One Rep Max for 230 lbs × 3 reps

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What is the one rep max for 230 lbs × 3 reps?

Answer

Lifting 230 lbs for 3 reps gives an estimated one rep max of
253 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

230 × (1 + 3 ÷ 30) = 253 lbs

comparison of methods: six other published formulas give 243.5–262.2 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%240.4 lbs
90.9%230 lbs — this set
90%227.7 lbs
85%215.1 lbs
80%202.4 lbs
75%189.8 lbs
70%177.1 lbs
65%164.5 lbs
60%151.8 lbs

Related Calculations

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 × 3 reps?

Lifting 230 lbs for 3 reps gives an estimated one rep max of 253 lbs

How much of my max is 230 lbs for 3 reps?

230 lbs for 3 reps works out at 90.9% of an estimated one rep max of 253 lbs.

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

90% of 253 lbs is 227.7 lbs and 70% is 177.1 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also