One Rep Max for 230 lbs × 11 reps

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What is the one rep max for 230 lbs × 11 reps?

Answer

Lifting 230 lbs for 11 reps gives an estimated one rep max of
314.3 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 292.3–319.8 lbs: treat 314.3 lbs as a rough guide.

230 × (1 + 11 ÷ 30) ≈ 314.3 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%298.6 lbs
90%282.9 lbs
85%267.2 lbs
80%251.4 lbs
75%235.7 lbs
73.2%230 lbs — this set
70%220 lbs
65%204.3 lbs
60%188.6 lbs

See Also

One Rep Max Table for 230 lbs

RepsOne Rep Max% of 1RM
2 reps245.3 lbs93.8%
3 reps253 lbs90.9%
4 reps260.7 lbs88.2%
5 reps268.3 lbs85.7%
6 reps276 lbs83.3%
7 reps283.7 lbs81.1%
8 reps291.3 lbs79%
9 reps299 lbs76.9%
10 reps306.7 lbs75%
11 reps314.3 lbs73.2%
12 reps322 lbs71.4%

FAQ

What is the one rep max for 230 lbs × 11 reps?

Lifting 230 lbs for 11 reps gives an estimated one rep max of 314.3 lbs

How much of my max is 230 lbs for 11 reps?

230 lbs for 11 reps works out at 73.2% of an estimated one rep max of 314.3 lbs.

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

90% of 314.3 lbs is 282.9 lbs and 70% is 220 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also