = 287 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	272.7 lbs
90%	258.3 lbs
85%	244 lbs
80%	229.6 lbs
75%	215.3 lbs
73.2%	210 lbs — this set
70%	200.9 lbs
65%	186.6 lbs
60%	172.2 lbs

Related Calculations

287 lbs to kg - 287 pounds ≈ 130.18 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 × 11 reps?

Lifting 210 lbs for 11 reps gives an estimated one rep max of 287 lbs

How much of my max is 210 lbs for 11 reps?

210 lbs for 11 reps works out at 73.2% of an estimated one rep max of 287 lbs.

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

90% of 287 lbs is 258.3 lbs and 70% is 200.9 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also