One Rep Max for 215 lbs × 12 reps

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What is the one rep max for 215 lbs × 12 reps?

Answer

Lifting 215 lbs for 12 reps gives an estimated one rep max of
301 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 12 reps the formulas drift apart — the others give 275.6–310.5 lbs: treat 301 lbs as a rough guide.

215 × (1 + 12 ÷ 30) = 301 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%286 lbs
90%270.9 lbs
85%255.9 lbs
80%240.8 lbs
75%225.8 lbs
71.4%215 lbs — this set
70%210.7 lbs
65%195.7 lbs
60%180.6 lbs

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See Also

One Rep Max Table for 215 lbs

RepsOne Rep Max% of 1RM
2 reps229.3 lbs93.8%
3 reps236.5 lbs90.9%
4 reps243.7 lbs88.2%
5 reps250.8 lbs85.7%
6 reps258 lbs83.3%
7 reps265.2 lbs81.1%
8 reps272.3 lbs79%
9 reps279.5 lbs76.9%
10 reps286.7 lbs75%
11 reps293.8 lbs73.2%
12 reps301 lbs71.4%

FAQ

What is the one rep max for 215 lbs × 12 reps?

Lifting 215 lbs for 12 reps gives an estimated one rep max of 301 lbs

How much of my max is 215 lbs for 12 reps?

215 lbs for 12 reps works out at 71.4% of an estimated one rep max of 301 lbs.

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

90% of 301 lbs is 270.9 lbs and 70% is 210.7 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also